How much sleep do i need pregnant

How Many Hours Should A Pregnant Woman Sleep?

Sleep is essential for everyone’s health and well-being, no matter what stage of life they’re in. But how many hours should a pregnant woman sleep? The answer might surprise you!

In this article, the sleep experts at Newton Baby explain why it’s important to get plenty of uninterrupted sleep while you’re pregnant. Then we’ll break down sleep patterns by trimester so you know what to expect as your belly and your baby grow over the next nine months.

We’ll also give you tips to help relieve some of the most common sleep problems you’ll face over the course of your pregnancy.

How Many Hours Should A Pregnant Woman Sleep?

Sleep is a necessity — especially when you’re pregnant!

In answer to the question, “How many hours should a pregnant woman sleep?” most doctors recommend eight to 10 hours per night.

But any mom who’s gone through a pregnancy will tell you that isn’t always possible. There are countless problems that could interfere with your sleep, and you may not be able to reach the nine or 10 hours you want.

That being said, do your best to spend at least eight hours in bed with the goal to get as much sleep as you can. If you find yourself only getting seven hours of sleep each night, don’t get discouraged — that only leads to more sleepless nights!

Try some of the tips we discuss later on this article to find your own unique answer to the question, “How many hours should a pregnant woman sleep?”

Do what feels right for your body and your baby, and everything will be fine.

Sleep By Trimester

First Trimester

During the first trimester, your body undergoes a lot of changes, both mentally and physically.

Even if you’re less active during the day, your body is still dealing with some pretty significant stress. If you don’t compensate for this strain, you’ll become exhausted very quickly.

First-time mothers should plan their sleep the way they plan the rest of their day.

Schedule a nap if you feel you need it. And always go to bed at night at the same time — even if you don’t fall asleep right away — so your body gets used to the new timetable.

Second Trimester

During the second trimester of your pregnancy, your sleep may actually improve from what it was in the first trimester.

Your body is now used to the changes that started in the first three months, so you may feel more energetic. Don’t let this new-found energy disrupt your good sleep habits!

Resist the temptation to pack your day full of activity just because you feel better. And, by all means, continue to get as much sleep as possible.

Third Trimester

The third trimester is the toughest of the three when it comes to the question of how many hours a pregnant woman should sleep each night.

From back pain to trouble getting comfortable to your little one kicking at odd hours, the last three months are full of problems that will keep you from getting the eight to 10 hours of sleep you need to feel your best.

If you find yourself getting sleepy during the middle of the day because of poor sleep at night, take a nap if your schedule permits.

And, as we mentioned earlier, try not to stress over how much sleep you’re getting — you’ve got enough to worry about right now! Just do your best to get as much sleep as possible.

Tips For A Good Night’s Sleep

Upgrade Your Mattress

One of the best ways to satisfy the experts’ advice about the question, “How many hours should a pregnant woman sleep?” is to upgrade your mattress. A soft, supportive mattress will help you relax at night, fall asleep faster, and stay that way longer.

While you’re upgrading your own mattress, take some time to shop for your baby’s crib mattress as well.

This important piece of baby furniture is essential to your little one’s health and happiness. Not to mention long, uninterrupted sleep for both of you!

For more information about furnishing your newborn’s room, take a few minutes to read these helpful articles:

Baby Crib Sets: What To Look For When Furnishing Your Nursery
Baby Cradles: The Complete Guide To Buying The Safest Cradle
Bassinet Mattress Buyer’s Guide: 4 Tips For Choosing The Right Mattress

Be Consistent With Your Sleep Schedule

We know this can be tough, but a surefire way to figure out for yourself how many hours of sleep you need is to be as consistent as possible with your sleep schedule.

Going to bed at the same time every night and getting up at the same time every morning prepares your body to relax and wind down at bedtime.

The results? Falling asleep faster and staying asleep longer!

Cool The Heartburn

At some point during your pregnancy, you’ll likely suffer from heartburn.

The burning in your chest or throat can wake you up in the middle of the night and ruin a perfectly good night’s sleep. Or this form of indigestion can keep you from falling asleep in the first place.

To cool the heartburn, avoid spicy foods as much as possible and cut down on rich foods for dinner.

