Pregnant and always sleepy
Tiredness and sleep problems - NHS
Is it normal to feel tired in pregnancy?
It's common to feel tired, or even exhausted, during pregnancy, especially in the first 12 weeks.
Hormonal changes at this time can make you feel tired, nauseous and emotional. The only answer is to rest as much as possible.
Make time to sit with your feet up during the day, and accept any offers of help from colleagues and family.
Being tired and run-down can make you feel low. Try to look after your physical health – make sure you eat a healthy diet, and get plenty of rest and sleep.
Later in pregnancy, you may feel tired because of the extra weight you're carrying. Make sure you get plenty of rest.
As your bump gets bigger, it can be difficult to get a good night's sleep. You might find that lying down is uncomfortable or that you need to use the loo a lot.
Feeling tired will not harm you or your baby, but it can make life feel more difficult, especially in the early days before you've told people about your pregnancy.
Strange dreams during pregnancy
You may have strange dreams or nightmares about the baby, and about labour and birth. This is normal.
Talking about them with your partner or midwife can help. Remember, just because you dream something, it does not mean it's going to happen. Relaxation and breathing techniques may be helpful in reducing any anxiety you might be feeling.
Bump-friendly sleep positions
The safest position to go to sleep is on your side, either left or right. Research suggests that, after 28 weeks, falling asleep on your back can double the risk of stillbirth. This may be to do with the flow of blood and oxygen to the baby.
Do not worry if you wake up on your back – the research looked at the position pregnant people fell asleep in, as this is the position we keep for longest. If you wake up on your back, you can just turn over and go to sleep again on your side.
You can try supporting your bump with pillows and putting a pillow between your knees.
The baby charity Tommy's has a video about safer sleeping in pregnancy.
Insomnia remedies in pregnancy
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.
If lack of sleep is bothering you, talk to your partner, a friend, doctor or midwife.
Read about preventing insomnia, including daytime habits, such as exercising, and bedtime habits, such as avoiding caffeine.
Medical reasons for insomnia in pregnancy
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.
Read about mental health in pregnancy.
Healthtalk.org has videos and written articles of people talking about their symptoms and feelings in the early weeks of pregnancy, including tiredness.
Video: how can I sleep comfortably with my bump?
In this video, a midwife explains the various ways pregnant mothers can get more comfortable at night.
Media last reviewed: 25 January 2020
Media review due: 25 January 2023
Is Excessive Sleeping During Pregnancy a Problem?
Are you pregnant and exhausted? Growing a human is hard work, so it’s not surprising if you feel a little extra tired during your pregnancy! However, if you feel the need to sleep all the time, you may start to worry.
You know your doctor mentioned getting enough rest, but how much is that? Are you getting too much? Chances are you have some questions regarding the right amount of sleep during pregnancy.
Should you be concerned about excessive sleeping during pregnancy? (Is there even such a thing as too much sleep during pregnancy?) What should you do if you’re not feeling well rested? Don’t worry, keep reading and we’ll help you navigate your sleep-related pregnancy questions!
What constitutes excessive is somewhat objective, and it also depends on your typical sleep needs and habits.
According to the National Sleep Foundation, the amount of sleep necessary for good health varies by age. Between 7 and 9 hours of sleep each day is recommended at the age most women find themselves pregnant. (Genetics and quality of sleep can affect these numbers, but this is a good general guideline for how much shut-eye is needed.)
If you find yourself routinely sleeping upwards of 9 to 10 hours straight and you’re getting good quality sleep, that might be a sign that you’re getting excessive sleep.
However, if you’re up several times during the night or have disturbed sleep patterns, you may need to spend more time in bed resting than normal.
Why does sleep matter so much?
Science has shown that sleep is necessary for all kinds of vital bodily functions, as well as restoring energy and allowing the brain to process new information it has taken in while awake.
Without sufficient sleep, it’s impossible to think clearly, react quickly, focus, and control emotions. A chronic lack of sleep can even lead to serious health problems.
What makes you feel so sleepy during pregnancy?
It’s common to feel more fatigued than usual during the first and third trimesters of your pregnancy.
In the first trimester, your blood volume and progesterone levels increase. This can leave you feeling pretty sleepy. By the third trimester, carrying around the extra baby weight and emotional anxiety of impending labor can have you longing to spend some extra time in bed.
