Ways your sleep might change during pregnancy

Pregnancy ramps up your need for sleep–your body is in overdrive, working hard to nurture and grow your baby. And at the same time, it can be tough to get the sleep you need, thanks to a number of factors, from hormonal fluctuations to your changing shape. But it’s important to get as much sleep as you can–research shows that women who get less than six hours per night, particularly later in pregnancy, may be more likely to have longer, more difficult labors.

“Adequate sleep helps with energy levels and reduces stress, both of which are good for a healthy pregnancy,” says Lindsay Appel, M.D., board-certified OB-GYN at the Family Childbirth & Children’s Center at Mercy Medical Center in Baltimore.

Here are some common sleep disruptors you may face during pregnancy:

Hormonal shifts. Early in pregnancy, you experience a surge in the hormone progesterone, which makes you sleepy–and that’s why you may feel the urge to take naps during your first trimester. That said, progesterone also interferes with sleep quality, so while you may find yourself nodding off earlier, you also may wake up a lot more.

Gastroesophageal reflux (or heartburn). Even early in pregnancy, many women experience a relaxing in the lower esophageal sphincter, which normally keeps food in the stomach from backing up into the esophagus. This gets worse when you lie down at night, disrupting sleep.

Urinary frequency. When you’re pregnant you have to pee more often, including at night. During your first trimester, you can blame progesterone and its muscle-relaxing effects for how often you feel the need to hit the bathroom. As your pregnancy progresses, urinary frequency increases as your uterus expands and presses on your bladder.

Insomnia. If you suffered from insomnia (the inability to fall asleep or remain asleep on a chronic basis) before you got pregnant, it may continue or worsen now. Or it may crop up for you even if you’ve never had it before. Many factors contribute to the problem, from obvious physical changes to ramped up anxiety about impending childbirth and new motherhood.

Restless legs syndrome (RLS). Pregnant women may be two to three times more likely than the general population to experience RLS, a sensorimotor condition that causes an uncomfortable urge to move one’s legs–like a twitchy feeling. Causes are not completely understood, though researchers suggest it could be linked to low levels of folate, iron, or vitamin D. If it’s severe, consult your doctor.

How to get the best night’s sleep possible

The best advice for getting a good night’s sleep during pregnancy is similar to that when you’re not pregnant, says Dr. Appel: “Use your bed for sleep, not for watching TV or using a computer. Try to stick to a regular bedtime, too.” Do everything you can to increase your odds for good sleep: If you suffer from heartburn, avoid eating in the hours before bed, and prop your upper body up on a wedge-like pillow. Try a warm bath or shower before bed. Experiment with sleep positions and pillow configurations that offer maximum comfort. To strategize for all those trips to the bathroom, get a nightlight so you don’t have to turn on lights and further disrupt sleep. Finally, as best you can, incorporate naps into your day to make up for lost nighttime sleep.