Relax Restless Legs

Restless leg syndrome (RLS) — a nearly irresistible urge to move your legs — is a very real problem for pregnant women. Unfortunately, you can’t take traditional medication for this issue when you’re pregnant.

To combat the feelings of restless leg syndrome, try to get some exercise during the day — even a walk can help — and be sure to take a good prenatal vitamin that includes folate and iron.

Get Comfortable With A Pregnancy Pillow

Whether you just found out you’re pregnant or your little one is due any day now, a pregnancy pillow is a great addition to your nighttime routine.

A pregnancy pillow can be used to support your back, belly, hips, shoulders, head, and legs — sometimes all at the same time! — as your body grows and changes during pregnancy.

Some pregnancy pillows are simple wedge- or bean-shaped cushions for your belly or lower back. Others are large, tube-shaped cushions that provide support for your whole body.

The largest pregnancy pillows even offer 360 degrees of support to help you sleep comfortably during your first, second, and third trimester.

Keep Daytime Naps Short

As we mentioned earlier, a daytime nap may become an essential part of your day-to-day activity. That’s OK! Just keep your naps short or you run the risk of not being able to fall asleep at night.

The best time for most to nap is midafternoon, but find the routine that works best for you. Set an alarm for 20 to 40 minutes (try not to go over an hour), and then catch some zzzs.

Consider doing a light form of exercise after you wake up so you’re not so energized at night that you can’t fall asleep.

Prevent Nausea Before Bed

Morning sickness can happen any time during pregnancy. When it occurs at night, it’s especially harmful to your sleep routine.

To prevent nausea before bed, try eating some crackers a few minutes before you lie down. Saltines are our favorite and do a great job of dampening the waves of nausea that can hit any time when you’re pregnant.

It’s also a good idea to keep a few crackers next to your bed in case you wake up nauseated in the middle of the night.

Reduce Midnight Bathroom Breaks

When your baby gets big enough, there will be times when they’re pushing on your bladder. In fact, you may find yourself waking up multiple times during the night to use the restroom!

Though you can’t prevent your little one from using your bladder as a punching bag, you can minimize nighttime bathroom trips by reducing the amount of liquid you drink in the evenings.

Continue to drink plenty of water during the day, but stop your liquid intake three to four hours before bedtime. This will give your body time to process a lot of the water out of your system so your bladder won’t be as full in the middle of the night.

Take Care Of Yourself And Your Baby

Taking care of yourself and your baby is vital for your family’s mental and physical health!

Follow the tips on this list to get as much sleep as possible while you’re pregnant. And prepare early to give your newborn a safe, comfy night’s sleep as well by furnishing their nursery with a non-toxic crib mattress from Newton Baby.

With Newton Baby’s Wovenaire® and Breathe-Thru technologies built in to every mattress, you can rest easy, secure in the fact that your baby will get the best, safest night’s sleep possible — even if they accidentally roll over onto their stomach.

That’s peace of mind — and long, uninterrupted sleep — you can’t get anywhere else!

For more information on helping your baby sleep through the night and to check out our crib mattresses, sheets, pads, and swaddles, visit NewtonBaby. com today.

Sleep and Pregnancy - familydoctor.org

The amount of sleep you get while you’re pregnant not only affects you and your baby but could impact your labor and delivery as well. Lack of sleep during pregnancy has been tied to a number of complications, including preeclampsia (a serious condition that affects your blood pressure and kidneys). This condition could result in pre-mature birth. Now is the time to take sleep seriously.

When you become pregnant, one of the first symptoms you may notice is being overwhelmingly tired, even exhausted. Sleep will be irresistible to you. You can most likely blame your changing hormones for this, especially the extra progesterone that comes with being pregnant. In the beginning, pregnancy also lowers your blood pressure and blood sugar, which can make you feel tired.

Shortly after the first trimester, your energy should return. Sometime during the third trimester, you’ll begin to feel tired again. Some of this feeling can be blamed on the sheer physical exhaustion that comes from growing a baby and the stress that it puts on your body. However, your weariness during this time is in direct relation to your inability to get a good night’s sleep.

Even if you’ve never had trouble sleeping before, you may find it much more difficult while you’re pregnant.

Path to improved health

Sleep should never be seen as a luxury. It’s a necessity — especially when you’re pregnant.

