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Your email: is required Error: This is required Error: Not a valid value. Send to: is required Error: This is required Error: Not a valid value. How much sleep do I need when I am pregnant? If you can, get to bed earlier than usual and have a daytime nap. It can also help to: rest as much as you can during the day go for a walk in the late afternoon or early evening avoid tea and coffee before bedtime relax before bed by taking a bath, reading, listening to music, watching TV or having a backrub Sleep during the 1st trimester The main issue in the first trimester is tiredness.
Sleep during the 2nd trimester The second trimester brings new challenges. Sleep aids A pregnancy pillow might help you get comfortable — they come in many different shapes and sizes and you should be able to find one that suits.
Services and support Whether you are experiencing common pregnancy problems or more serious sleep disorders , anxiety or depression , you can get support from a range of professionals and services, including: your midwife or obstetrician your GP Beyond Blue on 22 You can also call Pregnancy, Birth and Baby on for advice and support. It is mandatory to procure user consent prior to running these cookies on your website. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity.
Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias. Updated September 11, Written by Danielle Pacheco. Medically Reviewed by Ealena Callendar. Why Sleep Is Important During Your First Trimester Sleep during the first trimester is more important than most of us realize, but for now those sleepless nights will most likely affect you more than the baby.
How to Sleep Better During Your First Trimester The first trimester of pregnancy can be difficult, but practicing good sleep habits may help you sleep more soundly and increase your total sleep time. Sleeping Products to Help With First Trimester Sleep Prenatal vitamins are very important to ensure the fetus gets enough nutrition to develop properly.
Sign up below for your free gift. Your privacy is important to us. Was this article helpful? Yes No. Ku, C. Serum progesterone distribution in normal pregnancies compared to pregnancies complicated by threatened miscarriage from 5 to 13 weeks gestation: a prospective cohort study.
BMC pregnancy and childbirth, 18 1 , Won C. Martin-Fairey, C. Journal of biological rhythms, 34 3 , — Baumgartel, K. Psychometric evaluation of the Epworth sleepiness scale in an obstetric population. Sleep medicine, 14 1 , — Lee, K.
Parity and sleep patterns during and after pregnancy. Obstetrics and gynecology, 95 1 , 14— Neau, J. Sleep and vigilance disorders in pregnancy. European neurology, 62 1 , 23— Okun, M. Bai, G. PloS one, 11 11 , e Oyiengo, D. Sleep disorders in pregnancy. Clinics in chest medicine, 35 3 , — Gartland, D. Women's health in early pregnancy: findings from an Australian nulliparous cohort study.
Nazik, E. Incidence of pregnancy-related discomforts and management approaches to relieve them among pregnant women. Journal of clinical nursing, 23 , — Visit The Symptom Checker. Read More. Recovering from Delivery Postpartum Recovery. Path to improved health Sleep should never be seen as a luxury. Heartburn At some point in their pregnancy, most pregnant women suffer from heartburn, which is a form of indigestion that feels like burning in your chest and throat.
Restless leg syndrome Few things are more distracting than restless legs syndrome RLS , especially when you are trying to go to sleep. Morning sickness — at bedtime Despite the name, morning sickness can occur any time and is often worse later in the day. Insomnia There are many ways insomnia can creep in and compromise your sleep time. Leg cramps Not many things can wake you as quickly and painfully as a leg cramp. Finding a comfortable position As your body grows, sleep becomes a little harder to come by, especially in the third trimester.
Be consistent with your sleep schedule. Go to bed and wake up at the same time every day. Prioritize sleep. Exercise, but do not exercise at bedtime. Keep daytime naps short. Make your bedroom inviting. Do not keep a TV, computer, or other distracting tech gadgets in your bedroom. Do not eat at bedtime. Finish eating two to three hours before going to bed. Things to consider Sleep is essential to health.
When to see a doctor If insomnia, sleep apnea, or any other condition is interfering with your sleep, tell your doctor. Symptoms of preeclampsia include: Severe headache. Changes in vision, including blurred vision. Nausea or vomiting. Not urinating as frequently. Although they might seem appealing when you're feeling desperate to get some ZZZs, remember that over-the-counter sleep aids, including herbal remedies, are not recommended for pregnant women. Of course, there are bound to be times when you just can't sleep.
Instead of tossing and turning, worrying that you're not asleep, and counting the hours until your alarm clock will go off, get up and do something: read a book, listen to music, watch TV, catch up on letters or email, or pursue some other activity you enjoy. Eventually, you'll probably feel tired enough to get back to sleep. And if possible, take short naps 30 to 60 minutes during the day to make up for lost sleep.
It won't be long before your baby will be setting the sleep rules in your house, so you might as well get used to sleeping in spurts!
Reviewed by: Larissa Hirsch, MD. Larger text size Large text size Regular text size. Why Sleeping Can Be Difficult The first and most pressing reason behind sleep problems during pregnancy is the increasing size of the fetus, which can make it hard to find a comfortable sleeping position. Other common physical symptoms may interfere with sleep as well: the frequent urge to pee: Your kidneys are working harder to filter the increased volume of blood moving through your body, and this filtering process creates more urine.
And, as your baby grows and the uterus gets bigger, the pressure on your bladder increases. This means more trips to the bathroom, day and night. The number of nighttime trips may be greater if your baby is particularly active at night. You might feel like you're working harder to get air. Later on, breathing can feel more difficult as your enlarging uterus takes up more space, resulting in pressure against your diaphragm the muscle just below your lungs.
During pregnancy, the body also makes a hormone called relaxin, which helps prepare it for childbirth. One of the effects of relaxin is the loosening of ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs.
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