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Pregnancy: Sleeping for
Two
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Pregnancy is an exciting and physically demanding time. Physical symptoms (body aches, nausea, leg cramps,
fetus movements and heartburn), as well as emotional changes (depression, anxiety, worry) can interfere with
sleep. In the NSF poll, 78% of women reported more disturbed sleep during pregnancy than at other times.
Sleep related problems also become more prevalent as the pregnancy progresses.
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Women's Unique Sleep
Experiences
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Sleep is a basic human need, as important for good health as diet and exercise. When we sleep, our bodies rest
but our brains are active. Sleep lays the groundwork for a productive day ahead. Although most people need
eight hours of sleep each night, the National Sleep Foundation (NSF) 1998 Women Sleep Poll found that the
average woman aged 30-60 sleeps only six hours and forty-one minutes during the workweek. Research has
shown that a lack of enough restful sleep results in daytime sleepiness, increased accidents, problems
concentrating, poor performance on the job and in school, and possibly, increased sickness and weight gain.
Getting the right amount of sleep is vital, but just as important is the quality of your sleep. Conditions unique
to women, like the menstrual cycle, pregnancy and menopause, can affect how well a woman sleeps. This is
because the changing levels of hormones that a woman experiences throughout the month, like estrogen and
progesterone, have an impact on sleep. Understanding the effects of these hormones, environmental factors and
lifestyle habits can help women enjoy a good night's sleep.
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Tips that May Help Sleep. . .
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Make sure your mattress is comfortable and supports your entire body.
Exercise regularly, but finish your workout at least three hours before bedtime. Exercise may relieve some PMS
symptoms and increase the amount of deep sleep.
Avoid foods and drinks high in sugar (including honey, syrup), and caffeine (coffee, colas, tea, chocolate), as
well as salty foods and alcohol before bedtime. Caffeine and alcohol disturb sleep.
Try to have a standard bedtime routine and keep regular sleep times. Make sure your bedroom is dark, cool and
quiet and that your pillow, sleep surface and coverings provide you with comfort.
Consult your healthcare professional, if needed.
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