Tips for Better Sleep During Pregnancy

During pregnancy, it’s common for hormonal fluctuations and physical changes to interfere with a good night’s sleep. However, the amount and quality of sleep you get plays a vital role in a healthy pregnancy, and can even affect delivery. Insufficient sleep can lead to a longer labor and increase the likelihood of needing a cesarean delivery. So, how can a mom-to-be get a decent snooze when her body is working against her?

Common complaints

The National Sleep Foundation reports that 78 percent of women surveyed said the quality of their sleep became worse during pregnancy. Among their complaints were sleep disturbances caused by:

• Ÿ Insomnia
• Restless legs syndrome (RLS)
• Sleep apnea (choking or stopping breathing during sleep)
• Nighttime heartburn or acid reflux

Some of these conditions are simply annoying, while others may be potentially dangerous to your health. Alert your healthcare provider at Riverview Health if you have symptoms of acid reflux or sleep apnea.

Prescription for a good night’s rest

If you find yourself tossing and turning during pregnancy, here are some helpful tips to consider:

• ŸEat small meals throughout the day to help avoid heartburn. Also, don’t eat excessively spicy or acidic foods.
• To ease physical discomfort, lie on your side with your knees bent. Pillows can help cushion your body and take pressure off key points, too. Try putting one between your knees and one against your back.
• Avoid sleeping on your back, as this can contribute to sleep apnea.
• Exercise for a half-hour during the day to promote nighttime sleepiness.
• An iron or folic acid deficiency can contribute to RLS. Your healthcare provider can help you adjust your diet, if needed.

If you’ve tried everything and healthy sleep habits still aren’t getting you the rest you need throughout your pregnancy, your doctor at Riverview Health can talk you through more comprehensive measures to help achieve a good night’s sleep.

Has it been a while since your last check-up, or do you need a new physician? Call us at 317.565.0535 to request an appointment.

Sources: NIH.gov, SleepFoundation.org