Getting adequate sleep is essential during pregnancy. Pregnant women have increased sleep needs, but often have trouble getting sufficient and good quality sleep. Lack of sleep during pregnancy has been linked to numerous complications. This article provides guidelines on how many hours pregnant women should aim to sleep each night.
Quick Answer
Most healthcare providers recommend that pregnant women get at least 8 to 9 hours of high-quality sleep per night. Some women, especially those in the first and third trimesters, may need 10 or more hours of sleep. The key is listening to your body and getting enough rest to feel refreshed.
How Sleep Needs Change During Pregnancy
A variety of physical and hormonal changes during pregnancy increase a woman’s need for sleep. Here’s an overview of how sleep needs evolve over the course of pregnancy:
First Trimester
Extreme fatigue and increased need for sleep are hallmark symptoms of the first trimester. This is due to rising progesterone levels, which have tranquilizing effects. Nausea and frequent urination can also disturb sleep. Most women need at least 9-10 hours of sleep per night in the first trimester.
Second Trimester
Most women experience relief from fatigue and nausea during the second trimester. Sleep needs tend to dip closer to the normal 7-8 hour range. However, the baby is growing rapidly during this stage, which increases caloric needs. It’s important to avoid skimping on sleep.
Third Trimester
Sleep needs ramp back up during the third trimester as the mother’s body works hard to support the baby’s growth and prepare for birth. Physical discomforts like back pain, leg cramps, heartburn, and frequent urination can also impair sleep quality and duration. Most women need 8-9 hours, if not more, during this final stretch.
Changes to Sleep Architecture During Pregnancy
Not only do sleep needs change during pregnancy, but sleep architecture and patterns are also altered. Here are some of the ways pregnancy affects sleep cycles and stages:
More Time Awake
Pregnant women spend more time awake during the night. This is partially due to frequent urination and difficulty finding a comfortable sleep position as the belly grows.
Less Slow Wave Sleep
Slow wave sleep is the most restorative stage of sleep. Studies show pregnant women spend less time in slow wave sleep and more time in lighter stages of sleep. This helps explain why sleep quality is lower.
More Time Spent Sleeping on the Left Side
Sleeping on the left side is recommended during pregnancy to improve blood flow. Women tend to spend more time snoozing on their left side as pregnancy progresses.
Increased Restless Leg Syndrome
Up to one third of pregnant women experience restless leg syndrome, which involves uncomfortable sensations in the legs that disrupt sleep. The cause is unknown but may relate to anemia or iron deficiency.
Increased Snoring
Congestion and increased abdominal girth promote snoring during pregnancy. Unfortunately, frequent snoring can impair sleep quality.
How Lack of Sleep Impacts Pregnant Women
Skimping on sleep during pregnancy can have major consequences. Here are some of the effects noted in research studies:
Increased Risk of Gestational Diabetes
Sleeping less than 4 hours per night in early pregnancy doubles the risk of developing gestational diabetes.
Higher Rates of C-Sections
Getting less than 6 hours of sleep per night is linked to a nearly threefold higher risk of requiring a C-section compared to sleeping 8 hours or more.
Increased Risk of Pre-Eclampsia
Chronic sleep deprivation is associated with up to a threefold increase in the risk of high blood pressure disorders like preeclampsia.
Higher Rates of Depression
Sleep problems during pregnancy predict postpartum depression. As many as 61% of new mothers with sleep issues develop postpartum depression.
Excessive Weight Gain
Ongoing lack of sleep interferes with hormones that regulate appetite. Short sleep is linked to excessive pregnancy weight gain above medical guidelines.
Preterm Delivery
Sleeping less than 6 hours per night has consistently been associated with an increased likelihood of preterm birth.
Lower Birth Weight Babies
Research shows that every extra hour of nightly sleep a mother gets correlates with a gain of 11 grams in birth weight.
Tips to Improve Sleep Duration and Quality During Pregnancy
The negative effects of poor sleep underscore why it’s so important for expectant mothers to make sleep a top priority. Here are some evidence-based tips to get better rest:
Take Brief Naps
Limiting naps to 30 minutes or less during the daytime can help boost energy levels without interfering with nighttime sleep.
