Research-backed
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Are you an early bird or a night owl? It doesn’t really matter anymore now that you’re pregnant. Pregnancy demands an adequate amount of rest and sleep which is why you need to adjust everything else in your schedule to make enough room. Here is what you can expect from the three trimesters of pregnancy, sleep-wise:
First Trimester
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Your body is going through a lot of changes during this time. The hormonal fluctuations and physical discomforts can cost you many nights of good sleep (1). Each trimester brings a new set of challenges that you’ll have to overcome. The first trimester is when you will wake up multiple times to urinate. Your body is making space for a new person to grow inside you and things are just getting used to the new change. This makes it very normal for you to feel the urge of urinating frequently. However, waking up in between for too many bathroom visits isn’t good for your sleep.
Having a baby can be quite overwhelming even though it is a planned decision. You might not get enough sleep because of the physical and emotional stress that you feel during the first trimester. Due to the lack of uninterrupted sleep at night, you may feel extremely sleepy during the day time. This will probably be followed by crankiness and tiredness because your body isn’t getting enough rest (2).
Second Trimester
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Your sleeping issues will mostly come to a halt during the second trimester. The growing fetus will move a bit away from your bladder during this period (3). This will reduce your urge to pee frequently. You may not have to wake up multiple times to go to the washroom but in case you are stressed about having a baby, that will affect your sleep even during the second trimester. You can try meditation and other relaxation techniques before you go to bed, for better sleep.
Third Trimester
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The third trimester is probably the most difficult one to deal with when it comes to bad sleep. The frequent nighttime urge to pee will return as the baby grows and changes its position. When the baby moves, the bladder experiences pressure and you’ve got to wake up (4). Added to that, you will have to face discomfort due to a big belly, increased heartburn, leg cramps, and sinus congestion.
Tips To Sleep Better During Pregnancy
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No matter what you do, you are bound to experience some level of difficulty with sleep when you are pregnant. However, following these tips may help you feel better and sleep well.
- Use a pregnancy pillow because it will give your body the support it needs. These pillows come in different sizes and shapes and you can choose the right one according to your comfort. Pregnancy pillows not only help you get better sleep but they also save you from backaches up to a certain extent.
- Relaxation techniques like meditation, yoga, stretching, massages, and deep breathing can help you sleep without much discomfort. Also, a warm water bath or shower in the evening can make you feel stress-free and sleepy (5).
- Regular exercises will keep your body and mind fit during pregnancy. You will feel quite a bit sleepy and tired when it’s bedtime. However, exercise only according to your trainer and doctor’s instructions.
- Eating food rich in carbs such as bread or crackers can help you sleep. Try drinking a glass of warm milk before you go to bed. Also, eating food that is rich in protein will keep the blood sugar levels up and help with bad dreams, hot flashes, and headaches (6).
- Talk to your doctor and ask her if you can use prescription or over-the-counter medication in order to solve your sleep issues.
How did you manage to deal with sleeping issues during your pregnancy? We would love to hear about your techniques and tips! Feel free to comment in the section below.
