How much sleep do you need pregnant
News and Stories. Our experts answer your pregnancy questions. But some women are getting less time in bed leading up to their pregnancy, averaging six to seven hours instead of the normal eight. Those women may be busier with work and family. To them, I recommend getting a full eight hours if you can and a short nap in the day.SEE VIDEO BY TOPIC: Pregnancy fit tips - Laying down
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How many hours of sleep do you need when you are pregnant?
If you buy something through a link on this page, we may earn a small commission. How this works. Many women find themselves wondering how best to sleep when pregnant.
Sleep issues are common during pregnancy, especially in the third trimester, when finding a comfortable sleeping position can be challenging. Some pregnant women may also worry that certain body positions might affect their health or that of the fetus. Many women report fatigue during pregnancy, particularly in the first and third trimesters. Rising progesterone levels and the effort of carrying around extra weight can intensify this fatigue, which sleep deprivation can worsen.
Some strategies can help pregnant women get better sleep. In this article, we look at sleeping positions to try or avoid and discuss sleep aids that are safe to use during pregnancy. During the first trimester, it is safe for a woman to sleep in whatever position she feels comfortable in, whether this is on her back, side, or stomach. Any combination of the above positions is also fine. The uterus has not grown large enough to interfere with sleep. However, hormonal changes, nighttime hunger, nausea, and other pregnancy symptoms may make sleep more difficult.
As a woman reaches the second and third trimesters, it is ideal to sleep on the left side. Being in this position maximizes blood flow to the uterus without putting pressure on the liver.
Women who experience hip or back pain during pregnancy may find that placing a pillow or two between the knees or bending the knees during sleep can help provide relief. A woman who prefers to sleep on her right side can adopt this position instead. There is no research showing that this is dangerous.
Experts consider some sleeping positions to be less advisable than sleeping on the side. These include:. Many pregnant women worry that sleeping on their stomach will harm the developing fetus. However, the uterus protects the fetus well, and there is no reason to avoid sleeping on the stomach during the first trimester.
As pregnancy progresses, most women find that sleeping on the stomach becomes impossible or difficult. For women who still prefer stomach sleeping or who occasionally wake up on their front, there is no need to worry. Sleeping on the stomach will not harm the baby.
Some pregnant women may find that using several sleeping pillows allows them to sleep on their stomach. It is fine to use these devices and perfectly safe to wake up lying on the stomach. In the third trimester — from the 28th week of pregnancy onward — sleeping on the back puts pressure on the main blood vessels that deliver blood to the uterus.
This pressure may decrease the oxygen supply to the fetus. It can also increase unpleasant symptoms, such as dizziness and heartburn , in the woman. A study links ongoing back sleeping during pregnancy to an increased risk of stillbirth. Other studies have arrived at similar conclusions. However, this study looked at the position in which a woman fell asleep rather than the position she moved into during sleep.
There is little evidence that accidentally rolling onto the back during pregnancy will cause lasting harm. As a result, not all experts agree with the advice to avoid sleeping on the back. A University of Utah interview with three high risk pregnancy specialists emphasizes that one study linking back sleeping to stillbirth did not control for other factors.
The specialists also note that even in women who sleep on their backs, the risk of stillbirth remains low. A woman who is concerned that she frequently awakens on her back can try using pillows to support her body and help her remain on her side. Different strategies can help a pregnant woman sleep better.
Women finding it difficult to sleep can try:. Learn other tips on how to improve sleep quality here. Women who do not get quality sleep during pregnancy may experience physical and emotional fatigue. This fatigue can make it difficult to work, go to school, or accomplish daily tasks. Some research suggests that a lack of sleep can also lead to mood disorders , such as depression , and potentially result in negative pregnancy outcomes, such as growth restriction of the fetus and preeclampsia.
It can also cause secondary problems, such as fatigue-related accidents. If a woman is experiencing ongoing difficulties with sleep during pregnancy, she should speak to a doctor about how to improve her sleep.
Sleep can prove challenging at every stage of pregnancy. While there are no perfect solutions, various strategies can help with pregnancy-related sleep difficulties. A doctor can offer advice if a pregnant woman is struggling to get enough sleep or is sleeping in excess. Back pain affects around two-thirds of women during pregnancy. In this article, we look at the causes of back pain in the first, second, and third…. Pain around the ribs is a common complaint during pregnancy. In this article, we look at the possible causes of rib pain during pregnancy and provide….
Diarrhea can affect anyone, including women who are pregnant. Causes during pregnancy can include hormonal changes, bowel infections, and underlying….
Changes in the breasts are a regular occurrence during and after pregnancy. Breast changes vary from person to person and can occur whether a woman….
