Good sleep during pregnancy

Many women cannot get a restful night's sleep during pregnancy. We explain here why pregnant women suffer more from sleep disorders and what they can do to sleep well again despite the baby bump and hormonal turmoil.

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 changes in many ways. It adjusts completely to the development of the child and adapts to the new circumstances and tasks. The physical and hormonal changes require a lot of energy, which often leads to severe tiredness, especially at the beginning of the pregnancy. Despite the increased need for sleep, however, sleep is often worse. 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 secretes increased amounts of progesterone. This hormone ensures that the fertilized egg implants and that the uterus can adapt to the growing child. At the same time, however, the increased progesterone level increases the feeling of tiredness and causes pregnant women in the first trimester to close their eyes more often during the day. This is not generally a bad thing, but the increased amount of daytime sleep can reduce the pressure to sleep, which makes it more likely that you have trouble falling asleep in the evening.

High estrogen levels can also have a negative effect on sleep. Not only does it stimulate the nervous system, it 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, prolactin is produced in greater quantities. Prolactin prepares the production of breast milk and, after the birth of the child, ensures that the mother's sleep is lighter, so that she can wake up more easily at night after seeing the baby and can fall asleep more quickly. This makes it easier to fall asleep, but in turn prevents deep, restful sleep.

The hormonal changes and the growth of the child lead to many other restrictions that keep expectant mothers awake and disturb 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 them from sleeping well.

Increased urge to urinate

Due to the hormonal changes, kidney activity increases, the pelvic muscles become more relaxed and ultimately the growing child puts increasing pressure on the bladder. The urge to urinate increases and causes more frequent urination at night. difficulty sleeping through the night.

Uncomfortable sleeping position

Due to the growing belly and the pain that comes with it, pregnant women often find it difficult to find a comfortable posture or sleeping position. In addition, lying on their side is usually recommended and many women have 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 and noticeable in the womb. However, it can happen that the child's rest and activity phases alternate frequently and it becomes particularly active precisely when its mother actually wants to sleep.

worries & fears

Pregnancy means a great deal of responsibility for the expectant mother. This can lead to many questions, worries or fears about the child and the impending birth, which can keep you awake in the evenings 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 a restful sleep. At the beginning of your pregnancy, you can sleep in your preferred sleeping position stay, which at best goes well with your mattress and your pillows 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 belly size increases, the pressure on the internal organs, the spine and the vena cava, which plays an important role in blood circulation and the supply of the child, increases. When lying on your back, the vein can be compressed, causing dizziness and circulatory problems and inadequate supply to both mother and child.

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: Eat and drink sleep-friendly

A balanced diet is very important during pregnancy so that the body and the growing child are provided with all the nutrients they need. Eating regularly can help to keep blood sugar levels stable and prevent cravings. Before going to bed, it is advisable to eat a light, protein-rich meal that is not too heavy on the stomach. This way, the digestive tract is not put under additional strain and the body can rest better at night. It is also important to pay attention to fluid intake and drink enough throughout the day to keep the metabolism active.

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

Tip #3: Regular exercise

Despite extreme tiredness and a high need for rest, pregnant women should make sure they get some exercise during the day. Walks in the fresh air or moderate exercise can not only improve your physical well-being, but also your sleep. This helps to keep your circulation going and in turn to get 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 can cause a lot of stress in pregnant women, including hormonal ones - on a physical and mental level. That's why it's all the more important that they can really 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 particularly cosy blanket help to relax. 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

Birth preparation courses are not only important for preparing for the birth itself, but also a great opportunity to get in touch with other expectant mothers and experienced advisors. Pregnant women learn many useful exercises here that can ease the physical strain during pregnancy, during and after birth, and also have the chance to talk about questions, worries and fears. This helps to deal with the strain and tension, especially in the last trimester, which means you can relax better in the evening and get a restful sleep.

Tip: Go to the birth preparation course together with your partner! Then both are informed and can take the pressure off each other, so that the expectant mother feels more comfortable and can sleep peacefully at night.

4. Conclusion

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

• To sleep better, pregnant women should pay attention to their sleeping position, eat right, get some exercise in their daily routine and get enough relaxation.

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