Good sleep during pregnancy

During pregnancy, many women struggle to get restful sleep. Here, we explain why pregnant women are more likely to suffer from sleep disorders and what they can do to get a good night's sleep despite the baby bump and hormonal fluctuations.

Table of contents

1. Sleep problems during pregnancy
2. Reasons for poor sleep during pregnancy
3. Five sleep tips for pregnant women
4. Conclusion

1. Sleep problems during pregnancy

During pregnancy, the female body undergoes many changes. It completely adjusts to the development of the child and adapts to the new circumstances and challenges. The physical and hormonal changes require a lot of energy, which often leads to severe fatigue, especially at the beginning of pregnancy. Despite the increased need for sleep, however, sleep often tends to be poor. According to surveys, almost 80% of women suffer from poor sleep quality during pregnancy. There are various reasons for this.

2. Reasons for poor sleep during pregnancy

Hormonal fluctuations

The hormones estrogen and progesterone play the most important role during pregnancy.

From the beginning of pregnancy, the female body releases increased amounts of progesterone. This hormone ensures that the fertilized egg implants and the uterus can adapt to the growing fetus. However, the elevated progesterone levels also increase feelings of fatigue and cause pregnant women in the first trimester to fall asleep more often during the day. This is generally not a problem, but the increased daytime sleep can reduce the need for sleep, making it more likely that you'll have trouble falling asleep in the evening.

High estrogen levels can also have a negative impact on sleep. It not only stimulates the nervous system but also affects the body's own Melatonin production, which is essential for healthy sleep. This often leads to problems falling asleep and staying asleep.

In the last trimester, increased levels of prolactin are produced. Prolactin prepares for breast milk production and, after birth, specifically ensures that the mother's sleep is lighter, allowing her to wake up more easily at night after seeing the baby and fall asleep more quickly. While this makes it easier to fall asleep, it also prevents deep, restful sleep.

The hormonal changes and the child's growth lead to many other restrictions that keep expectant mothers awake and disrupt their sleep.

nausea

The pregnancy hormone hCG (human chorionic gonadotropin) and the resulting high prolactin levels cause many pregnant women to experience nausea or vomiting. This discomfort can prevent a good night's sleep.

Increased urge to urinate

Due to hormonal changes, kidney activity increases, the pelvic muscles relax, and ultimately, the growing child puts increasing pressure on the bladder. The urge to urinate increases and often causes nighttime Difficulty sleeping through the night.

Uncomfortable sleeping position

Due to the growing belly and the associated pain, pregnant women often find it difficult to maintain a comfortable posture or sleeping position. In addition, lying on their side is usually recommended, forcing many women to give up their preferred sleeping position.

Back or chest pain & calf cramps

Expectant mothers often suffer from a magnesium deficiency, which can lead to unpleasant calf cramps. These, as well as general tension and pressure pain in the Back or the breasts also keep you awake.

Irregular sleep/wake phases of the child

In the last trimester the baby increasingly active themselves and can be felt in the womb. However, it can happen that the child's rest and activity phases frequently alternate, and it becomes particularly active precisely when its mother actually wants to sleep.

Worries & Fears

Pregnancy represents a huge responsibility for the expectant mother. This can also bring with it many questions, worries, and fears about the baby and the upcoming birth, which can keep you awake at night and prevent you from getting a good night's sleep. This mental component should never be underestimated.

3. Sleep tips for pregnant women

Tip #1: The right sleeping position

A comfortable position is essential for restful sleep. At the beginning of pregnancy, you can Sleeping position stay, which at best go well with your mattress and your pillow In the second trimester, it becomes increasingly difficult to find a comfortable position, and by the last trimester at the latest, pregnant women should switch to the left side of their body. As the abdominal circumference increases, so does the pressure on the internal organs, the spine, and the vena cava, which plays a vital role in blood circulation and the supply of blood to the fetus. Lying on your back can compress the vein, causing dizziness and circulatory problems, and resulting in inadequate blood flow to both mother and fetus.

Tip: When sleeping on your left side, a large nursing pillow can help support your body in the natural side position and relieve pressure on your spine.

Tip #2: Sleep-friendly eating and drinking

During pregnancy, a balanced diet is very important to ensure that the body and the developing child receive all the nutrients they need. Regular food intake can help keep blood sugar levels stable and prevent cravings. Before going to bed, a light, protein-rich meal that isn't too heavy is recommended. This avoids placing additional strain on the digestive tract and allows the body to rest better at night. It's also important to pay attention to fluid intake and drink plenty of fluids throughout the day to keep your metabolism active.

Tip: End the day with an easily digestible meal about 2-3 hours before bedtime and start the morning with a large glass of water to compensate for the fluid loss during the night.

Tip #3: Regular exercise

Despite extreme fatigue and a strong need for rest, pregnant women should make sure to get some exercise during the day. Walks in the fresh air or moderate exercise can not only improve physical well-being, but also improve sleep. This helps keep the circulation flowing and, in turn, promotes good rest at night.

Tip: Short walks or quiet sports such as yoga, Pilates or swimming are a balm for body and soul and can be easily integrated into everyday life, even during pregnancy.

Tip #4: Rest & Relaxation

The many changes, including hormonal changes, can cause a lot of stress for pregnant women – both physically and mentally. Therefore, it's all the more important that they can truly relax in the evening so that they can get a restful night's sleep.

Tip: A warm shower, pleasant scents in the bedroom, or a cozy blanket help with relaxation. Meditation, journaling, or breathing exercisesThey clear your head and prevent the carousel of thoughts from starting and preventing you from falling asleep.

Tip #5: Good birth preparation

Antenatal classes are not only important for preparing for the birth itself, but also a great opportunity to connect with other expectant mothers and experienced counselors. Pregnant women learn many useful exercises that can ease the physical strain of pregnancy, during, and after birth, and they also have the opportunity to discuss questions, worries, and fears. This helps them cope with the stress and tension, especially in the last trimester, allowing them to relax more easily in the evening and get a restful sleep.

Tip: Attend a birth preparation class with your partner! This way, both of you will be informed and can take the pressure off each other, so the expectant mother will feel more comfortable and sleep peacefully at night.

4. Conclusion

• Hormonal and physical changes often lead to sleep problems in pregnant women

• To sleep better, pregnant women should pay attention to their sleeping position, proper nutrition, some exercise in their daily life and sufficient relaxation.

• Birth preparation classes and family support can alleviate mental stress, improving inner peace, sleep and well-being.