Why can’t I sleep?
Sleep disturbances are very common throughout pregnancy because of hormonal changes. In the early days of pregnancy, many mums-to-be often report suffering from extreme fatigue. In later stages of pregnancy, other women report increased rates of snoring, sleep apnoea, restless legs, difficulty falling asleep, repeated waking, frequent urination, discomfort aches and pains and being unable to find a comfortable sleeping position. This typically worsens towards the end of pregnancy and continues to some extent following birth for up to three months or more.
If you have are having problems sleeping and struggling emotionally during your pregnancy, it is worthwhile asking for additional support from your healthcare professional. Talk with your doctor or midwife if you feel the disruption in your sleep pattern is having a significant impact on your emotional and daily well-being.
Some mums-to-be can suffer from more than one kind of sleep disturbance at the same time, be it:
- Sleep quality
- Sleep continuity
- Sleep duration
- Restless legs syndrome
- Sleep disordered breathing
You might find your sleep quality tends to get worse as your pregnancy progresses. This may be due to having to get up to go to the toilet, discomfort with your sleeping position, your baby’s movements, or leg and back discomfort. Mums-to-be may often try to increase their sleep duration by going to bed earlier and staying in bed longer. This often happens in the first and third trimesters of pregnancy.
Restless legs are quite common and typically manifests during the third trimester, although they can occur earlier for some women. This condition can often prevent you from falling asleep because it begins in the early evening as the desire to move the legs is accompanied by and uncomfortable sensation in the legs (often described as ‘creepy-crawly’).
Snoring, or sleep-disordered breathing has been reported by up to 40% of pregnant women. It tends to increase in the third trimester and will most likely stop after your baby arrives. It can certainly disturb the quality, continuity and duration of your sleep (not to mention your partner’s!).
Some simple suggestions that may help reduce sleep disturbances in pregnancy include:
- Establishing sleep-wake habits (that is, have a regular time to go to bed and get up in the morning)
- Avoiding caffeine
- Practicing relaxation techniques
- Massage
- Strategic use of pillows for positional support in bed
- Modifying your sleep environment
- Limiting fluids in the evening
- Herbal or homeopathic remedies (Make sure these are taken under supervision of a medical herbalist or homeopath as certain herbs should be avoided during pregnancy)
- Regular exercise and daily activity (consult with your physician before any exercising while you’re pregnant)
- Breathing exercises, or even just getting out for some fresh air
For more information on ways to improve sleep in pregnancy talk with your midwife or doctor or call one of our advisors at Kariclub.