Sleep Problems During Pregnancy - Topic Overview
Sleep problems are common during pregnancy. Sleep studies tell us that hormonal changes, plus the discomforts of later pregnancy, can break up a pregnant woman's sleep cycle.
- The first trimester can bring insomnia and night waking. Most women feel the need to take naps to battle daytime sleepiness and fatigue.
- The second trimester tends to feel more normal for many women. This is often a period of improved daytime energy and less need for naps.
- The third trimester is a time to expect increasing insomnia and night waking. Most women wake up 3 to 5 times a night, usually because of such discomforts as back pain, needing to urinate, leg cramps, heartburn, and fetal movement. Strange dreams are also common in the last few weeks of pregnancy. The need to take daily naps returns as the due date approaches.
Managing sleep problems during pregnancy
You can take a few simple measures to get the best possible sleep during pregnancy.
- Get regular exercise but not within 3 to 4 hours of your bedtime.
- Keep a regular sleep schedule.
- Keep your naps as short as possible.
- Use your bed only for sleep.
- Avoid caffeine.
- Practice relaxation techniques. (For more information, see the topic Stress Management.)
- Reduce your exposure to sounds that might wake you.
- Limit your fluid intake after 6 p.m. to reduce nighttime bathroom visits.
- Prop yourself with extra pillows to reduce aches and pains.
If you continue to have problems with insomnia, go to bed only when you're tired, and get out of bed when you're wide awake in the middle of the night.
Medicines are seldom used to aid sleep during pregnancy, because most are dangerous to a growing baby. If you have sleep apnea, continuous positive airway pressure (CPAP) may be safe to use during pregnancy. Talk to your doctor about treatment options.