Waking up many times at night to urinate, discomfort in the upper abdomen, heart burns that stop you from sleeping well, consistent back pain that makes you wriggle in bed, difficulty in falling asleep and you are pregnant… sounds familiar? Welcome to the club of pregnant women who face sleep disturbances.

What to expect during pregnancy?
Pregnancy is marked by sudden changes in the sleep pattern, due to the new physical and physiological changes that pregnancy offers. It is perfectly normal to experience sleep pattern changes when you are expecting a baby. The symptoms may begin early in the first trimester and may increase during the second trimester. After 12 to 15 weeks, you get used to it, and the body adapts to the new physiological scenario. Although in the third trimester, nearing childbirth, the sleep patterns hit an altogether new low, which causes frustration. But don’t worry! There are solutions to handle this.

First-trimester sleep patterns
The first trimester is marked by dullness and tiredness most of the time. This can be attributed to the hormone progesterone that is essential for the maintenance and a normal healthy outcome of pregnancy. The developing fetus consumes your nutrition and energy for growth and development. This leads to fatigue and drowsiness all the time.

The first-trimester sleep is characterized by disturbance due to increased visits to the restroom. The increased urination is caused by the pressure of the growing uterus on the urinary bladder. This is more during the first trimester because anatomically the uterus and the urinary bladder lie on the same axis. But as the fetus grows, it occupies a higher position, taking the pressure off the bladder. This is exaggerated by the progesterone levels in the body. In addition, nausea and vomiting due to pregnancy also affect your sleep patterns.

The first-trimester sleep pattern changes can be effectively managed by:

• Doing regular physical activity that will help you to fall asleep
• Regulating food intake to lessen nausea and vomiting due to pregnancy
• Avoid coffee and drinks containing caffeine
• Reducing your fluid intake after 6 pm to avoid frequent visits to the bathroom
• Planning your sleep schedule and creating a regular plan so that your body adapts to regular sleep patterns
• Taking power naps during the day to compensate for the sleep lost during the night

Second-trimester sleep patterns
The second trimester is different as the fetus grows and the uterus presses on the stomach. This causes the acid in the stomach to regurgitate, which results in heart burns. This is aggravated when lying down. Anxiety also becomes more profound during the second trimester, which leads to sleep disturbances. Restless leg syndrome and leg cramps may also be present in some people.

The second-trimester sleep pattern disturbances can be managed by:

• Avoiding all types of carbonated drinks (as they cause calcium imbalances) will help reduce leg cramps
• Taking dinner at least 4 hours before sleeping
• Avoiding intake of foods containing acids, like citrus fruits, which will reduce the chances of heartburn
• Using relaxation techniques to keep anxiety at bay

Third-trimester sleep patterns
Third-trimester sleep pattern disturbances are due to the large size of the uterus which leads to breathing difficulty and back pain. This is due to physical pressure on the internal organs and the spine. Cramps in legs may be more profound, which could lead to restless leg syndrome, and frequent urination is an issue that occurs again. In the third trimester, frequent urination is caused because the fetus starts dropping down into the pelvis, preparing itself for the delivery.

The tips followed in the first and second trimesters work in the third trimester. Additional attention is required for alleviating back pain.

What happens when sleep is chronically deprived in pregnancy?
Chronic sleep deprivation leads to difficulty in labor and longer labors. Furthermore, it increases anxiety, which leads to poor relaxation of the pelvic muscles and therefore augments the length of labor. Incidences of caesarean sections is high in cases of chronic sleep deprivation.

So it’s important to stay healthy and good sleep is mandatory in pregnancy. Therefore, if you are expecting and your sleep is getting disturbed, do not ignore it – consult a physician or a sleep specialist.