Insufficient sleep is common in pregnancy, especially since insomnia is an effect that is found in most pregnancies. But it is neither indicated nor healthy that they occur frequently, throughout the pregnancy. Insufficient sleep leads to fatigue or exhaustion, which can endanger your health and pregnancy.
Waking up in the middle of the night or even several times a night is not unusual during pregnancy. Even suffering from insomnia during the 9 months is not strange. But when lack of sleep begins to be frequent and affect your body's ability to function, problems begin to appear. When you are pregnant you need, on average, 7-9 hours of sleep per night.
The risks of lack of sleep during pregnancy
High blood pressure and preeclampsia
A pregnant woman who sleeps less than 6 hours a night in the first trimester of pregnancy may suffer a higher systolic blood pressure than those who sleep for example 7 hours a night. The risk of preeclampsia is 9 times higher.
Lack of sleep puts less of an imprint on the first and second trimester of pregnancy, but represents a very high danger in the third, with the risk of high blood pressure being very high. With hypertension, preeclampsia can also occur, one of the most serious complications of pregnancy. It can lead to both mother and baby's death. The most common symptoms are:
- swelling of the hands and feet;
- blood pressure rise;
- presence of protein in urine;
Prolonged labor at birth and the need for caesarean section
The dangers of insufficient sleep during pregnancy also impact on labor at birth. It seems that pregnant women who suffer from sleep deprivation during pregnancy have a harder and longer labor than the others. In some cases, in pregnant women who slept less than 6 hours per night, it was necessary to resort to cesarean section to give birth.
Lesin, falls and baby's damage
When you are deprived of sleep during pregnancy, the body can no longer function at its maximum capacity. The energy level is low and the powers of the body are diminished. Lack of sleep leads to disorientation, inattention and thus the risk of fainting or falling. These can endanger the health of the fetus.
Sleep disorders in the baby
Specialists argue that mothers who suffer from insomnia during pregnancy have a high chance of "teaching" this condition to future children. They suggest that there is an increased risk of sleep disorders in babies born to mothers who have had problems with sleep during pregnancy.
Common causes of insufficient sleep during pregnancy
The most guilty of insufficient sleep during this period are the pregnancy symptoms, but also the increase of the belly starting with the second trimester. The ones that give most of the headaches to the pregnant women and put their sleep on the run are:
- frequent need to urinate;
- increased heart rate;
- breathing difficulties;
- tired foot syndrome (restless);
- leg or carcass cramps;
- back pain;
- heartburn etc.
How can you combat the lack of sleep during pregnancy?
The best way to control your sleep problems is to establish a healthy sleep routine through a few useful tips:
- try to get in bed every night at the same time;
- Avoid sleeping during the day (unless you are very tired);
- does regular sports;
- Avoid caffeine (both in food and drink) at least 4-6 hours before bedtime;
- creates an environment conducive to sleep (darkness, tranquility, temperature, etc.);
- decreases the amount of fluids consumed before bedtime (to avoid frequent urination during the night);
- sleep only on the left side, it is the most suitable position for sleep in pregnant women;
- use pillows to feel more comfortable in bed (put pillow between the knees or at the back);
- do relaxing activities before bed (read a book, listen to music, watch a relaxing movie, etc.).
If you do not manage to improve your sleep behavior, even with all these tips, there is a danger that you will suffer from a more serious sleep disorder. Go to the doctor for further investigations.
Tags Pregnancy Insomnia Pregnancy Sleep Problems Pregnancy Sleep Positions Sleep Pregnancy Tired Pregnancy Syndrome Pregnancy Hypertension Pregnancy Back Pain Pregnancy