Pregnancy and Sleep

Pregnant women have a lot to worry about. They worry about the health of their babies, the food they eat, doctors appointments and getting the nursery ready. So, it's no wonder that sleep eludes them, particularly in the first trimester, when hormones are increasing, and in the third trimester, when the baby starts kicking and moving more frequently.

Luckily, there are steps pregnant women can take to sleep more soundly while expecting.

Common Sleep Disorders in Pregnant Women

Pregnant women suffer from many biological and emotional changes that may compromise their sleep. Nausea, heartburn, the inability to find a comfortable sleep position and backaches can steel sleep from exhausted pregnant women. Here are some sleep disorders that also rob pregnant women of rest:

Insomnia: Insomnia is when a person has problems falling asleep or staying asleep. Up to 87 percent of pregnant women have insomnia sometime during pregnancy.

There are many reasons women experience insomnia in pregnancy, including being worried about the baby, being kept awake by the baby's movements or having to make frequent bathroom trips if the baby is putting pressure on the woman's bladder.

Restless Legs Syndrome (RLS): RLS is a sleep disorder in which the sufferer's legs twitch, ache or feel uncomfortable. The symptoms of this disorder are often most prevalent at night, making it difficult to fall asleep. Generally, the exact cause of RLS is unknown. However, research suggests that an iron and/or folic acid deficiency may contribute to RLS.

Up to 15 percent of pregnant women develop RLS, usually during the third trimester. Luckily, RLS relieves itself after pregnancy.

Sleep Apnea: Although rare in young women, sleep apnea, in which a person stops breathing for a short time while sleeping, can occur during pregnancy. This is often due to increased nasal obstruction from swollen nasal passages. Weight gain during pregnancy also can lead to sleep apnea.

Vivid Dreaming: Vivid dreams can cause an array of problems for pregnant women. Constant nightmares about the baby's wellbeing, health concerns and concerns over how to parent and raise a newborn all disrupt sleep.

Health Complications from Sleeping Disorders

While the average adult needs about seven to nine hours of sleep, a pregnant woman should be getting two or three extra hours of sleep each night. Pregnant women who aren't able to get a sufficient amount of sleep can adversely affect their health as well as the health of their babies.

Here are some complications that sleep-deprived pregnant women may face:

Cesarean Section Delivery: Pregnant women who don't get enough sleep are more than four times as likely to deliver their babies via cesarean section.
Gestational Diabetes: Making sure blood sugar is stable is very important in pregnancy. When pregnant women don't get enough sleep, insulin levels can spike, which can cause gestational diabetes.
Hypertension: Pregnant women who don't get enough sleep are more likely to experience high blood pressure.
Longer Labors: Studies suggest that women who sleep less than six hours a night while pregnant have longer labors.
Preeclampsia: A pregnant woman who experiences sleep disorders is more likely to develop preeclampsia, a potentially deadly complication characterized by high blood pressure and protein in the urine.
Unexpected Illnesses: Exhaustion can compromise your immune system, which can lead to unexpected illnesses.

Causes of Sleep Disorders in Pregnant Women

Besides the normal changes in pregnancy, the following can lead to sleep disorders in pregnant women.

an active fetus
back problems, including back pain and lower back pain
Gastrointestinal Esophagus Reflux Disease, or GERD
hunger
leg cramps
medications
nausea
night-time bathroom breaks
snoring and congestion
uncomfortable sleeping positions.

Symptoms of Sleep Disorders in Pregnant Women

The following symptoms may signal a sleep disorder during pregnancy:

anxiety
excessive day-time sleepiness
forgetfulness
frequent waking
high blood pressure
irritable
morning headaches
nighttime sweating
obesity.

Treating Sleep Disorders in Pregnant Women

Although you may suffer from a sleep disorder, there are treatment options available that are safe for you and your baby. It is important to note, however, that most of the over-the-counter or prescriptions drugs used for sleep disorders are not recommended for pregnant women.

Instead, try these tips:

Avoid eating a full meal or drinking a few hours before bedtime.
Avoid exercising right before bed.
Change sleep positions. In the first trimester, try sleeping on your side, with your knees bent. When your pregnancy progresses, sleep on your left side.
Do not attempt to sleep on your stomach at any time in your pregnancy, as the pressure can cut off oxygen to the umbilical cord. Also, don't sleep on your right side, because it can put undue pressure on your liver.
Consider enrolling in a parenting or childbirth class, if worries are keeping you up.
Cut out caffeinated drinks, such as soda, coffee and tea.
Take a warm bath prior to going to bed to relax.

Resources

Sleep Institute (n.d.). Indications of Sleep Disorders. Retrieved January 17, 2007, from the Sleep Institute Web site: http://www.sleepinstitute.com/symptoms.htm.

Babycenter (2007). Sleep Disturbances during Pregnancy. Retrieved January 17, 2007, from the Babycenter Web site: http://www.babycenter.com/refcap/pregnancy/pregnancysleep

/7518.html.

Kids Health for Parents (2007). Sleeping during Pregnancy. Retrieved January 17, 2007, from the Kids Health for Parents Web site: http://www.kidshealth.org/parent/pregnancy_newborn/

pregnancy/sleep_during_pregnancy.html.

National Sleep Foundation (2007). Women and Sleep. Retrieved January 17, 2007, from the National Sleep Foundation Web site: http://www.sleepfoundation.org/sleeplibrary/index.php?id=272.