Importance of Pregnancy Sleep

Pregnancy can be an emotionally and physically stressful time. Emotional and mood changes such as anxiety and worry occur along with physical effects such as nausea, body ache and heartburn. This can disrupt normal sleep to a great extent. Sleep disturbances also tend to become aggravated as the pregnancy advances.

Adults usually require about seven to eight hours of sleep every night. Pregnant women require an additional two to three hours of sleep every night. Those who are unable to sleep adequately can experience adverse effects on their own health as well as that of the baby. During pregnancy the body is exerting itself a great deal to accommodate the growing baby and deal with hormonal and other changes. As such proper rest and sleep is necessary so that the body doesn’t get over-exerted and tired. Lack of sufficient sleep could also lead to complications such as gestational diabetes wherein insulin levels rise due to lack of sleep. Cesarean section deliveries are also more likely in those who do get sleep adequately. High blood pressure also occurs in pregnant women who don’t sleep enough. Research has indicated that women who are unable to get a minimum of six hours of sleep every night are at risk for longer labor. Sleep disorders can also cause preeclampsia, a serious condition in which high blood pressure and presence of protein in the urine occurs. Sleep deprivation is also likely to tire out the body and weaken the immune system, thereby putting the pregnant woman at risk for developing illness and infection.

Getting adequate sleep is very important during pregnancy for the health of the mother and baby. There are a few steps that one can take to deal with Pregnancy sleep problems. During the third trimester, sleeping on the left side enables better flow of blood to the baby. Lying on the back for prolonged periods must be avoided. The body requires a high fluid intake during the day, but restricting fluid intake during the hours nearing bedtime will help to reduce urination urges. Heartburn also sometimes interferes with normal sleep. Avoid consumption of spicy or fried foods. Sleeping with the head resting on a pillow will also help. Warm baths helps to relax the body and induce sleepiness. Gentle massages also help to prepare the body for sleep. If night time sleep is disrupted, try to take naps during the day so that you get enough rest. Reduce stress and anxiety as this often interferes with normal sleep. Mild exercise also helps to enhance blood circulation and will help to ease legs cramps. Consult your doctor regarding the best type of exercise for you.