In addition to these hormonal and physiological changes, you may not be getting great quality sleep. Pregnancy-related discomforts, as well as increased stress and anxiety levels, can also result in restless nights. This can leave you feeling more tired during the day or craving naps.
One study has argued that there may be risks to excessive sleep in your third trimester. In the study, women who slept for more than 9 continuous hours without disturbance and routinely had non-restless sleep in the last month of their pregnancy had a greater instance of stillbirth.
Before you start setting alarms to wake you every few hours, it’s important to note that this study has been contested by scientists who feel that the longer, non-restless nights were the result of decreased fetal movement and not the cause of the stillbirths.
While you may not want to oversleep, it can be worth it to spend at least 8 hours in bed, as there are some potential benefits to getting sufficient sleep during the late stages of your pregnancy.
One older study found that women who slept less than 6 hours at night toward the end of their pregnancy had longer labors and were 4.5 times more likely to have cesarean deliveries. Furthermore, they found that women with severely disrupted sleep had longer labors and were 5.2 times more likely to have cesarean deliveries.
Also, animal research suggests that insufficient sleep during pregnancy may have long-term effects on offspring. So, if you’re waking up several times in the middle of the night, you might want to budget some extra evening or morning time in bed!
In addition to getting enough sleep, it’s important to think about the quality of sleep you’re getting. Research has indicated that the sleep-disordered breathing that can develop during pregnancy may be related to an increased risk of preeclampsia.
Finally, snoring, which is more common in pregnant women than non-pregnant women, has been linked to preeclampsia and gestational diabetes.
There are many reasons why your sleep may look different during pregnancy.
Some potential causes include:
- Hormonal changes: During the first trimester, your blood pressure and blood sugar levels decrease, potentially leading to feelings of fatigue. Increasing progesterone levels during this period can also lead you to want more sleep.
- Restless leg syndrome: Many pregnant women experience some unpleasant nights due to a need to move their legs. It might be triggered by rising estrogen levels or a lack of folic acid and iron.
- Gastroesophageal reflux disease (GERD): A muscular ring at the bottom of your esophagus opens to let food into your stomach. In women with GERD, this ring will stay loose and allow food and liquid back up into the throat. Pregnancy can lead to GERD, as the extra pressure on the stomach area can hinder the ring’s proper closure.
- Insomnia: Especially in the first and third trimesters, you may find yourself spending lots of time in bed, but not getting good sleep.
One reason for insomnia is pregnancy-related aches and pains. Heightened levels of stress and anxiety around giving birth and caring for a child can also lead you to be up long past your normal bedtime. - Sleep apnea: Talk to your doctor right away if your breathing is restricted while sleeping. One review found that some women develop sleep apnea during pregnancy, potentially due to hormonal and physiological changes. While it may resolve after pregnancy, it can be linked to a variety of other health concerns, so it’s important to get this checked out!
- Frequent urination: By the third trimester, you may find yourself waking up several times a night to use the bathroom. Well, you can thank your growing baby for putting extra pressure on your bladder. You can try to limit your fluid intake right before bedtime to help with this, but remember that you don’t want to become dehydrated!
If you’re struggling to get good quality sleep during your pregnancy, don’t give up hope! There are plenty of things you can try to improve your sleep.
- Consider using a pregnancy pillow. If you’re normally a back sleeper or just simply unable to get into a position that feels right, a pregnancy pillow can help you feel supported and comfortable while you sleep.
- Address underlying problems. Are you feeling stressed or anxious about giving birth? Is there something else on your mind keeping you awake? Addressing any issues that are keeping your mind racing can help you get a better night’s sleep!
- Exercise daily. One of the potential benefits of exercise is improved sleep. Plus, regular exercise can give you more energy to complete your daytime activities and help your body stay strong for the work ahead birthing your baby!
- Get a massage. Touch can be very soothing and beneficial to sleep! It can also relieve some of the aches and pains associated with pregnancy and improve your mood.
- Establish good sleep habits. Sleep routines (going to sleep at established times after predictable patterns of behavior) can help set the mood for a night of good quality sleep.
