Sleeping During Pregnancy

Sleeping during pregnancy can be a challenge. When a woman becomes pregnant, her sleep needs and schedule tends to change dramatically to accommodate the physical and hormonal changes taking place in her body.

Sleeping During Pregnancy – What to Expect in Each Trimester

BabyCenter.com, the Internet's #1 global interactive parenting network, has nurtured more than 100 million parents since its launch in 1997 and presents information and advice on sleeping during pregnancy.

Here's a by-trimester look at what to expect when you're expecting:

• First trimester: A woman needs significantly more sleep than she usually needs. She will also likely suffer from daytime drowsiness. Some doctors recommend that women in their first trimester schedule naps or periods of rest throughout their days to accommodate this increased need for sleep.
• Second trimester: A woman's sleep normalizes and her sleeping needs aren't as demanding. Daytime drowsiness is far less of a problem in the second trimester.
• Third trimester: In an opposite vein of the first trimester, women in their third trimester sleep far less than normal. While hormones play a role in this, so too does the anticipation of the birth.

Sleep Positions During Pregnancy

Although sleep problems for pregnant women vary, common disorders include nightmares, snoring and sleep apnea. However getting — and staying — comfortable in bed may be one of your greatest challenges during pregnancy, particularly if you're used to sleeping on your stomach or your back. Both positions present problems during pregnancy. During your first trimester, tender breasts may keep you from sleeping on your stomach, and as your belly grows, lying face-down will become increasingly uncomfortable.

Sleeping flat on your back puts the full weight of your uterus on your back, intestines, and your inferior vena cava (the vein that transports blood from your lower body to your heart). The back-sleeping position during pregnancy can also increase your risk for backaches and hemorrhoids, inefficient digestion, and impaired breathing and circulation. Lying on your back in the second and third trimester can also cause changes in blood pressure. For some women, it can cause a drop in blood pressure that can make them feel very dizzy; for others, it can cause an unwanted increase in blood pressure.

During the first half of your pregnancy, it's a good idea to start training yourself to sleep on your left side whenever you can. This sleep position during pregnancy benefits your baby by maximizing the flow of blood and nutrients to the placenta. It also helps your kidneys efficiently eliminate waste products and fluids from your body, which in turn reduces swelling in your ankles, feet, and hands. Sleeping on your right side is fine, too. You'll probably need to alternate between your left and right side to remain comfortable. If you wake up at night and find yourself on your stomach or back, don't worry — you haven't done any harm to your baby. Just roll back onto your side.

Many women give this advice for sleeping during pregnancy: lie on your left side with your knees bent and put a pillow between your knees. Arrange other pillows under your belly and behind your back for extra comfort and support. You can buy special maternity pillows for this purpose, though you may find that regular pillows work just as well. If you suffer from heartburn or breathlessness, you may also find it helpful to prop your upper body up a bit. In your third trimester, wearing a sleeping bra and a maternity belt can give extra support to your breasts, belly, and back.

A final tip for sleeping during pregnancy: If lying on your side puts too much pressure on your hips, buy a soft egg-crate foam mattress pad. The egg-carton-shaped layer goes on top of your mattress and under the sheet and regular mattress pad for added comfort and air-circulation and is available in a range of sizes.