Understanding the changes that occur during pregnancy and taking steps to improve sleep hygiene and create a comfortable sleep environment can help reduce sleep disturbances and promote better sleep quality.
During pregnancy, women may experience a variety of sleep difficulties, including trouble falling and staying asleep, vivid dreams, and restless leg syndrome.
Pregnancy is a transformative time for women, with many changes in their bodies, including changes in their sleep patterns. For many pregnant women, sleep can be difficult to achieve or maintain, making the pregnancy experience even more challenging.
During pregnancy, women may experience a variety of sleep difficulties, including trouble falling and staying asleep, vivid dreams, and restless leg syndrome. “The growing belly is a common culprit of sleep disturbances because the expanding uterus can put pressure on the diaphragm, hindering comfortable breathing while lying down. Additionally, hormonal changes during pregnancy can lead to nasal congestion and further difficulty in breathing.” There can be difficulties,” says Dr Gayatri D Kamath, senior consultant, obstetrics and gynaecology, Fortis Hospital, Bannerghatta Road, Bangalore.
One of the most significant changes during pregnancy is the increase in the hormone progesterone. “Progesterone is responsible for maintaining pregnancy and preparing the body for lactation. However, it can also cause sleep disturbances, such as excessive daytime sleepiness and difficulty sleeping at night. Additionally, pregnancy can cause physical discomfort, such as back pain, heartburn and frequent urination, which can disturb sleep. As pregnancy progresses, women may also experience restless leg syndrome, especially A condition typically characterized by an uncontrollable urge to move the legs at night,” says Dr Smita Satpathy, Senior Consultant – Obstetrics & Gynaecology, Care Hospital, Bhubaneswar.
Restless leg syndrome can make it difficult to fall asleep and stay asleep. Another common sleep problem for pregnant women is sleep apnea. “Sleep apnea is a condition in which a person’s breathing stops and starts during sleep, which disturbs their sleep. Pregnant women are at a higher risk of developing sleep apnea because of the weight gain and hormonal changes that occur during pregnancy. Also, sometimes pregnant women may experience sleepless nights due to changes in melatonin levels, which is responsible for the rhythm of our sleep cycle,” says Dr Satpathy.
Frequent urination is another factor that can disrupt sleep in pregnant women. “As the uterus grows, it can press against the bladder, resulting in more trips to the bathroom throughout the night. This can be especially distressing for women who already struggle to get enough rest.” Has been,” says Dr. Kamath.
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Despite the challenges of pregnancy-related sleep issues, there are many things pregnant women can do to improve their sleep. This includes:
- Establishing a regular bedtime: Setting a regular bedtime can signal to the body that it is time to sleep. A relaxing routine that includes taking a warm bath, reading a book, or practicing relaxation techniques can be helpful.
- Maintaining a comfortable sleep environment: “Creating a comfortable sleep environment is essential to getting a good night’s sleep. This includes making sure the bedroom is cool, dark and quiet,” feels Dr Satpathy.
- Practicing good sleep hygiene: Good sleep hygiene involves practicing behaviors that promote healthy sleep. This includes avoiding caffeine, alcohol, and nicotine, especially close to bedtime.
- Using pregnancy pillows: Dr. Satpathy believes that pregnancy pillows can help pregnant women find a comfortable sleeping position that reduces discomfort and improves sleep quality.
- Avoid drinking excessive amount of water after evening to prevent frequent urination at night.
- Avoid using electronic gadgets in the hours before bedtime.
- “It is beneficial to eat dinner early, preferably before 8 pm, as it allows enough time for digestion before sleep. Additionally, avoiding a heavy three-course meal may promote gastric emptying, prevent discomfort and aid in a restful night’s sleep. To reduce the frequency of going to the toilet during the night, it is recommended to limit fluid intake after late evening, usually after 9 pm. This can help reduce sleep interruptions, providing a more restorative and rejuvenating night’s rest,” said Dr. Kamath. Despite the difficulties, it is important for pregnant women to make their sleep a priority as it can benefit the health of both the mother and the baby.
Pregnancy can significantly affect the sleep patterns of many women. Understanding the changes that occur during pregnancy and taking steps to improve sleep hygiene and create a comfortable sleep environment can help reduce sleep disturbances and promote better sleep quality.
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