- Create the ideal sleeping space. You may want to consider keeping electronics outside of the bedroom, investing in a new mattress, making sure that you have an uncluttered room, or even adjusting the thermostat to the perfect temperature before you fall asleep.
If you find that you’re not getting good quality sleep at night or feel overtired during the day, it’s OK to grab a nap when you can. Just try to make sure that it’s not too long and doesn’t throw off your nighttime sleep routine!
If you’re feeling fatigued during your pregnancy, you’re not alone! Feeling exhausted is a common pregnancy symptom, particularly at the beginning and end of your pregnancy.
However, if you always feel like you’re getting poor sleep or are finding yourself needing to sleep at all hours of the day, it may be time to speak with your doctor. They can make sure that no underlying medical conditions are causing this!
Insomnia and drowsiness during pregnancy
Healthy sleep is necessary for all people without exception.
But it plays a special role for pregnant women. A woman carrying a child may want to sleep more often, because energy is spent not only on the expectant mother, but also on the growing baby. The duration of sleep for girls in position should be from 8 to 10 hours.
- In a woman in the early stages, the hormonal background is rapidly changing. The hormone progesterone, which is actively produced during this period, helps to maintain pregnancy. However, the same hormone can cause sleep disturbances in a girl, a feeling of fatigue and lethargy throughout the day.
- Stress, typical of many women expecting a baby, also leads to sleep problems. Often, the fair sex has nightmares, tormented by disturbing thoughts, which causes insomnia.
- Painful discomfort in the mammary glands, in which changes occur, can also interfere with a good night's rest. A woman has been looking for a comfortable sleeping position for a long time in order to avoid discomfort, which often unnerves the expectant mother.
- As the uterus grows and enlarges, it can press on the bladder. Consequently, a woman is more likely to experience the urge to urinate, which is why she has to wake up.
- During the second trimester, the uterus becomes even larger. She props up the diaphragm, so the girl may have the feeling that she does not have enough air.
- Pregnant women sometimes complain of night cramps that occur due to a lack of magnesium.
- In the second trimester, the child begins to be active and move, which brings a lot of joy to a woman. However, at night, this can interfere with sleep and cause insomnia.
- In the later stages, a heavy fetus can crush a large vessel located between the uterus and the spine during sleep. Because of this, sleeping on your back is not possible. In the third trimester, it is best for a woman to sleep on her side to avoid discomfort, headaches, and heart palpitations.
If a woman who is carrying a child restricts herself in her sleep and sleeps less than the prescribed 8 hours, then with one hundred percent probability this will entail a number of negative consequences - a decrease in physical and mental activity, lethargy, irritability, weakening of the immune system.
All this can seriously harm the baby and cause pathologies during its development.
It is therefore recommended to consult a doctor if the pregnant woman has one or more sleep problems. The specialist will give recommendations and help to cope with insomnia or, conversely, with drowsiness.
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Do you feel like sleeping all the time during pregnancy? 13 Ways to Cope
Headings : Pregnancy, Main Tags : first trimester, fatigue
Fatigue, weakness, drowsiness - this is what almost every woman faces at some point in her pregnancy. Most often this occurs during the first trimester, and sometimes returns towards the end of pregnancy. You will be surprised how much such fatigue can affect your life. This is not just ordinary fatigue, and you may find yourself sleeping at the most unexpected moments. Have you bought tickets for the premiere of a promising performance? Before leaving, I overcame a dream. Important meeting at work? You can fall asleep even during the lunch break before it. Want to have amazing, pregnancy hormone-boosted sex with your husband? They wanted to, but a minute later they were in the arms of Morpheus.
To make sure you miss fewer important events, try these tips to deal with the weakness that makes you fall asleep at every possible moment.
Advice #1: Sleep whenever possible
Short naps during the day will be your friend, as will rising late and going to bed early. You are growing a whole new person inside, give yourself a break and increase the amount of time you spend sleeping. A growing baby takes all your energy, so give yourself a chance to recover. Even a short 20 minutes of sleep during the day can revitalize you for the rest of the day.Tip #2: Find some time to rest
You don't need to sleep to re-energize, even just resting can refresh you. At the end of pregnancy, a baby jumping on your bladder, combined with a large belly and an inability to find a comfortable position, can keep you awake. Instead of getting up and going to wash the stove, try to just relax. Soak in the bath, read a book, listen to soothing music, or meditate—do things that help you feel calm and relaxed.
