Is It Normal To Sleep A Lot During Pregnancy? 

Are you pregnant and sleepy? Developing a human baby is hard work, so it's not surprising if you feel a little extra tired during your pregnancy. However, you may start to worry if you feel the need to sleep all the time. Also, the amount of sleep you get while you're pregnant not only affects you and your baby but could also affect your labour and childbirth as well. Also, lack of sleep during pregnancy can lead to several complications, including preeclampsia which may result in preterm birth. So it is time to take rest seriously.

One of the first symptoms you may notice is overwhelmingly tiredness and even exhaustion when pregnant. Sleep will be irresistible to you since your hormones change, particularly the extra progesterone that comes with being pregnant. During the beginning of pregnancy, your blood pressure and blood sugar levels also lower, which may make you feel tired.

However, after the first trimester, your energy should return. Sometimes you must sleep excessively during pregnancy in the third trimester due to physical exhaustion from thriving a baby and the stress it puts on the body.

What Does Excessive Sleeping During Pregnancy Mean?

What comprises excessive sleep is relatively objective, and it also depends on your specific sleep needs and habits. According to research, the amount of sleep necessary for good health varies by age. At the age when most women find themselves pregnant, between seven to nine hours of sleep each day is recommended.

However, if you find yourself sleeping routinely upwards of 9 to 10 hours straight and getting good sleep, that may be a sign that you're getting excessive sleep. Also, you may need to spend more time in bed testing than usual if you walk up several times during the night or have disturbed sleep habits.

So why does sleep matter so much? Science has proved that sleep is essential for all kinds of crucial bodily functions, restoring energy and enabling the brain to process new information it has taken in while awake. Also, without adequate sleep, it is impossible to think clearly, react promptly, focus and control emotions. Besides, a lack of sleep can also lead to serious health problems.

What Makes You Feel So Sleepy During Pregnancy?

It is common to feel exhausted during pregnancy's first and last trimesters. Generally, during the first trimester, your blood volume and levels of progesterone increase, which can leave you feeling pretty sleepy. And by the third trimester, carrying around the additional baby weight and emotional anxiety of approaching labour can have you longing to spend some extra time in bed.

In addition, you may not get great quality sleep due to hormonal and physiological changes. Increased stress and anxiety levels and pregnancy-related distress can result in restless nights of sleep and might make you feel more tired during the day or crave naps.

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Risks Due To Excessive Sleeping During Pregnancy

Some study has argued that there may be risks to excessive sleep during pregnancy in the third trimester. The study claimed that women who slept for more than nine continuous hours without disruption and routinely had a non-restless sleep during the last month of pregnancy have a greater chance of stillbirth.

Scientists conducting this study feel that longer, non-sleepless nights result from decreased fetal movement and are not the cause of stillbirth. While you may not want to oversleep, spending at least eight hours in bed is necessary, as there are some potential advantages to getting sufficient sleep during the last stage of your pregnancy.

Benefits Of Sleep During Pregnancy

Old research found that women who slept less than six hours at night towards the end of their pregnancy had longer labour hours and were 4.5 times more likely to have C-section deliveries. Also, some animal research implies that insufficient sleep during pregnancy may have long-term effects on the offspring. Hence you may want to allot some extra evening or morning time in bed if you wake up several times in the middle of the night.

In addition to getting enough sleep, it is also essential to think about the quality of sleep you are getting. Studies have indicated that the sleep-disoriented breathing that can develop during pregnancy may increase the risk of preeclampsia. Also, snoring, which is more common in pregnant women than non-pregnant women, has been associated with preeclampsia and gestational diabetes.

What Problems Can Affect Sleep During Pregnancy Or Cause Excessive Sleeping?

There are many explanations for why your sleep may look different during pregnancy. Some possible causes include the following:

• Hormonal changes

Your blood pressure and blood sugar levels decrease during the first trimester, potentially leading to feelings of fatigue. Also, increasing progesterone levels can make you want to sleep more during this period.

• Restless leg syndrome

Some women may experience unpleasant nights due to a need to move their legs. Rising estrogen levels or a shortage of folic acid and iron might trigger restless leg syndrome.

