{"id":2803,"date":"2025-04-18T18:14:15","date_gmt":"2025-04-18T18:14:15","guid":{"rendered":"https:\/\/pregnancyplusparenting.com\/?p=2803"},"modified":"2025-04-18T19:47:31","modified_gmt":"2025-04-18T19:47:31","slug":"pregnancy-sleep-problems-why-it-happens-how-to-rest-better","status":"publish","type":"post","link":"https:\/\/pregnancyplusparenting.com\/pregnancy-sleep-problems-why-it-happens-how-to-rest-better\/","title":{"rendered":"Pregnancy & Sleep Problems: Why It Happens & How to Rest Better"},"content":{"rendered":"

Sleep disturbances during pregnancy are not uncommon. Many women feel the need to nap several times during the day.<\/span><\/p>\n

It is an individual problem for every pregnant woman, as there are different reasons why one cannot fall asleep.<\/span><\/p>\n

At the beginning of pregnancy, the \u201cthought carousel\u201d is the most common reason for sleep problems because you think so much about your pregnancy and cannot relax.<\/span><\/p>\n

Are you feeling overwhelmed, perhaps because you’re currently wondering whether you\u00a0<\/span>can eat ginger<\/span>\u00a0, or whether\u00a0<\/span>this morning’s fried egg<\/span>\u00a0will cause you problems, or are you perhaps a horse lover who is wondering whether\u00a0<\/span>riding<\/span>\u00a0is now dangerous?<\/span><\/p>\n

Maybe you just don’t know where to start and what you still need to prepare before the baby arrives?<\/span><\/p>\n

I know these and countless other questions are buzzing around in your head and you just can’t find any peace and to top it all off, you can’t even fall asleep, even though you need sleep so much.\u00a0<\/span><\/p>\n

Towards the end of pregnancy, physical aspects play a greater role, such as\u00a0<\/span>a belly that feels hard<\/span>\u00a0or swollen feet.<\/span><\/p>\n

After the baby arrives, it will take some time before you can sleep through the night again. So if you’re feeling tired, don’t fight it; go to sleep!<\/span><\/p>\n

But how exactly do sleep disorders occur, and what can be done about them? You can find out more here.<\/span><\/p>\n

Insomnia: How does it happen?<\/span><\/h2>\n

Sleep disturbances and insomnia during pregnancy are among the most common pregnancy complaints. Sleep problems are most severe during the first and third trimesters.<\/span><\/p>\n

Even if you feel leaden tiredness and great exhaustion, you cannot go to sleep.<\/span><\/p>\n

Expectant mothers are very worried about whether everything will go well; they think a lot about how their lives will change.<\/span><\/p>\n

This naturally triggers uncertainty and anxiety for many mothers. Your sleep rhythm depends on your hormones.<\/span>
The hormonal changes are especially noticeable in the third trimester.<\/span><\/p>\n

Another reason you can’t sleep well at night is the frequent urge to urinate. You feel like you have to go to the bathroom every 15 minutes, and it’s annoying!<\/span><\/p>\n

Calf cramps, heartburn, and restless legs syndrome are also responsible for disrupting your sleep.<\/span><\/p>\n

However, your biggest physical change \u2013 your baby bump \u2013 is also a reason for interrupted sleep.<\/span><\/p>\n

It’s interesting that the baby is active precisely when you want to sleep. This is because your unborn baby’s sleep-wake cycles are shorter than yours.<\/span><\/p>\n

Too much stress can also be the reason your baby isn’t letting you sleep at night. Pregnant women are often advised not to sleep on their backs, and there are good reasons for this.<\/span><\/p>\n

Namely, when you sleep on your back, the uterus presses very hard on the inferior vena cava.<\/span><\/p>\n

For example, you can sleep on your back at the beginning of your pregnancy, but later on it’s better to avoid it.<\/span><\/p>\n

What helped me the most was sleeping on my left side.<\/span><\/p>\n

Calf cramps can also be a cause of sleep disturbances. It’s possible that your muscles are too tense, and magnesium can help with that.<\/span><\/p>\n

What I noticed during my pregnancy is that I snored a lot and although it sounds silly, that could also be a reason why you kept waking up.<\/span><\/p>\n

Sleep disturbance in early pregnancy: 1st trimester<\/span><\/h2>\n
\n
<\/div>\n<\/div>\n

In the first trimester of pregnancy, you’re still trying to get used to everything. You’re aware that you’re pregnant and that many unknowns await you.<\/span><\/p>\n

Some changes are happening within you, such as hormonal changes, which unfortunately you can’t influence. You feel exhausted and sleepy, and your body needs additional rest.<\/span><\/p>\n

