Pregnancy and Sleep
Pregnancy can be an exciting time, but it can come with some unexpected and potentially uncomfortable symptoms. Whether you are dealing with nausea, frequent urination, fatigue, or other common experiences during pregnancy, being pregnant isn’t always easy. Pregnancy can also affect your sleep.
If you are pregnant and having trouble falling asleep or you find that nighttime symptoms are keeping you up, we have some tips that may be helpful. Learn more about how pregnancy affects sleep, common sleep challenges during pregnancy, and tips for sleeping better while pregnant.
Snoring Mouthpiece Review Top 5 Tips During Pregnancy
- Keep a strict sleep schedule to avoid disrupting to your internal clock.
- Cut back on liquids before bed.
- Time your naps or try not to take naps too late in the afternoon.
- Get plenty of physical activity and exercise during the day.
- Use a pillow or rolled up blanket to help you get into a comfortable side-sleeping position.
Talk to your doctor if you experience symptoms of any common sleep issues like insomnia, restless legs syndrome, or sleep apnea.
Learn More About The Importance of Sleep During Pregnancy
Sleep affects nearly every cell and tissue in the body and sleeping well is especially important during pregnancy. In fact, the American Academy of Sleep Medicine states that good sleep hygiene is one of the best ways for a pregnant person to promote a healthy and full-term birth. Pregnant people who do not get enough high-quality sleep may be at a higher risk for needing a cesarean section or having a premature baby. Sleep deprivation during pregnancy is also linked to parental depression, gestational diabetes, and high blood pressure during pregnancy.
How Sleep Can Change in Pregnancy
Sleep quality changes throughout the course of a pregnancy as the body adapts to supporting a growing fetus. During early pregnancy, people might experience disturbed sleep, in part due to evening sickness and discomfort or anxiety about the pregnancy. In the second trimester, as the body and the baby adjusts, sleep may improve. During the third trimester, when the baby is kicking and moving, sleep can become challenging again.
Additionally, daytime fatigue is common in pregnancy with an estimated 70-80 percent of pregnant people in the third trimester experiencing often unmanageable levels of fatigue. Despite this, pregnant people should limit their daytime naps and instead focus on getting a good night’s sleep, as naps can disrupt nightly sleep patterns.
In some cases, a lack of sleep can result in sleep deprivation, defined as sleeping five hours or less per night in a consistent manner. The risk of sleep deprivation increases as the pregnancy progresses, especially in the third trimester when many women are up several times during the night. Sleep deprivation can exacerbate symptoms of depression or anxiety in pregnant people.
Things to Avoid
Pregnant people should avoid sleeping on their backs as doing so can interfere with circulation to the uterus, which can cause low blood pressure or fetal distress. In general, the best sleeping position in pregnancy is on the left side, which allows for optimal circulation.
It’s important to avoid sleeping on the right side or on the stomach during pregnancy. Additionally, pregnant people should be mindful of keeping their bedroom at a comfortable temperature and avoiding electronic devices and caffeine before bed, as these can disrupt sleep.
Anti-Snoring Mouthpieces and Mouthguards for Pregnant People
The presence of snoring can also disrupt the quality of sleep for both the pregnant person and their partner. While snoring is quite common during pregnancy, it can also be an early sign of sleep apnea. To prevent sleep apnea, many pregnant people may benefit from an anti-snoring mouthpiece or mouthguard. There are a variety of snoring devices available including tongue stabilizing devices, mandibular advancement devices, and nasal dilators.
If you are a pregnant person with symptoms of snoring and daytime fatigue or excessive daytime sleepiness, talk to your doctor about the best options for you. For many pregnant people, using an anti-snoring mouthbrace can help reduce snoring and improve quality of sleep.
Conclusion
In conclusion, sleep is an important part of a healthy pregnancy. Pregnant people should focus on creating good sleeping habits in order to reduce the risk of a premature birth, and they should consult their doctor if they are experiencing snoring or difficulty sleeping. Additionally, snoring can be a sign of sleep apnea, so pregnant people should speak to their doctor if they are snoring more than usual.
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