Pregnancy Struggles and Your Sleep… And What You Can Actually Do About It!

You’ve heard it before, pregnancy is a special time. And it is special - it’s full of excitement, anticipation, true joy, and honestly, extreme fatigue. As an adult sleep consultant (that means I am for you mama, not your new babe!) and mom of three boys, I know firsthand how sleep can take a hit during pregnancy. From racing thoughts about the arrival of your little one, to weird dreams, multiple bathroom trips, and not being able to get comfortable, sleep struggles are incredibly common during pregnancy—but that doesn’t mean you have to just suffer through them. We are going to dive in a bit about why sleep problems happen, how lack of sleep impacts our bodies, some simple tips, and when to seek medical and professional help.

Why and When Sleep Problems Occur During Pregnancy

With the constant changes of hormones and ever growing bodies, sleep issues can show up at any stage of pregnancy, but they’re especially common in the first and third trimesters. Your body is working overtime, and your mind is likely racing with all that is coming next. Despite being physically exhausted, you just can’t get to a state of real rest. The most common sleep disturbances during pregnancy is nausea, increased urination, muscle cramps, heartburn, and anxiety about the changes ahead. It’s totally normal for people to have that “tired but wired” feeling. The good news is - there are some things to do to help and you are definitely not alone.

How Lack of Sleep Affects Pregnancy

Poor sleep during pregnancy is not much different than poor sleep if you aren’t pregnant. A lack of sleep overall impacts all aspects of our physical, emotional, and mental health no matter who you are. Studies show that inadequate sleep may increase the risk of gestational diabetes, high blood pressure, and longer labor. Sleep deprivation can also increase depression, which is not ideal when you’re already experiencing hormonal overload. But pause before you panic — you are incredibly resilient. Occasional restless nights are not going to derail your pregnancy, just like a sleepless night doesn’t won’t negatively impact your sleep and body forever. This is why prioritizing rest, whatever that looks like for your season of life, can make a difference.

Tips to Improve Sleep

With all of the changes going on in your body that is outside of your control, this is the time to double down on what you can control. These following tips can truly make a big difference in your sleep and are all things that you are simple to do.

1. Stick to a consistent bedtime routine.

Our bodies and brains love rhythm. Anything you can do to tell your brain “you know what’s next…sleep.” Dim the lights, take a shower, stretch, read. Don’t overcomplicate a solid routine. Just create something you will actually do.

2. Use a sound machine.

This is a great way to cue your brain its time to sleep. It also is a fantastic tool to block out noise and help your nervous system relax. The Momcozy sound machine is functional and beautiful.

3. Limit fluids in the evening.

Even reducing liquids two to three hours before bed can make a big reduction in those nighttime bathroom trips.

4. Keep your bedroom cool and dark.

Your core body temperature needs to lower to get optimal sleep. But during pregnancy, our core body temperature rises. The best way to navigate this is a cool room. And keeping it cave like with minimal light will also help.

5. Try a pregnancy pillow.

You have probably heard the advice “you have to sleep on the left side” and while that is ideal sleep position for circulation and reducing pressure on your body, there’s no need to panic if you find yourself on your back or right side. Comfort really is key to good sleep and the Momcozy Maternity Pillow allows you to lie comfortably all night with the right support for a good night’s rest.

When to Seek Medical and Professional Help

While pregnancy will likely bring some sleep disturbances, if you’re experiencing insomnia that lasts for weeks (anything less than 5 hours a night), excessive snoring or signs of sleep apnea (like gasping or choking in your sleep), anxiety or depression, or extreme nausea or muscle cramps, bring it up with your healthcare provider right away. If your lack of sleep is affecting your mental health or daily functioning, don’t wait - Your sleep is important. There are many people on your side to help support you so you can focus on what is pregnancy should be about… you and your sweet new little.