In fact, women who are pregnant need a few more hours of sleep each night or should supplement nighttime sleep with naps during the day, according to the National Institutes of Health.

For many pregnant women, getting 8 to 10 hours of sleep each night becomes more difficult the farther along they are in their pregnancy. There are many physical and emotional obstacles to sleep in this stage. Anxiety about being a mom or about adding to your family can keep you awake. Fear of the unknown or about the delivery can cause insomnia. Plus, there is the getting up every few hours to go to the bathroom. It also can be difficult to find a comfortable position in bed, especially if you are a former stomach sleeper.

If any of the following is keeping you awake at night, try these strategies for getting a good night’s sleep.

Heartburn

At some point in their pregnancy, most pregnant women suffer from heartburn, which is a form of indigestion that feels like burning in your chest and throat. Heartburn can wake you up in the middle of the night and ruin a good sleep. Minimize the chance for this by avoiding spicy foods. Also, cut down on rich foods for dinner and late-night meals.

Restless leg syndrome

Few things are more distracting than restless legs syndrome (RLS), especially when you are trying to go to sleep. While you can’t take traditional RLS medicines when you are pregnant, you can try to reduce the feelings of RLS with a good prenatal vitamin that includes folate and iron. You should also stretch and stay hydrated.

Morning sickness — at bedtime

Despite the name, morning sickness can occur any time and is often worse later in the day. Try eating a few crackers at bedtime and keep a stash in your nightstand in case a wave of nausea hits as you are trying to go to sleep.

Insomnia

There are many ways insomnia can creep in and compromise your sleep time. Often, it’s just about being able to shut down your brain. Ask you doctor if there are any safe medications that may help with sleep. Most medicines for insomnia should not be taken while you are pregnant. Instead, try journaling some of the things you are anxious about. Write down what is stressing you and try to let it go as you go to sleep. Also, stop drinking caffeine by early afternoon. Try not to take long naps during the day. Doing any — or all — of these things can help ease you back into sleep at a reasonable bedtime.

Leg cramps

Not many things can wake you as quickly and painfully as a leg cramp. Sometimes called a charley horse, these cramps are usually a contraction of your calf muscle. Less frequently, they can occur in your thigh or your foot. These can plague you in pregnancy because of a lack of minerals, especially calcium and magnesium. They also are more common if you are dehydrated. To guard against leg cramps, make sure that you continue to take your prenatal vitamin and drink plenty of water and other fluids during the day.

Finding a comfortable position

As your body grows, sleep becomes a little harder to come by, especially in the third trimester. It’s difficult to get comfortable. It’s harder to move around and shift positions in bed. If you’ve been a stomach or back sleeper, it can be hard to adjust to sleeping on your side. The best position to sleep in when you’re pregnant is on your left side. This improves blood flow and, therefore, nutrient flow to your baby. Try lying on your left side, knees bent with a pillow between your knees. It also helps to tuck a pillow under your stomach, as well, for extra support.

Frequent bathroom breaks

With the baby pushing down on your bladder, you likely can’t make it all night without waking at least once to go to the bathroom. You can help minimize nighttime bathroom trips by cutting down on how much you drink in the evenings. Just be sure to get adequate hydration during the day. Bright lights can make it harder for you to fall back asleep, so use nightlights so that you will not need to turn on the lights when you get up to go to the bathroom.

In addition to minimizing the common obstacles to getting a good night’s sleep, there are also ways to encourage good sleep habits. This is called good sleep hygiene.

Be consistent with your sleep schedule. Go to bed and wake up at the same time every day.
Prioritize sleep. It’s one of the healthiest things you can do for your body.
Exercise, but do not exercise at bedtime.
Keep daytime naps short.
Stick to a bedtime routine that relaxes you, and don’t vary from it.
Make your bedroom inviting. Do not keep a TV, computer, or other distracting tech gadgets in your bedroom.
Do not eat at bedtime. Finish eating two to three hours before going to bed.

Things to consider

Sleep is essential to health. Lack of sleep is associated with many chronic diseases, including type 2 diabetes, obesity, depression, and even heart disease. If you’re pregnant, not getting an adequate amount of sleep can put you at risk for some serious conditions. Lack of sleep can also complicate your delivery.

