Pregnancy And Sleep. What To Expect When You’re Expecting

The anticipation of a new-born tends to focus attention and energy. This may be your first child. It may be your fourth. Regardless, the one thing we can always expect during pregnancy is an interrupted routine.

And the immediate interruption will be quality of sleep. Rather than trying to actively manage your pregnancy, the best and most practical approach is to navigate the experience. Let’s explore scenarios and strategies to afford yourself the best quality sleep through the rollercoaster of pregnancy*.

Erratic behaviour with bouts of fatigue can be quite common, particularly in the beginning and end stages of pregnancy. Physical and emotional changes are a phenomenon. They can also lead to varying degrees of discomfort and frustration as the three trimesters of pregnancy simply take their course.

Of course, hormonal fluctuations are entirely to be expected. But the impact on everyday routine cannot be as readily managed. Beyond diet and everyday activity, interrupted routines tend to weigh heavily on the quality of rest.

Broadly, there are both physical and psychological adjustments to be anticipated:

1.     Internal Reorganisation, and

2.     External Reorganisation.

For the pregnancy bearing mother, an adjusting self-identity induces reflection, anticipation and mental formation of developing a new object relationship as prenatal attachment progresses. Externally, factors such as partner, family and social support, as well as cultural customs in child-bearing can be constructive influences. They can also be quite challenging if dysfunctional, absent or perhaps even overbearing.

It’s not difficult to imagine how this can potentially play havoc with deep quality sleep.

No pregnancy is “textbook”. But typical experiences can, and should, be anticipated. With the reality of your body metamorphosing over 9 months, you are not likely to feel altogether in control. Except, to a degree, you can be.

During the first trimester, as the placenta grows, there may be a need to sleep for longer periods. Take those additional sleep and rest hours as you feel the need. Work your daily routine around an increased need for rest. The second trimester may see a levelling out of prolonged rest periods. The body resiliently adjusts and attunes. Use this time to regain balance and continuity of rest and daily activity. As pregnancy matures into the third trimester, however, the sheer physicality of approaching birth can make it quite challenging to achieve proper quality sleep.

As we know perfectly well from everyday life, when we maintain a healthy, quality sleep routine – whatever the day has thrown at us – things seem calmer and easier to manage every next day. Maybe not so much when there’s a tiny creature growing, kicking and turning inside. But this only makes the quality of sleep even more important.

The increase in calorie intake alone is going to be metabolically interrupting, if not frenzied. Sudden cravings can be an amusing cliché of pregnancy, but the concurrent tetchiness of sleep interruptions is likely less entertaining. As far and practically as possible, be mindful that snack attacks and mealtimes should ideally plan for your metabolism to be relatively calmer and rested at night time.

Accommodate your physical changes with practical support. Side sleeping is the go-to position in late pregnancy. Use pillows between your legs to alleviate any pressure along the spine. Bathroom visits will likely increase with tedious regularity. Have a dim light left on in the bedroom and bathroom to lessen sudden interruptions or midnight disorientation.

With your body not being entirely your own, you’ll want to take additional care to ensure that your core temperature is able to self-regulate. Whether it’s the height of summer, or the chilliest winter, maintain an appropriately comfortable sleeping environment.

Take a browse through www.dialabed.co.za or find your nearest Dial•a•Bed store and you’ll be swiftly guided to your perfect mattress. Customers are like family. You’ll always come first. #SleepForLife.

TAKE CARE: Lifestyle recommendations are not medical advice. Always consult your healthcare professional should you be experiencing prolonged sleep difficulties or related health issues. *Being Pregnant Is Hard Work – Even Metabolically, Study Shows (Madeleine Holcombe, CNN, May 28 2024).