• Gastroesophageal reflux disease

A muscular ring at the bottom of the oesophagus opens to allow food into your stomach. This ring will stay loose and allow food and liquid back into the throat in women with gastroesophageal reflux disease. In some cases, pregnancy leads to GERD, as extra pressure on the stomach region can obstruct the ring's proper closure.

• Insomnia

You may spend lots of time in bed but not get good sleep, especially during the first and third trimesters. Pregnancy-related aches and pains are one of common reasons for insomnia. Increased stress and anxiety levels around giving birth and caring for a child can also lead you to be up long past bedtime.

• Sleep apnea

While sleeping, if your breathing is restricted, consult your doctor immediately. Some reviews found that women develop sleep apnea during pregnancy, potentially due to hormonal and physiological fluctuations. While it may resolve after pregnancy, it can be related to other health problems. So it is crucial to get this checked out.

• Frequent urination

By the third trimester, you may wake up numerous times a night to use the bathroom, mainly because your baby is growing and putting pressure on your bladder. Although you can limit your fluid intake right before bedtime to avoid this, remember that you don't want to become dehydrated.

• Disruptive dreams

Some women have more dreams than they typically have, which may constitute unusual dreams or nightmares. Occasionally, it can be related to stress or inconsistent sleep. However, try to stick to a regular schedule and may try various sleeping positions or use a pregnancy pillow. Regardless, if you still have dreams disturbing you, it can help to talk to your partner or a friend. Lastly, you can also consider seeing a counsellor.

• Congestion and snoring

You may get a blocked nose and feel stuffed up due to hormonal fluctuations as your pregnancy progresses. It may help to use saline nasal sprays. Some women also start to snore for the first time while pregnant. Following a healthy diet and not gaining excess weight during pregnancy can help ease this. Moreover, it is comfortable to sleep with your head raised. So you can either use pillows for support or raise the head of your bed slightly, which can help reduce snoring.

• Indigestion

Heartburn is generally familiar during pregnancy, which may be due to the growing baby, which can pressure your organs, leading to reflux and restraining you from resting. To help ease pain, you can use support pillows or sleep with your head raised. Also, avoid overeating and foods that are spicy, acidic and fried too much.

• Morning sickness

Nausea that appears with morning sickness can keep you awake. By maintaining fullness, you can reduce nausea. During the day, try consuming light snacks such as crackers.

• Leg cramps

Leg cramps may also disrupt your sleep. There is no explanation as to why leg cramps happen during pregnancy. But there are various things that you can do to ease them, such as stretching your calf muscles, being active throughout the day and consuming plenty of fluids.

• Back pain

Some women might find that backaches more at night. Try to avoid lifting heavy weights, doing housework and standing for a long duration. If you can, rest during the day with your legs up.

What Can You Do To Improve Sleep During Pregnancy?

Don't give up hope if you struggle to get good sleep during pregnancy. There are a lot of things you can try to improve your sleep.

• Try using a pregnancy pillow

A pregnancy pillow can help you feel supported and comfortable while you sleep; if you're generally a back sleeper or simply unable to get into a position that feels right.

• Deal with the underlying problem

Are you worried or anxious about giving birth? Is there some other reason on your mind keeping you awake? Dealing with these issues that keep your mind racing can give you a better night's sleep.

• Exercise every day

One of the potential advantages of exercise is improved sleep. Also, regular exercise can give you more energy to complete your daytime activities and help your body stay vital for the struggle ahead of birthing your baby.

• Get a massage

Touch can be very soothing and helpful to sleep. It can also lessen pregnancy-related aches and pains and enhance your mood.

• Establish good sleep habits

Sleep routines can help to set the mood for a good night. That is going to sleep at established times after reliable patterns of behaviour.

• Build the ideal sleeping space

Consider keeping the electronics outside the bedroom, investing in a new mattress, ensuring that you have a clean room or even adjusting the thermostat to the perfect temperature before you fall asleep.

Conclusion

You are not alone if you feel tired or anxious during your pregnancy. Feeling exhausted is a common pregnancy syndrome, particularly at the beginning and end of your pregnancy. Yet, if you always feel like you are getting poor sleep or are going to sleep at all hours of the day, it may be time to consult your doctor. They can make sure that no underlying medical issues are causing this.

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