In one research study, pregnant women who slept less than six hours at night late in pregnancy had longer labors and were more likely to have cesarean deliveries.

Another study reports that the sleep you get in your first trimester can affect your health in the third trimester. Women who don’t get enough sleep (less than five hours per night) in the first trimester are nearly 10 times more likely to develop preeclampsia late in pregnancy. Preeclampsia is a condition associated with pregnancy-related high blood pressure, swelling of hands and feet, and protein in urine.

If you’ve ever had a sleep disorder, it could be made worse by pregnancy. If you’ve had sleep apnea in the past, your snoring may get worse during pregnancy. This is especially true if you were already overweight when you became pregnant. Expect that RLS will worsen during this time. Heartburn will intensify, too.

When to see a doctor

If insomnia, sleep apnea, or any other condition is interfering with your sleep, tell your doctor. Lack of sleep during pregnancy has been liked to high blood pressure (hypertension), preeclampsia, pre-term birth, and other pregnancy-related complications.

Many times, there are no symptoms that alert you when your blood pressure is elevated. Your doctor will check your blood pressure at your prenatal visits, but if you have a severe headache or swelling of your hands, ankles, and feet, contact your doctor.

Symptoms of preeclampsia include:

Severe headach
Changes in vision, including blurred vision
Nausea or vomiting
Not urinating as frequently
Shortness of breath
Pain in your upper abdomen on the right side

Questions to ask your doctor

How can I get through my day when I’m tired all the time?
Is there anything I can take for heartburn?
Is sleeping on my back unsafe for my baby?
Does exercise improve sleep quality?
Is it normal to snore during pregnancy?
Are there over-the-counter sleep medications or supplements that are OK to use during pregnancy?
Are there foods I should or should not eat that will help my sleeping?

Resources

National Institutes of Health, Eunice Kennedy Shriver National Institute of Child Health and Human Development: How much sleep do I need?

National Institutes of Health, MedlinePlus: Problems sleeping during pregnancy

Pregnancy and sleep - recommendations from an obstetrician-gynecologist

Page contents

Pregnancy is a special condition that affects the entire body. Hormonal changes, weight gain, fetal growth - all this increases energy costs. To make up for them, it is very important for the expectant mother to observe the rest regimen and, first of all, she needs a good sleep.

The duration of sleep should be at least 8-8.5 hours, of which 1 hour should be for daytime rest. At the same time, you need to go to bed at the same time every day. For a good restful sleep, you need to find a comfortable position. nine0003

Right side or left side? How to choose the best sleeping position.

If in the first 3 months of pregnancy a woman can still sleep in the position in which she is used to and feels comfortable, then after the first trimester she should not sleep on her stomach. Indeed, after 11-12 weeks, the uterus extends beyond the small pelvis. And starting from 15-16 weeks, it is necessary to abandon the position on the back, since the growing uterus compresses the inferior vena cava that passes behind it, which negatively affects the condition of the mother and child. nine0003

The most comfortable postures are on the right and left sides. You can sleep on your left side in any trimester. On the right side - this position is suitable as a change position at the end of the second and third trimesters.
From 25 weeks on, a pillow can be placed under the abdomen for comfortable sleep. There are special pillows for pregnant women, which are made taking into account the physiological characteristics of a woman in this period and allow her to find a comfortable position for relaxation. In the last weeks of pregnancy, the pillow will allow you to take a comfortable half-sitting position. For better sleep, you should not eat immediately before bedtime, you should not engage in intense mental activity, watch TV. nine0016
Soft, calm and pleasant music will help you relax and get ready for a night's rest. Useful before going to bed walking in the fresh air, a warm shower 20-30 minutes before bedtime, airing the bedroom. Keep the humidity in the sleeping area at least 50%.

Why do sleep disorders occur? What to do?

Changes in a woman's body that occur in a woman's body during pregnancy, physical discomfort and emotional stress, often lead to sleep disturbances. During this period, falling asleep, waking up in the middle of the night can be difficult. Sleep research shows that 9out of 10 pregnant women experience insomnia.

Why is this happening?

In the first months after conception, the level of progesterone rises sharply, which results in constant feelings of drowsiness, as well as frequent urination, which makes it difficult to fall asleep and disturbs night sleep.

