Getting a good night sleep is one of the best things we can do to help our bodies get through the day. During pregnancy, the human body goes through several changes and this includes our sleep. One study by Sedov, Cameron, Madigan, and Tomfohr-Madsen (2018) found that pregnancy can increase the chances of insomnia by almost 4 times that of the general population. It can be helpful to explore the common changes in sleep during pregnancy.
What Changes to Expect In Your Sleep While Pregnant
First Trimester
- Increased daytime fatigue
- Increased total sleep duration
- Increased number of awakenings during sleep
- Decreased deep sleep
Second Trimester
- Improved nighttime sleep in comparison to first trimester
- Reduced overall fatigue in comparison to first trimester
- Possible risk of restless leg syndrome
- Nasal issues (e.g., snoring and nasal congestion)
- Vivid dreams
- Back and joint pain
- Potential onset of restless leg syndrome
Third Trimester
- Daytime fatigue
- Increased number of awakenings during sleep
- Decreased deep and REM sleep
- Worsening back and joint pain
- Worsening discomfort with sleep positioning when in bed
- Increased risk of restless leg syndrome
- Increased risk of nasal issues
- Increased risk of vivid dreams and nightmares
While pregnant people will not be able to control all these changes, there are some things they can do to help improve their sleep.
How to Improve Your Sleep While Pregnant
- Utilize Sleep Hygiene tips
- Nap during trimesters with increased fatigue
- Maintain consistency in wake-up times
- Increase bright light exposure (e.g., sunlight) during the day
- Regularly assess for obstructive sleep apnea
- Maintain a balanced diet
While the tips above can help pregnant people navigate common sleep challenges, it is also important to adjust sleep behaviors to align with the body’s current needs. Everyone’s journey through pregnancy is unique to their own lives. If you would like support with identifying and addressing pregnancy related sleep challenges, check out the services at Avance Care. We offer a wide range of support including medical, behavioral, and nutrition services.
