Pregnancy is an exciting time, but it also comes with many changes in a woman’s body that can disrupt normal sleep patterns. Many pregnant women find that they need more sleep than usual but struggle to get the rest they require. So how many hours of sleep should a pregnant woman get each night?
How Much Sleep Do Pregnant Women Need?
The National Sleep Foundation recommends that pregnant women get at least 7 to 9 hours of sleep per night. This is more than the 7 or more hours recommended for healthy adults. The reasons pregnant women need extra sleep include:
- Increased progesterone levels which can make pregnant women feel drowsy
- Frequent nighttime trips to the bathroom as the pregnancy progresses
- Discomfort from the growing belly, back aches, leg cramps, and other common pregnancy side effects
- Increased stress and anxiety about labor, delivery, and becoming a parent
Getting sufficient sleep is especially important in the first trimester when pregnant women tend to feel exhausted as their body adjusts to the pregnancy. The third trimester can also disrupt sleep as getting comfortable at night becomes more difficult.
Changes to Sleep Patterns During Pregnancy
Many pregnant women notice changes in their sleep cycle and quality of sleep. Some of the most common include:
- Increased Need to Sleep During the Day – Feeling overwhelmingly tired is common in the first and third trimesters as the body requires more rest. Naps during the day help make up needed sleep time.
- Falling Asleep and Waking Up More Easily – Hormone shifts and discomfort from the growing belly, back pain, etc can result in waking frequently at night and having a hard time falling back asleep.
- Weird Dreams – Vivid, strange dreams are common during pregnancy as hormone changes affect sleep cycles and brain activity.
- Snoring – Congestion and increased blood volume can lead to snoring during pregnancy, even if the woman did not snore before.
- Leg Cramps – Some women experience leg cramps at night during pregnancy which disrupt sleep.
- Increased Urination – Frequent trips to the bathroom at night occur in most pregnancies as the fetus grows and presses on the bladder.
These physical effects of pregnancy can make it harder to fall and stay asleep at night. Paying attention to sleep hygiene and getting enough daytime rest can help compensate for the disruptions.
The Importance of Sleep in Pregnancy
Getting adequate, quality sleep during pregnancy is extremely important for both maternal and fetal health. Sleep allows the body to repair itself and recharge for the demands of pregnancy and labor. Benefits of sufficient sleep include:
- Increased energy and ability to handle discomforts of pregnancy
- Strengthened immune system function
- Better mood and reduced stress, anxiety, and depression
- Lower risk of developing pregnancy complications like gestational diabetes or preeclampsia
- Healthy weight gain
- Improved concentration, memory, and productivity
Sleep also directly impacts the developing baby. According to the American College of Obstetricians and Gynecologists, chronic sleep deprivation can lead to:
- Higher chance of preterm birth
- Low birth weight
- Slower fetal brain development
Getting sleep during pregnancy allows adequate rest for labor and delivery recovery as well. Postpartum fatigue and mood disorders can result from accumulated pregnancy sleep debt.
Tips for Getting More Sleep While Pregnant
Here are some tips that can help pregnant women meet the recommended 7-9 hours of sleep each night:
Improve Sleep Hygiene
- Go to bed and wake up at the same time each day to set circadian rhythms
- Make the bedroom quiet, cool, and dark
- Avoid screens and stimulating activity before bed
- Take a warm bath or read before bed to wind down
- Invest in a comfortable pregnancy pillow for support
Nap Strategically
- Take short naps in the afternoon if very tired
- Limit naps to no more than 30 minutes
- Don’t nap too close to bedtime
Manage Discomfort
- Drink plenty of fluids throughout the day to reduce nighttime bathroom trips
- Do prenatal stretching and Kegel exercises to ease aches and pains
- Ask a doctor about relief options for leg cramps, heartburn, and congestion
Practice Relaxation Techniques
- Try prenatal yoga and meditation before bed
- Get a massage to help relax muscles
- Listen to soothing music or nature sounds
- Drink chamomile tea or warm milk before bedtime
Prioritize Rest
- Say no to optional activities and social events when very tired
- Let household chores slide or ask others for help
- Go to bed early when possible
Communicate with Your Partner
- Explain your need for rest and decluttering priorities
- Split nighttime infant care responsibilities evenly after birth
- Agree on compromises like wearing earplugs if your partner stays up later
Signs You Aren’t Getting Enough Sleep While Pregnant
If you regularly feel exhausted during the day, have difficulties with memory and completing tasks, or experience extreme mood changes, you may not be getting the recommended hours of rest. Other signs of sleep deprivation include:
- Consistently getting less than 7 hours of sleep each night
- Difficulty staying awake during routine daily activities
- Falling asleep within 5 minutes or less of going to bed at night
- Depending on caffeine to get through the day
- Increased irritability, anxiety, or depression
- Ongoing muscle aches and headaches
- Higher resting heart rate
- Compromised immune system with frequent illnesses
- Increased clumsiness and difficulty concentrating
- Constant eye fatigue and dark under eye circles
Pay attention to these signs of sleep deprivation as chronic exhaustion takes a toll on both your health and your baby’s development. Seek medical advice if lack of rest interferes with your daily well-being and functioning.