In order to cope with this, it is necessary to reduce the amount of liquid consumed in the evenings. It is better to replenish the water balance in the morning. nine0003

Another factor that disturbs sleep can be nausea. Due to the soreness of the mammary glands during this period, it is also difficult for a woman to find a comfortable position for sleeping.
If you can't get enough sleep at night, you should definitely rest during the day. In the second trimester of pregnancy, the expectant mother usually feels better. And in recent months, the quality of sleep has been deteriorating. She falls asleep worse, wakes up more often at night.

Most often, sleep disorders are physiological: increased weight and a grown belly make it difficult to find a comfortable position; fetal movement; frequent nighttime urge to urinate; heartburn; leg cramps. Nervous tension, fear of upcoming changes, anxiety for the child, experience before childbirth are psychological reasons that most often deprive a woman of sleep. nine0003

How to deal with insomnia?

Practice good sleep hygiene - create optimal conditions for falling asleep, close the windows, choose a comfortable mattress, and also do not spend time in bed during which you are awake.
During the day, avoid overexertion, because fatigue does not always lead to sound sleep.
Try to discuss your fears with loved ones, a psychologist or a doctor.
During the day, perform simple physical exercises, depending on the duration of pregnancy and health, take a walk. nine0016
Avoid late meals.
Take a warm shower before bed.
Try to drink less in the evening. Before going to bed, it is recommended to drink a cup of warm milk, because it contains tryptophan, a mild natural sleeping pill.
Massage of the feet and collar zone will give you the opportunity to relax before going to bed. The bedroom should be cool.
Use special pillows for pregnant women, put them under the side, under the neck, clamp between the legs.

Under no circumstances should you take sleeping pills yourself. The decision to take sleeping pills can only be taken by your obstetrician-gynecologist! Taking potent sleeping pills, sedatives can adversely affect the formation of the fetal nervous system.

In many ways, the well-being and sleep of the expectant mother depends on her environment, warmth and support of others, care and patience. nine0003

May your pregnancy be calm and harmonious. If you still have additional ones, you can make an appointment by calling 044-355-3155, our specialist will help you understand your situation and correct it.

Is it possible to sleep on your stomach during pregnancy

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Many girls like to sleep on their stomachs, moreover, many of them can fall asleep only in this position. When planning a future pregnancy, many people have reasonable questions about whether it is possible for pregnant women to sleep in this position and for how long can this be done? Obstetrician-gynecologist EMC Olga Panfilova answers these and other questions.

nine0002 Can I sleep on my stomach in the first trimester?

Of course, for good health and mood, a calm and complete rest at night is very important. This is especially true for a woman who is expecting a baby, because it is she who often has problems with sleep, not least related to the positions that she usually takes in a dream. Including the posture on the stomach. However, in the early stages of pregnancy, you can safely continue to do this. The uterus is still so small and, moreover, so well protected by the bones of the pubis, that this position of the body is not capable of causing any harm to the developing baby. If the usual posture began to cause you discomfort, then most likely this is due to the so-called inflection of the uterus, which occurs due to the fact that the tissues of this organ soften, especially in the isthmus zone. Another cause of inconvenience may be the mammary glands, which begin to gradually increase in size, become painful. If you're having similar problems, it's time to find more comfortable sleeping positions, such as trying to fall asleep lying on your back. And even better already in the early stages to accustom yourself to sleep on your side. You will definitely appreciate the benefits of the newly acquired habit later, when your stomach has reached such a size that even the very thought of trying to sleep on it seems ridiculous. nine0003

Can I sleep on my stomach in the second trimester?

In the second trimester of pregnancy, the expectant mother can already boast of a voluminous belly, which means that the baby inside has grown up. And even though it is reliably protected by the fetal membranes, amniotic fluid, the muscles of the uterus and the press, laying on the stomach, you still put pressure on the baby. And just imagining that you are lying on your child, you are unlikely to be able to sleep peacefully. At this stage of pregnancy, you can still sleep on your back, but it is best to lie on your side, so you arrange your stomach as comfortably as possible. nine0003

Can I sleep on my stomach in the third trimester?

In the third trimester of pregnancy, sleeping on the back of the expectant mother is no longer recommended.