Sleep on Your Side
Sleeping on your side, preferably the left side, improves blood flow and comfort. Using pregnancy pillows between the legs and under the belly can help maintain this position.
Keep Cool
Overheating commonly disturbs sleep during pregnancy. Set the bedroom temperature at 65-72°F, use lightweight bedding, and wear breathable pajamas.
Limit Fluids Before Bed
Reduce bathroom trips by avoiding large fluid intakes within 2 hours of bedtime. Cut back on caffeinated and alcoholic drinks which act as diuretics.
Take a Warm Bath
Warm baths before bed can help relax tense muscles, reduce swelling, and prepare the body for sleep.
Get Comfortable
Use extra pillows between the legs, under the belly, or behind the back to take pressure off and get as comfortable as possible.
Try Relaxation Techniques
Deep breathing, progressive muscle relaxation, meditation, and visualization can relieve stress and induce drowsiness before bed.
Combat Restless Legs
Gently stretch and massage legs before bedtime. Hot or cold packs and menthol creams may also provide relief from restless leg sensations.
Set a Bedtime Routine
Following the same sequence of unwinding activities like reading or listening to soothing music each night signals the brain to release melatonin and prep for sleep.
Screen-Free Zone
Refrain from stimulating activities like watching TV, tablet reading, or phone use in the hour before bedtime and after getting into bed.
See Your Doctor
If sleep problems persist despite lifestyle adjustments, speak to your healthcare provider about safe medical options to treat issues like insomnia, restless legs, or sleep apnea.
How Partners Can Help
Partners and other family members play an important role in supporting healthy sleep habits during pregnancy:
- Help create a quiet, relaxing pre-bedtime environment.
- Give massages or use warm packs to ease muscle aches.
- Suggest different sleeping positions to relieve discomfort.
- Allow pregnant women to nap during the day.
- Take over chores so expectant mothers have more time to rest.
- Keep pets off the bed if they disrupt sleep.
Setting Realistic Expectations
While most healthcare providers suggest pregnant women get at least 8-9 hours of sleep each night, it’s important to be realistic. Sleeping a full 8 hours without interruption is unlikely. Waking up 3-4 times per night to urinate, get comfortable, or eat a snack is common and normal in pregnancy.
Aim to get sufficient sleep in 2-3 hour blocks, even if you can’t sleep a full 8 hour stretch. Nap during the day as needed. Listen to your body’s cues. Focus on maximizing both sleep quantity and quality.
When to Seek Medical Advice
Occasional night waking is expected during pregnancy, but speak to your doctor if:
- You routinely get fewer than 4 hours of sleep per 24 hour period
- You snore loudly or gasp/choke while sleeping
- You never feel rested regardless of sleep duration
- You fall asleep unwillingly during the day
- Restless legs prevent sleep most nights
- You nod off while driving or performing daily tasks
Symptoms like these could indicate a sleep disorder or other medical issue requiring prompt evaluation and treatment.
Key Takeaways
- Pregnant women need at least 8-9 hours of quality sleep per night to avoid complications.
- Extreme fatigue in the first trimester and third trimester increases the need for extra sleep.
- Changes to sleep architecture and patterns during pregnancy can impair sleep quality.
- Consistent lack of sufficient sleep raises the risk of many issues for the expecting mother and baby.
- Partners can help pregnant women prioritize and improve the quantity and quality of sleep.
- While 8 straight hours of uninterrupted sleep may be unrealistic, aim to get as much high-quality rest as possible.
Conclusion
Getting adequate sleep is a key part of a healthy pregnancy. Most healthcare providers recommend pregnant women strive for a minimum of 8 to 9 hours of quality nightly sleep to prevent complications. However, sleeping straight through for 8 hours is unlikely for many expectant mothers. The frequency of night waking and bathroom trips tends to increase as pregnancy progresses.
Rather than setting a rigid sleep duration goal, pregnant women should listen to their bodies and focus on maximizing both total sleep time and quality. Napping during the day can help offset lost nighttime sleep. Partners can provide support by creating an environment conducive to rest. Speak to your doctor if you regularly get fewer than 4 hours of sleep in a 24-hour period or if symptoms like snoring or leg restlessness routinely disrupt your slumber. The key is retaining enough energy to keep both you and your growing baby healthy.
