Pregnancy Sleep

            Attention all pregnant women:

            Are you wide awake at 3 a.m.? Is the constant need to pee interrupting your sleep? What about that pesky heartburn at midnight?

            Yes, yes and yes! You are nodding vigorously. You are not alone. Almost all pregnant women have difficulty sleeping at some point.

            While nine months of blissful nightly zzzz’s is probably unrealistic, it is possible to improve the quality of your sleep. Here are some common sleep problems in pregnant women, and suggestions on how to alleviate them:

Frequent urinating

            Throughout pregnancy, your kidneys are working harder to filter an increased volume of blood, which results in more urine. By the third trimester, your growing baby puts pressure on your bladder, too, causing repeated trips to the bathroom.

            Tip: Drink plenty of fluids during the day, but limit your intake in the evening hours. Also, lean forward when you urinate to empty your bladder completely.

Nausea

            Those who experience nausea and vomiting during their pregnancy know that “morning sickness” doesn’t occur only in the mornings, nor is it always limited to the first trimester. Queasiness during the night can keep you from falling asleep and even wake you up.  

            Tip: Avoid a heavy, fatty dinner, which can take a long time to digest. Stick to carbs and lean proteins in the evening, and keep crackers by your bed to munch on if you feel nauseated at night. Your doctor can prescribe anti-nausea medicine if the problem persists.

Heartburn

            Many moms-to-be are familiar with heartburn. Johanna Finkle, MD, of Rockhill Women’s Care, explains, “The combination of the growing uterus, which means less room for the stomach and other abdominal contents, and the effects of progesterone on the esophagus result in heartburn.” She says that heartburn is often worse at night when one lies down after dinner.

            Tip: “I advise not eating two hours before bedtime or at least remaining sitting up for one hour after a meal,” Dr. Finkle says. “Medications to treat heartburn are usually category B and can be taken safely during pregnancy. Please ask your OB/GYN for a list of safe medications.”

            Belton mom Carmen Gerke had awful heartburn when she was pregnant with her twin boys, now 9. “I propped up tons of pillows on the couch to support my body and slept in a reclined position,” she says.

Shortness of breath

            Later in the pregnancy, your growing uterus pushes into your diaphragm and ribs, causing shortness of breath. At bedtime, this may lead to difficulty sleeping and may even cause you to snore.

            Tip: Using pillows to prop yourself up may take some of the pressure off your diaphragm and ribs. Belton mom Cara Kelley slept in a recliner for the last few weeks of her pregnancy to help her breathe better.

Leg cramps/aches/restless legs

            Many women experience leg cramps/aches and restless leg syndrome (tingling sensations and twitching) during pregnancy, preventing sleep or awakening them in the night. Aches and cramps can be caused by extra weight and hormones, which loosen ligaments in preparation for childbirth. The underlying cause of restless leg syndrome is not clear.

            Tip: Dr. Finkle says, “Making sure your diet is rich in calcium and potassium can help ease the symptoms, as well as stretching your leg muscles. Finally, wonderful massages from your partner may improve the symptoms.”

Discomfort

            Feel like a beached whale when you are in bed? All moms-to-be can relate. A growing belly, plus a medical recommendation to sleep on your side rather than your back or belly, can make getting comfortable nearly impossible.

            Tip: Pillows are an expectant mom’s best friend! Kansas City mom Amanda Schoening says, “My pregnancy body pillow was a lifesaver. I was sad to see it go after Nora was born.”

            Stacy Taylor, expecting her first baby, says, “I have a small wedge pillow I put under my tummy and use a throw pillow between my legs to take out some of the discomfort. If I don't put the pillow between my legs, I put it behind my back to keep me from rolling over onto my back.”

Stress/racing mind

            Let’s face it. Moms-to-be have a lot on their minds. Stress over finances, whether they will be a good parent and that itty bitty thing called labor and delivery can cause sleep to elude you.

            Tip: “I recommend relaxation techniques such as a warm glass of milk or non-caffeinated tea before bed,” Dr. Finkle says. “A bath can also be added to a bedtime routine to soothe mom and baby.”

Tisha Foley is thankful that the restless nights of pregnancy are long behind her. She writes from her home in Belton.

As always, check with your medical provider with any questions or concerns.