Sleeping Problems During Pregnancy: Causes and Helpful Tips

In short: Between 65% and 75% of pregnant women have sleep problems, because of hormonal changes, frequent urination, back pain, heartburn, breathlessness and anxiety. Poor sleep may be linked to high blood pressure and gestational diabetes. For better sleep: lie on the left side, avoid heavy meals for two hours before bed, drink less in the two to three hours before, cut down on caffeine, and try breathing exercises.

If you’re struggling to get a good night’s sleep during pregnancy, you’re not alone. Many expecting mothers find it hard to rest well due to hormonal fluctuations, a growing belly, and emotional changes.

In fact, sleep disturbance during pregnancy is very common, with studies showing it affects between 65-75% of pregnant women.

What are the causes of sleep difficulties during pregnancy?

• progesterone and estrogen hormonal changes that lead to drowsiness and night sweats.
• urinary frequency due to the pressure applied on the urinary bladder by the enlarging uterus.
• increased weight leading to back and hip pain.
• increased gastric acid reflux while lying down
• tingling sensation in the legs that worsen during the night
• difficulty breathing when lying down because of the pressure applied by the growing uterus on diaphragm.
• anxiety due to fear of childbirth and the responsibility of motherhood.

Do hormonal changes in pregnancy cause nightmares?

Yes, they can lead to vivid dreams.

How does sleep deprivation impact maternal health?

Poor sleep during pregnancy may increase the risk of the following:

• hypertension
• gestational diabetes
• mood swings which might affect her social and family life in addition to her career
• problems with concentration
• fatigue and malaise
• preterm labor and birth

The good news is that there are several simple interventions that can help pregnant women get the rest they need:

• from 28 weeks, go to sleep on your side (left or right are both fine) rather than on your back; if you wake up on your back, simply turn onto your side again
• avoid heavy or spicy food at least 2 hours before going to bed
• reduce fluid intake 2-3 hours before going to bed in order to reduce urination frequency at night
• magnesium supplements have not been clearly shown to help sleep or night-time leg cramps, so take them only if your doctor advises; gentle calf stretching before bed can help cramps
• limit caffeine to less than 200 mg a day (about 2 cups of instant coffee) and avoid it in the afternoon and evening
• relaxation techniques like yoga and deep breathing
• warm shower before going to bed
• for heartburn, raise the head of the bed and try an antacid or alginate (such as Gaviscon); if heartburn is severe or persistent, your doctor may prescribe a stronger acid-reducing medicine (PPI) that is safe in pregnancy
• sleep in a quiet dark room and keep your mobile phone away

Tell your doctor if you snore loudly or your partner notices pauses in your breathing at night, if restless or tingling legs keep you awake (checking your iron level may help), or if you feel low or anxious most days. Do not take sleeping tablets or herbal sleep remedies without medical advice.

If sleep problems persist or you have concerns about your pregnancy health, don’t hesitate to reach out to Dr. Najeeb Layyous and his team for personalized guidance and support throughout your pregnancy journey.

Dr Najeeb Layyous F.R.C.O.G

Consultant Obstetrician, Gynecologist and Infertility Specialist