Pregnancy is a delicate time in a woman’s life, demanding optimum lifestyle decisions and practices, like perfect quality sleep. Sleep is a crucial physiological process during pregnancy as it affects both the mother and the growing foetus. However, during pregnancy, sleep may be disturbed as a result of hormonal and anatomical changes happening in the body.
John Hopkins Medicine (JHM) informed that women who don’t get enough sleep during pregnancy have a higher risk of developing pregnancy complications like preeclampsia, high blood pressure, gestational diabetes, longer labors, and higher rates of cesarean section, especially in women who get fewer than six hours of sleep over the course of 24 hours.
Negative Effects Of Poor Sleep In Pregnant Women
“Many women have restless nights particularly in the later stages of pregnancy because of their growing belly, aches, and pains, and even heartburn,” informed Dr Sibasish Dey, Head of Medical Affairs, South Asia, ResMed, while talking to the team of OnlyMyHealth.
Confirming the information provided by JHM, Dr Dey shared, “Disturbed sleep can increase the chances of caesarean section deliveries. There is also increased risk for developing prenatal and postpartum depression in sleep disturbed women. Furthermore, poor sleep can also lead to complication like high blood pressure and diabetes during pregnancy along with prolonged labour.”
“Clinical studies have also found that poor sleep can inhibit the growth of the foetus, and potentially give way to preterm birth or stillbirth,” he added.
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Informing about the risk factor to watch out for to manage sleep quality in pregnant women, Dr Dey listed:
- Sleep Disordered Breathing: Pregnancy can take a toll on your breathing capacity, as a lot of women during pregnancy experience physiological changes such as weight gain, narrowing of upper airway, nasal congestion, and nasal blockage, all of which result in reduced capacity of lungs.
- Frequent Disruptions: The quantity and quality of sleep is also affected by frequent bathroom visits, back pain from pregnancy, foetal movements, and gastro-esophageal reflux.
- Anxiety Of Being A Mother: Sleep problems can also be triggered by an array of factors, including physical discomfort, hormonal changes and anxiety related to becoming a new mother. The thoughts may race at night due to fears about your impending labour, being a mother, balancing work and home obligations, or other concerns, which can make it difficult to get to sleep and stay asleep.
How Can Pregnant Women Achieve Quality Sleep?
Good quality sleep is is crucial for memory, learning, appetite, mood, and decision-making, all of which are crucial while getting ready to welcome a newborn into your house. Poor quality sleep also brings down your immune system’s capabilities, and make you prone to dangerous infections and illnesses, which can have a dire effect on the baby inside your belly.
While fixing your sleep schedule, or getting adequate quality sleep seem like a no-brainer, it is actually easier said than done. Hence, Dr Dey listed several methods for reducing sleep issues during pregnancy.
Enhance your sleeping hygiene
Set a strict bedtime schedule. Stay away from screens right before bedtime. If you are unable to fall asleep in 30 minutes, engage in a relaxing activity such as reading when you wake up. Sleep laterllay, which can help you manage blood pressure and also reduce gastro-esophageal reflux.
Maintaining Healthy Breathing
Pregnant women are more likely to develop sleep disordered breathing (SDB) due to weight gain, hormonal, and physiological changes. Snoring and obstructive sleep apnea, a disorder in which the airway frequently closes during sleep, are the two most typical signs of SDB during pregnancy. Due to the fact that SDB has been associated to poor maternal and foetal outcomes, controlling the condition is essential for the health of both the mother and the foetus. Seek medical intervention if you notice signs of disturbed breathing while sleeping.
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Diagnosing sleep disorders
It is essential for people to get adequate sleep, and individuals who battle with sleep disorders in particular may find that their quality of sleep suffers when this requirement is not met. Both insomnia and Obstructive sleep apnea (OSA) are quite common in pregnant women. It is crucial to identify and treat sleep disturbances as soon as possible.
Practice Relaxation Techniques
By including relaxation techniques into the bedtime routine, which help soothe the mind and body, will make it easier for pregnant women to drift off to sleep. Deep breathing exercises, progressive muscular relaxation, meditation, and visualisations are some efficient relaxation methods.
Seek medical guidance
If you notice any changes in your sleeping habits, no matter how minor, seek expert guidance. While sleep issues are usually treatable at home, a medical professional may occasionally be required.
In conclusion, sleep is a precious resource during pregnancy, that supports your baby's growth, immune system, and overall well-being. Those restless nights for the mother eventually result in exhaustion, opening you up to a plethora of infections and illnesses. By prioritising sleep and implementing the tips provided by Dr Dey, you can embark on your pregnancy journey well-rested, healthy, and emotionally prepared for the beautiful adventure ahead.
