Instead of tossing and turning, worrying that you're not asleep, and counting the hours until your alarm clock will go off, get up and do something: read a book, listen to music, watch TV, catch up on letters or email, or pursue some other activity you enjoy.
Eventually, you'll probably feel tired enough to get back to sleep. And if possible, take short naps 30 to 60 minutes during the day to make up for lost sleep. It won't be long before your baby will be setting the sleep rules in your house, so you might as well get used to sleeping in spurts! Reviewed by: Larissa Hirsch, MD. Larger text size Large text size Regular text size. Why Sleeping Can Be Difficult The first and most pressing reason behind sleep problems during pregnancy is the increasing size of the fetus, which can make it hard to find a comfortable sleeping position.
Other common physical symptoms may interfere with sleep as well: the frequent urge to pee: Your kidneys are working harder to filter the increased volume of blood moving through your body, and this filtering process creates more urine. And, as your baby grows and the uterus gets bigger, the pressure on your bladder increases. This means more trips to the bathroom, day and night. The number of nighttime trips may be greater if your baby is particularly active at night.
You might feel like you're working harder to get air. Later on, breathing can feel more difficult as your enlarging uterus takes up more space, resulting in pressure against your diaphragm the muscle just below your lungs.
During pregnancy, the body also makes a hormone called relaxin, which helps prepare it for childbirth. One of the effects of relaxin is the loosening of ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs. During pregnancy, the entire digestive system slows down and food stays in the stomach and intestines longer, which may cause heartburn or constipation.
These can both get worse later on in the pregnancy when the growing uterus presses on the stomach or the large intestine. Page 1 Finding a Good Sleeping Position Early in your pregnancy, try to get into the habit of sleeping on your side. Page 2 Tips for Sleeping Success Although they might seem appealing when you're feeling desperate to get some ZZZs, remember that over-the-counter sleep aids, including herbal remedies, are not recommended for pregnant women.
Instead, these tips may safely improve your chances of getting a good night's sleep: Cut out caffeinated drinks like soda, coffee, and tea from your diet as much as possible. Restrict any intake of them to the morning or early afternoon.
Avoid drinking a lot of fluids or eating a full meal within a few hours of going to bed. But make sure that you also get plenty of nutrients and liquids throughout the day. Your blood sugar levels and blood pressure are also lower. Hormones especially increased progesterone levels, are responsible for making you sleepy. In addition to the physical changes occurring in your body, emotional changes can contribute to decreased energy.
It is important to understand that your emotions do play a part in how you feel physically, and all of these things are a natural and normal part of pregnancy. During your second trimester, there is a good chance your energy level will increase and you will start to feel more like your old self. Many women take advantage of this time during the pregnancy to accomplish important tasks, as energy levels will likely decrease again in the third trimester.
More than likely it will be less obvious, but unfortunately, fatigue during pregnancy is still possible during the second trimester. In late pregnancy, you will most likely begin to feel tired again.
At this point you will be carrying extra weight from the baby, maybe having trouble sleeping, and dealing with frequent urination more often. The following are a list of ways to cope with the fatigue you may be experiencing.
Roger W. Harms, M. Mayo Clinic: Guide to a healthy pregnancy. Fatigue During Pregnancy. Pregnancy Fatigue Fatigue during pregnancy is very common. First Trimester Fatigue During early pregnancy, hormonal changes are likely the cause of fatigue. Second Trimester Fatigue During your second trimester, there is a good chance your energy level will increase and you will start to feel more like your old self.
Try not to let it bother you if you cannot sleep, and do not worry that it will harm your baby — it will not. If you can, nap during the day and get some early nights during the week. Avoid tea, coffee or cola drinks in the evening, as the caffeine can make it harder to go to sleep. Try to relax before bedtime so you're not wide awake.
Relaxation techniques may also help, ask your midwife for advice. Your antenatal classes may teach you some techniques, or you could use a pregnancy relaxion CD or DVD. You could join an antenatal yoga or pilates class. Make sure the instructor knows you're pregnant. Exercise can help you feel less tired, so try to do some activity, such as a walk at lunchtime or going swimming, even if you feel tired during the day.
Read about preventing insomnia , including daytime habits, such as exercising, and bedtime habits, such as avoiding caffeine. Occasionally, sleeplessness — when accompanied by other symptoms — can be a sign of depression. If you have any of the other symptoms of depression , such as feeling hopeless and losing interest in the things you used to enjoy, speak to your doctor or midwife. There is treatment that can help. In this video, a midwife explains the various ways pregnant mothers can get more comfortable at night.
Page last reviewed: 1 February Next review due: 1 February Home Pregnancy Pregnancy-related conditions Common symptoms in pregnancy Back to Common symptoms in pregnancy.
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