Sleep During Pregnancy

Sleeping during pregnancy is definitely something that is easier said than done.  As your pregnancy progresses, you are likely to get less and less sleep due to the baby growing and making things slightly uncomfortable.  You will get the most sleep during the first trimester because your body will tire as it works to build the placenta to nourish and protect the baby.

What Causes Sleep Problems
Several things contribute to problems sleeping during pregnancy. 

• You will find that will have to urinate more frequently than usual during the first and third trimesters, due to hormones, and then the baby playing on your bladder. 
• You’ll also have an increased heart rate and shortness of breath as the pregnancy progresses. 
• Leg and back cramps are likely to occur throughout the pregnancy as your body is constantly adjusting to your awkward changing body. 
• Heartburn and constipation are also common pregnancy issues that are likely to interfere with your ability to sleep. 
• Stress and strange dreams are likely to cause you have problems sleeping too.

Tips to Help you Sleep

• Relax.  Try not to get worked up about all the nerve wracking things about pregnancy.  While it is normal to become nervous over the labor and delivery, concentrating on these things too much will likely disturb your dreams, and thus your sleep.
• Find a comfortable position.  This is most definitely easier said than done, and this position is likely to change throughout your pregnancy.  Sleeping on your left side is usually the most comfortable and safest.   
• Avoid drinking lots of fluid close to bed time.  This will decrease the likelihood of your bladder waking you up at night.
• Get in a habit of going to bed and waking up at the same time each day.  This will get your body into a set schedule, and your biological clock will help regulate your sleeping and waking patterns.
• Cut out caffeine.  This is a no-brainer.  Sodas and coffee are not good for you anyway, so being pregnant and ingesting these things is even worse for you.
• Exercise early in the day, and keep it away from bedtime.  Exercising gives you a burst of endorphins, and thus energy.  This means that your body will not be ready to relax and sleep for a few hours after you do your routine.

If you are having problems sleeping during your pregnancy, you are completely normal.  Try some of these things to see how they help you, and eventually you will be able to sleep.  Remember that sleep is very important all the time, and especially when you are pregnant.  If you cannot get a good night’s sleep, talk to your doctor, and do not be afraid to take lots of naps.  You are going to have lots of nights without sleep after the baby is born, so you should be resting as much as you can now.