Feeling pain in the buttocks is common during pregnancy. Often, it is due to extra pressure from the growing uterus, which can cause sciatica or…. Sleeping positions Avoid Sleep aids Risks Summary If you buy something through a link on this page, we may earn a small commission. Best sleeping positions. Share on Pinterest Placing a pillow between the legs when sleeping may help with back pain. Are there sleeping positions to avoid? Share on Pinterest A woman can talk to her doctor if she is having ongoing sleep difficulties.
Related Coverage. What to know about back pain in pregnancy Medically reviewed by Holly Ernst, P. What to know about rib pain during pregnancy Medically reviewed by Deborah Weatherspoon, Ph. What to know about diarrhea during pregnancy Medically reviewed by Deborah Weatherspoon, Ph. How do breasts change during and after pregnancy? Medically reviewed by Debra Sullivan, Ph. Butt pain during pregnancy: Everything you need to know Medically reviewed by Deborah Weatherspoon, Ph.
7 Sleeping Tips for Pregnant Women
One of the best gifts an expectant mother can give to her future baby is nine months of a healthy pregnancy. The American Academy of Sleep Medicine AASM says that one of the ways for expectant mothers to help give their baby a better chance of a healthy and full-term birth is to practice good sleep hygiene. Jodi A. Mindell, PhD, a professor of psychology at St.
If you buy something through a link on this page, we may earn a small commission. How this works. Many women find themselves wondering how best to sleep when pregnant. Sleep issues are common during pregnancy, especially in the third trimester, when finding a comfortable sleeping position can be challenging. Some pregnant women may also worry that certain body positions might affect their health or that of the fetus.
Tips on how to sleep when pregnant
According to the National Institute of Neurological Disorders and Stroke, the amount of sleep people need depends on several factors, including their age, individual requirements, and whether they have been getting adequate sleep. The National Sleep Foundation recommends how much sleep people should get at each age. The recommendations are based on a review of more than research studies. Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders such as snoring or gasping for air. Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have. COVID is an emerging, rapidly evolving situation. Brain basics: Understanding sleep. Sleep Health.
How much sleep should I get when I’m pregnant?
Updated AM May. Information posted is an estimate. Your personal experience may vary. In general, people tend think more about the amount of sleep that they will lose after their baby arrives, instead of the loss of sleep beforehand. Many women struggle to sleep throughout their entire pregnancies.
Consider it preparation for the sleepless nights that lie ahead. Sleep is the time when your body resets and repairs itself. And sleep controls how your body reacts to insulin; not getting enough results in a higher blood sugar level, upping your risk of gestational diabetes.
Sleeping During Pregnancy
You need sleep, but your burgeoning belly didn't get the memo. Our trimester-by-trimester pregnancy sleep guide will help you get the rest you need now. You knew sleepless nights would be part of the new-mom deal, but you didn't expect them to begin before your baby was born. Depending on how pregnant you are, everything from "morning" sickness to scary dreams to restless leg can take their toll on your nightly shut-eye.
Pregnancy is an exciting time! However, this can be a tiring experience for the woman. The growing body can be sometimes uncomfortable. The most common complaint is the constant fatigue. The tired legs, the morning sickness and the emotional stress can take a toll on you and lead to sleep problems.
Sleeping for Two: Sleep Changes During Pregnancy
Back to Your pregnancy and baby guide. Hormonal changes at this time can make you feel tired, nauseous and emotional. The only answer is to rest as much as possible. Make time to sit with your feet up during the day, and accept any offers of help from colleagues and family. Being tired and run-down can make you feel low. Later in pregnancy, you may feel tired because of the extra weight you're carrying. Make sure you get plenty of rest. As your bump gets bigger, it can be difficult to get a good night's sleep.
Lack of sleep during pregnancy has been tied to a number of complications, including preeclampsia a serious condition that affects your blood pressure and kidneys. This condition could result in pre-mature birth. Now is the time to take sleep seriously. When you become pregnant, one of the first symptoms you may notice is being overwhelmingly tired, even exhausted.
On average, national surveys suggest that pregnant women typically sleep for an extra hour per night, but there are big differences over the nine months. First trimester The growing fetus is very small, but it is developing rapidly and requires a lot of energy. Even though you may be sleeping for longer, it's still normal to feel tired — high levels of the hormone progesterone increase both daytime sleepiness and your need for sleep.
Being pregnant can be a tiring experience for a woman's body. Both the physical discomforts of pregnancy as well as the emotional stress of this major life change can cause sleep problems and keep a mother-to-be awake at night. People may joke that the difficulty many pregnant women have sleeping is merely preparing them for the lack of sleep they will experience when the baby finally arrives. All kidding aside, pregnancy is a good time for women to take their sleep needs more seriously and make an effort to get more of it.
During your pregnancy it is recommended you sleep on your side. If you wake during the night on your back, turn onto your side. You need more than usual — as much as you can get. The main issue in the first trimester is tiredness.