Do you have trouble falling asleep during pregnancy? We tell you the causes and we give you 10 tips to achieve it.



Pregnancy causes many changes in everyday life. And some of the symptoms can alter the quality of sleep. In fact, around 94% of pregnant women suffer from sleep disorders at some point. During the first few months, large amounts of progesterone are produced, causing drowsiness and fatigue. The second trimester is usually calmer. But the last three months are the ones that usually cause the most sleep problems.


Causes of sleep disorders during pregnancy

Not all symptoms are experienced equally during the different trimesters of pregnancy. Those that can prevent you from resting properly usually appear after the fourth month:

  • Belly growth.
    Fetal weight gain is one of the main reasons for difficulty falling asleep during pregnancy. The positions that served you at the beginning of pregnancy are no longer going to be as comfortable. In the ninth month, the belly can already weigh about 3 kilos.
  • Fetal movements.
    The movements of the baby happen from week 16, approximately. The first sensation is very exciting. You will love to notice it. However, it is also normal that when you lie down in bed they are accentuated and complicate some nights.
  • High frequency of urination.
    The amount of blood that flows through your body increases considerably in pregnancy. The kidneys process more fluid than normal, and you will have to pee very often. You will have to get used to getting up more than usual to empty your bladder.
  • Lumbar pain.
    The weight of your belly will increase and your center of gravity will change. As a consequence, your lumbar muscles will suffer more. Back pain may prevent you from enjoying a good sleep if you don't find the right postures.
  • Tired legs.
    If you are standing for many hours or, on the contrary, sitting for too long, you may notice tiredness, cramps and tingling in the legs. Circulation is complicated during pregnancy and can also be a threat when it comes to resting.

 

10 tips to sleep better during pregnancy:

  1. Drink little liquid before going to bed.
    Hydration in pregnancy is key. Drinking between 2 and 2.5 liters of water a day is essential. However, it is advisable to consume more liquids during the day and stop doing so during the hours before going to bed. This way you can reduce the number of visits to the bathroom during the night.
  2. Do moderate physical exercise.
    Avoid a sedentary lifestyle in all phases of pregnancy. Taking a walk during the day can help you fall asleep more easily. Still, don't push yourself too hard, because if you get too tired, you're more likely to get cramps. It is important to exercise for several hours before going to bed.
  3. Early dinner.
    Digestion is a process that can also prevent your rest during pregnancy from being good. The first of the tips we give from Antipress is to eat about two hours before going to bed. In addition, it is basic that you do not make copious dinners. Try to prepare basic dishes that you know are easy for you to digest. To avoid acidity problems, avoid cooking with spicy foods, onions, citrus fruits, or fried or fatty foods.
  4. Avoid exciting drinks.
    From midday you should reduce the intake of beverages such as tea, coffee or any caffeinated soft drink as much as possible. This stimulant increases the production of adrenaline and dopamine and can cause insomnia. Of course, also avoid drinking alcoholic beverages. All of them, in addition, will cause you a great need to go to the bathroom.
  5. Avoid the use of screens.
    One of the habits that is most difficult for us to eliminate from our day-to-day life is using the mobile shortly before going to sleep. Blue light restricts melatonin production and affects our circadian rhythm. Likewise, looking at social networks is synonymous with receiving an excess of information to process. And what you need is calm. It is recommended that you stop using electronic devices for at least 30 minutes before going to bed. You can read a book instead.
  6. Breathe to relax.
    Controlling your breathing is one of the most effective ways to fall asleep quickly. One of the most widespread techniques lately is the '4-7-8'. It consists of inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. Doing it repeatedly will help you relax your entire body. It is normal that at first you do not last 7 or 8 seconds, but if you are constant you will end up doing it without a problem.
  7. Use pillows.
    If you suffer from circulatory insufficiency in the legs, you can support your legs on a pillow to improve venous return. It is an easy method to reduce the probability of the appearance of varicose veins and reduce swelling and tingling sensations. You can also place a pillow between your legs to maintain good posture.
  8. Lie on your side.
    The most advisable position during the last months of pregnancy, when the abdomen already has a considerable weight, is to sleep on the left side. By doing so, you will prevent pressure from being exerted on the vena cava, through which a large amount of blood circulates. Sleeping on your back, on the other hand, can be detrimental to the muscles of the lower back, since the entire weight of the uterus falls on the back.
  9. Keep your room airy.
    Having a stuffy environment can make it difficult to rest. We recommend airing the room in the morning. Similarly, it is essential that the temperature of the room before going to bed is between 18 and 21 ºC. Dress comfortably and make sure you don't feel hot or cold at night.
  10. Follow a schedule.
    Being consistent with your bedtime is one of the best tips you'll ever get to fall asleep easily. This helps maintain the internal clock that we all have, the circadian rhythm. Blood pressure and other cardiovascular functions follow circadian patterns. Being able to follow certain times for going to bed and getting up will improve your quality of sleep and, therefore, you will enjoy better health.

 

How does lack of sleep affect pregnancy?

It is quite common to suffer from sleep-related problems during pregnancy. And you must be aware that it is important to fight them. Some of the complications that can appear and that are due, in part, to lack of sleep are the following:

  • Preeclampsia.
    It normally develops from the 20th week of pregnancy. It is a blood problem that is usually accompanied by hypertension and high levels of protein in the urine. The most common symptoms are headaches, vision difficulties, breathing difficulties and nausea.
  • Gestational diabetes.
    Sleeping less than the indicated hours can cause blood glucose levels to rise significantly. It is more frequent from the second trimester.
  • Caesarean section.
    This study concluded that pregnant women with poor sleep quality were not only at increased risk of needing a cesarean delivery, but also of preterm delivery.
  • Restless legs syndrome.
    The sensation of discomfort in the legs, especially at night, can appear in pregnancy if there is a lack of resting time. Tickling, pain, itching, throbbing sensation is usually noted. But it is not serious and usually goes away after delivery.