You’re constantly tired during the day and have trouble sleeping at night. Could it get any worse?! Your growing uterus puts pressure on your bladder, causing you to go to the bathroom more often at night.<\/span><\/p>\n

Calf cramps or \u201crestless legs\u201d are no less problematic.<\/span><\/p>\n

Because of the hormone progesterone (a female sex hormone also called corpus luteum hormone), you can only eat small portions, otherwise the feeling of fullness becomes unbearable.<\/span><\/p>\n

That’s why it’s better to eat something light in the evening.<\/span><\/p>\n

Psychological stress can also put a strain on your inner balance. So try to relax, do some relaxation exercises, and whenever you can, go to sleep!<\/span><\/p>\n

During this trimester you can still sleep on your stomach and back.<\/span><\/p>\n

2. Sleep disturbance during pregnancy: 2nd trimester<\/span><\/h2>\n

Sleep disturbances in the second trimester are much less common. However, if you experience them, it’s likely due to fetal movement.<\/span><\/p>\n

Just when you’re about to rest, your baby gives you a kick. Why is this? When you move, you rock your baby to sleep.<\/span><\/p>\n

And at night, when you want to go to bed to lie down and get some rest, your baby is just getting started.<\/span><\/p>\n

Here, it’s no longer possible to lie on your stomach, and sleeping on your back is also not advisable. Why not? Because of the vena cava syndrome.<\/span><\/p>\n

A vena cava syndrome is a large vein that carries blood from your body directly to the right atrium of your heart<\/span>
.<\/span><\/p>\n

During pregnancy, the baby may press on the inferior vena cava, which can lead to circulatory problems.<\/span><\/p>\n

What happens then? Your oxygen supply deteriorates, your blood pressure drops, you feel dizzy, and all of this negatively affects your baby.<\/span><\/p>\n

You can avoid all of this by not sleeping on your back.<\/span><\/p>\n

3. Sleep disturbance during pregnancy: 3rd trimester<\/span><\/h3>\n

While the second trimester is relatively calm and you feel full of energy and can sleep well, in the third trimester all the sleep problems return.<\/span><\/p>\n

Your belly is now bigger and it is becoming increasingly difficult to find a comfortable sleeping position.<\/span><\/p>\n

Heartburn is also more common during this trimester because the baby is pressing on your stomach.<\/span><\/p>\n

I had severe heartburn and couldn’t sleep at all. The only thing that really helped me was almonds.<\/span><\/p>\n

In the last trimester, the lactation hormone prolactin plays an important role. Prolactin is an important hormone that promotes milk production in your mammary glands.<\/span><\/p>\n

If you wake up every few hours for no apparent reason, it’s because of prolactin (a milk hormone that, as the name suggests, produces milk in the breasts).<\/span><\/p>\n

Your due date is approaching and your body is preparing for breastfeeding.<\/span><\/p>\n

This constant waking can also be considered the best waking exercise for the coming weeks after birth.<\/span><\/p>\n

Namely, your body prepares itself for getting up in the late hours.<\/span><\/p>\n

So, when your baby wakes up, your body knows you need to get up. Your baby doesn’t have to cry loudly for you to hear him; just making quiet noises is enough.<\/span><\/p>\n

Towards the end of your pregnancy, your dreams become a bit more intense. Fear of childbirth is something that keeps you awake or causes nightmares.<\/span><\/p>\n

Helpful tips: What really helps against sleep problems?<\/span><\/h2>\n

As you have seen so far, there are a number of problems that prevent or disrupt sleep.<\/span><\/p>\n

Here you can get helpful tips and decide what suits you best:<\/span><\/p>\n

1. Get enough exercise<\/span>\u00a0\u2013 If you were active before pregnancy, you can continue to exercise, but it is important not to overdo it.<\/span><\/p>\n

If you are a water lover, then you can choose swimming because it is good for your joints.<\/span><\/p>\n

If you haven’t been particularly active, a walk in the fresh air can also be beneficial for your health.<\/span><\/p>\n

2. Eat and drink properly<\/span>\u00a0\u2013 Try to drink plenty of water during the day so that you have fewer fluid needs in the evening.<\/span><\/p>\n

Although it may sound difficult, try to avoid caffeine, not just coffee, but also black tea (contains theine) and some chocolates.<\/span><\/p>\n

Cocoa for me? No thanks! Take some sleep-inducing herbs.<\/span><\/p>\n

Make yourself a herbal tea made from hops and valerian, lemon balm, or passionflower. All of these teas are good for calming.<\/span><\/p>\n

Avoid large portions in the evening to reduce heartburn. You can take magnesium supplements if you have leg cramps. Warm milk with a little honey is best before bed.<\/span><\/p>\n