Tip #3: Listen to your body
From the moment your pregnancy test came back positive, you must have felt that your body is amazing. And it is also very wise, so you should listen to its tips. If you feel weak, rest. Pregnancy takes a lot of energy, so you need to take better care of yourself than before.Tip #4: Drink Enough Fluid
People are often surprised to discover how much they are affected by enough or not enough fluids. During pregnancy, you should drink about eight glasses of water a day. Dehydration feels like a lack of energy and focus, so try increasing your water intake and see if you feel better. If you don't like the taste of water, you can add a slice of lemon or cucumber.Tip #5: Eat Well
Your baby will take everything it needs to grow from your body - so you'll have to make sure you get all the nutrients you need to function well - from a healthy, balanced diet rich in fresh vegetables, protein, and healthy fats (especially omega 3s).
, 6 and 9) - such as almonds, salmon or avocado, coconut oil and chia seeds. Nuts and seeds are a great snack during the day and can give you extra energy. Legumes, whole grains, berries and green leafy vegetables. What you don't eat is just as important as what you eat. If you often eat sweets, processed foods, or junk food, this can affect your level of fatigue. These foods are often high in sugar, and you will have to suffer a sharp drop in blood sugar after two hours. Such food is harder to digest, which means that your energy will be wasted on assimilating this food. Try eliminating, or at least reducing, these foods for a couple of weeks and see if you notice an increase in your energy levels. Tip #6: Eat little and often
Many people only eat three meals a day, but you need to eat 5-6 times and less. Smaller, more frequent meals can help keep blood sugar levels more even, preventing energy drops. Try incorporating healthy snacks into your daily routine so you can eat more often.
Tip #7: Get regular exercise
When you suffer from weakness, exercise is the last thing you want to do. But it is likely that this will help to cope with weakness and increase energy levels. The more you move, the more your cells move - wake them up and you will feel energized. Even a 20-minute walk can give you the energy boost you need. It may seem like a huge effort, but think about it - you just have to go out and walk for 10 minutes and then come back home! Start small, and gradually increase the load until you have been exercising for half an hour every day. Yoga, Pilates, swimming and walking are popular activities for pregnant women, but you can also find something else to your taste - dancing or even special exercises with equipment. It's best to schedule your classes at times during the day when you have a lot of energy.Tip #8: Talk to your boss
If your boss knows you're pregnant, you may be able to arrange flexible hours. For example, arriving late and leaving late if that allows you to get more sleep.
Or schedule meetings or important meetings with clients for your peak performance. Think about how you can organize your workflow in the most efficient way and try to offer this to your bosses, they are often ready to meet you. Tip #9: Be realistic
If you try to live the way you did before pregnancy, this can contribute to a constant feeling of tiredness. Just because you used to stay up late with your girlfriends in the middle of the work week doesn't mean you need it now. Replace evening meetings with joint dinners, calls or weekend meetings and give yourself the opportunity to go to bed early. Don't take on additional commitments at work and shorten your schedule where possible, give yourself a couple of weeks to recover before moving on to something new. Most often, the energy returns in the second trimester, and you will be able to catch up.Tip #10: Accept all offers of help
It's time to ask for help. Reach out to friends and family who might be involved in your life.
If you already have a child, ask someone you trust to take him to the playground for a couple of hours while you sleep. Ask your husband to take on more chores around the house so you can save energy to raise his child. Tip #11: Organize your to-do list
Sometimes, despite being tired, you will find yourself lying awake in bed at night, thinking about everything that is not yet done. Make a list and organize your to-dos to be more manageable—you don't have to redecorate your nursery in week eight, there's still plenty of time for that sort of thing. Focus on what needs to be done right now and make a schedule so you know when you need to get it done. Organizing your worries will give you a sense of control and allow you to sleep better at night.Tip #12: Make your bed beautiful
Your bed should be an oasis of calm, a haven of sleep that calls you to it. All distractions - phones, computers, TV, it is better to remove. The bed should be comfortable, clean, and there should be a lot of different pillows on it - during pregnancy, without them, it can be uncomfortable.
