Your circadian rhythm continues to fluctuate, resulting in you falling asleep and waking earlier than normal. Many women report vivid and unsettling dreams during their second trimester, causing them to wake frequently, with some feeling increased stress. Increased weight gain and loose ligaments can trigger lower back pain. You may also notice your feet begin to swell. Leg cramps and the risk of RLS increase during the second trimester. This helps balance your circadian rhythm. Try going to sleep around the same time each night and waking at the same time in the morning. Physical activity can help you maintain a healthy weight and feel tired enough to sleep at night. Getting physical activity is important and recommended throughout your pregnancy unless your doctor restricts exercise. Sleep hygiene involves performing behaviors both during the day and at night that promote good sleep. A comfortable mattress and lightweight sheets can also increase airflow and help you find a more comfortable sleep position. Adding a white noise sound machine or using earplugs can help reduce external noises and disturbances. Instead, opt for a small night light to guide your way. When you do get up to use the bathroom or stretch your legs, avoid putting on bright lights. Room darkening shades and eye covers keep unwanted light out. Feeling warmer than usual is common during the first few months of your pregnancy so keeping a cool, dark room can help. Create a Comfortable Sleep Environmentįinding comfort during your first trimester can be difficult but creating a welcoming and accommodating sleep environment can help. Dry toast or crackers can help reduce nausea as well. These can increase gastrointestinal issues including nausea and heartburn. Pregnant women should also avoid caffeine and heavy, large, or fattening meals before bed. Try to drink plenty of water during the day but stop several hours before bed to prevent frequent urination during the night. Hydration and a balanced diet are important for maintaining overall health and well-being but these are especially important during the first trimester of your pregnancy. As tempting as taking sleep aids and other medications are, the first trimester is a delicate stage and this should be avoided. By supplementing a healthy diet with proper vitamins and supplements, you can reduce your risk of developing RLS during the first trimester. While the cause of RLS is unknown, some studies believe a lack of vitamins could be to blame. In addition to providing the fetus with nutrients, prenatal vitamins can help prevent RLS (restless leg syndrome). It’s a well-known fact that the vitamins and supplements you take during pregnancy are crucial for the health and development of your unborn child. With that being said, achieving quality sleep during the first trimester is most important, so if side-sleeping isn’t comfortable, it’s okay (at this time) to sleep in whatever position you like. By adopting side-sleeping during the first trimester, your body will more easily adjust as your pregnancy progresses. When you sleep on your back, the additional weight on your internal organs and veins can reduce circulation. Side sleeping promotes increased circulation by reducing pressure on the uterus. Research shows that sleeping on your left side is best for both expecting mothers and the fetus. During the early stages of pregnancy, other factors are to blame. During later trimesters, this is because of the increasing size of their belly. ![]() Some women may even develop sleep apnea during pregnancy, although this is most common toward the end of your pregnancy.ĭiscomfort is one of the main reasons pregnant women struggle to get sufficient sleep. Other physical changes during these three months include tender breasts, increased urination, headaches, bloating, and constipation - all of which can interfere with sleep. Others experience morning sickness at night, causing them to wake frequently and preventing them from getting a quality night’s sleep. Even though the name suggests nausea only hits in the morning, many women experience stomach upset all day long, draining their energy levels. ![]() Morning sickness is another unpleasant side effect that plagues 70% of pregnant women during the first trimester. Nearly 1 in every 10 women suffer from clinical insomnia during their first-trimester, with nearly all women reporting at least minor changes in their sleep patterns. Achieving quality sleep in these first few weeks of pregnancy can be especially frustrating for women who are tired during the day but still find it difficult to fall and stay asleep at night. The rise of this hormone causes extreme fatigue, warmth (hot flashes), and a shift in your circadian rhythm. Sleep (or lack thereof) is influenced mostly by a change in hormones - most notably, progesterone.
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