3. Find a comfortable sleeping position<\/span>\u00a0\u2013 Sleeping on your side is considered the best position during pregnancy. If you want to make it more comfortable, place a nursing pillow between your legs.<\/span><\/p>\n

4. Relaxation exercises<\/span>\u00a0\u2013 You can practice yoga, for example, either do yoga exercises at home or attend prenatal yoga classes.<\/span><\/p>\n

If yoga isn’t your thing, you can ask your partner for a massage.<\/span><\/p>\n

5. Reduce stimuli<\/span>\u00a0\u2013 Try to reduce various stimuli during the day as much as possible so that you can relax in the evening and avoid other exertions.<\/span><\/p>\n

You can reduce the light and noise in the bedroom, listen to soft music, read something light, or watch TV.<\/span><\/p>\n

6. Put your worries aside<\/span>\u00a0\u2013 Easier said than done, but at least try. If you’re worried about something, talk to someone about it. You can also surf the internet and look for answers.<\/span><\/p>\n

If you, like many other women, are afraid of giving birth, remember, everyone else has done it before you, and you can do it too! Your body has been preparing for this for nine months.<\/span><\/p>\n

7. Relax with warmth<\/span>\u00a0\u2013 Sometimes a warm bath is all you need to relax. In summer, a lavender foot bath is sufficient.<\/span><\/p>\n

8. Breathing exercise<\/span>\u00a0\u2013 Inhale through your nose, count to 4, then exhale through your mouth, counting to 7. Relax and repeat this exercise at least 3 times.<\/span><\/p>\n

9. New sleep rhythm<\/span>\u00a0\u2013 Prolactin changes your sleep rhythm. If you’re tired, sleep during the day, even while on maternity leave.<\/span><\/p>\n

If your partner doesn’t mind, wake him up sometimes at night so he can get used to a new sleep routine.<\/span><\/p>\n

After all, he’ll be feeding the baby, too. He might be woken up a few times just so he knows what to expect.<\/span><\/p>\n

Don’t forget to air the room before going to sleep and make sure the room temperature is optimal (around 18 degrees).<\/span><\/p>\n

10. Other remedies<\/span>\u00a0\u2013 If none of the above tips help, you can try medication (sleeping pills or sedatives), homeopathic remedies (consult your doctor), or acupuncture.<\/span><\/p>\n

Correct sleeping position during pregnancy<\/span><\/h2>\n

You already know that you can no longer sleep in your favorite position (assuming you used to sleep on your stomach). The best sleeping position during pregnancy is on your side.<\/span><\/p>\n

Compared to sleeping on your stomach or back, sleeping on your side is considered the most comfortable position for pregnant women. Sleeping on your left side is the most ideal. Why?<\/span><\/p>\n

Your blood can circulate optimally, your internal organs are not constricted and heartburn is much less common.<\/span><\/p>\n

If you sleep on your left side, your body is better able to break down water retention and the placenta can receive better blood flow.<\/span><\/p>\n

The baby gets enough oxygen and all the necessary nutrients.<\/span><\/p>\n

Unlike the left side, you can also sleep on the right, but only to slightly change your sleeping position. Otherwise, avoid sleeping on the right side.<\/span><\/p>\n

During the first few months, especially the first trimester, you can continue to sleep on your stomach. I was also a big stomach sleeper and had a hard time adjusting to sleeping on my side.<\/span><\/p>\n

The bigger my belly got, the more impossible it became to sleep on it. Even when I started breastfeeding, it continued to be uncomfortable.<\/span><\/p>\n

Towards the end of your pregnancy, you should also avoid sleeping on your back because of vena cava syndrome.<\/span><\/p>\n

I’ve already mentioned it, but it’s okay to repeat it because it’s very important. Vena cava syndrome is a large vein that carries blood from your body directly to the right atrium of your heart.<\/span><\/p>\n

During pregnancy, the baby may press on the inferior vena cava, which can lead to circulatory problems.<\/span><\/p>\n

In this case, your oxygen supply becomes poorer, your blood pressure drops, you feel dizzy and this has a negative effect on your baby.<\/span><\/p>\n

However, as long as you sleep on your left side, you don’t need to worry.<\/span><\/p>\n

Final thoughts<\/span><\/h2>\n

Sleep disturbances during pregnancy are very common; it’s almost impossible not to experience them. Try not to react negatively; they’re a part of the entire pregnancy process.<\/span><\/p>\n

Every woman is an individual, which is why there are different reasons why sleep disorders occur.<\/span><\/p>\n

Here I have mentioned the causes that occur most frequently.<\/span><\/p>\n

If you are also struggling with sleep problems during your pregnancy, try one or two of these tips.<\/span><\/p>\n

Who knows, maybe you’ll find something you really like and that fits into your routine!<\/span><\/p>\n

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