When to Seek Medical Help for Pregnancy Sleep Issues
Occasional nights of poor sleep during pregnancy are normal, but chronic insomnia or other conditions severely disrupting sleep require medical attention. See your doctor or obstetrician if:
- You snore loudly or experience breathing pauses at night
- You have tingling hands, jaw, or arms at night
- Leg cramps routinely wake you up
- You have extreme nighttime heartburn multiple times per week
- You consistently sleep less than 6 hours per night
- Excessive daytime sleepiness interferes with work performance or daily tasks
- You experience restless legs preventing sleep
These may be signs of sleep conditions like sleep apnea, GERD, restless leg syndrome or insomnia that can worsen during pregnancy. Treating them improves sleep critical for you and the baby.
Sleep Positions for a Pregnant Woman
Many pregnant women need to adjust their normal sleeping position as the belly grows. The best sleeping positions during pregnancy include:
Sleeping on The Side
Sleeping on the left side is the position recommended by most doctors. It improves circulation to the heart and uterus without placing pressure on the liver, like right side sleeping can.
Propped Up Side Sleeping
Using pillows under the belly and between the legs can take pressure off the back and hips for side sleeping comfort during pregnancy.
Elevated Legs
Placing a pillow under the knees while sleeping on the side can minimize swelling in the legs and improve blood flow.
Reclined
Using pillows or a pregnancy body pillow to recline slightly while on the side takes pressure off the lower back to make this position more comfortable as the belly grows.
Sleep Positions to Avoid When Pregnant
Some normal sleep positions can be dangerous during pregnancy and should be avoided. These include:
Sleeping on The Back
Back sleeping puts pressure on the intestines and restricts oxygen flow to the baby. Many women feel dizzy or nauseated if they wake up on their backs during pregnancy.
Sleeping Flat on The Belly
Sleeping on the stomach eventually becomes impossible during pregnancy as the belly grows. It can also feel uncomfortable and restrict breathing.
Twisting The Torso
Though side sleeping is recommended, women should be careful not to twist the torso or lean forward too far which can also limit blood flow.
Sleeping Hours Recommendations By Trimester
The number of sleeping hours needed can vary by trimester for pregnant women. Here are some guidelines:
1st Trimester
- At least 8 hours per night plus naps
- Causes: Hormone changes, nausea, and fatigue adapting to pregnancy
2nd Trimester
- 7-8 hours per night
- Causes: Increased energy but still growing and body adjusting
3rd Trimester
- 8-9 hours per night with afternoon naps
- Causes: Discomfort, frequent urination, anxiety about labor
Remember, these are just guidelines and each woman’s needs differ. Pay attention to how much sleep allows you to function best at each stage.
How Sleep Changes After the Baby Arrives
While getting your sleep needs met is critical during pregnancy, most new mothers will experience a period of sleep deprivation after the baby is born. Adjusting to erratic infant sleep cycles makes getting enough hours of rest a challenge. New moms need support from partners and others during the postpartum period to catch up on rest when possible. Be sure to communicate needs clearly to those who wish to help with the baby while you recover and adjust.
In Summary
The recommended hours of sleep for pregnant women is 7-9 hours per night, though requirements may vary by trimester. While you will experience many changes to your sleep patterns during pregnancy, getting adequate rest is essential for your well-being and fetal development. Seek medical help if you regularly experience disruptions preventing sufficient sleep. Try to nap, improve sleep hygiene, and ask for help to make sure your sleep needs are met during this important time.
