Are you pregnant and constantly feeling tired? You’re not alone. Growing a baby is hard work, and pregnancy fatigue is very common, especially in the early stages. While your doctor may have told you to rest, it’s normal to wonder: how much sleep is too much during pregnancy?
If you feel like sleeping all the time, you might start to worry. Is it just part of the process, or is excessive sleep during pregnancy a sign of something more? Should you be concerned if you’re always exhausted or if you still don’t feel well-rested, no matter how much you sleep?
In this blog, we’ll explore what’s normal when it comes to sleep during pregnancy, when too much sleep while pregnant might be a problem, and what you can do to feel more energised and balanced.
What is meant by excessive sleeping during pregnancy?
Excessive sleep in pregnancy is characterised by a feeling of extreme fatigue or, more likely, an increased need for sleep. Excessive sleep is most commonly characterised by sleeping for long periods (over the typical 7-9 hr nightly sleep) or a daily sleep total of 10-12 hours, or frequent daytime naps. Pregnancy fatigue is very common for most women, particularly in the first trimester of pregnancy, due to hormonal changes, increased demand for blood production and the overall physical burdens on the body. It is important to know what is normal and when to enquire directly with your healthcare provider. Keeping track of your sleep, measuring your energy levels, and documenting any difficulty encountered with sleep problems in pregnancy will allow for treatment to include more data.
Why does sleep matter so much?
Sleep plays a vital role during pregnancy, as it allows your body to recover, promotes the development of your foetus, and helps protect your immune system. Good quality sleep also helps balance your mood, manage stress, and cope with fatigue from pregnancy. Without enough sleep, you may increase the risks of complications and emotional strain, so obtaining the healthiest sleep possible during pregnancy should be a top priority.
What are the reasons for excessive sleeping during pregnancy?
There are many reasons why sleep patterns shift during pregnancy. Some of the most common factors include:
- Hormonal Changes
Rising levels of progesterone and oestrogen can lead to lower blood sugar and blood pressure, making you feel more tired and increasing your need for sleep. - Leg Cramps
As pregnancy progresses, the body’s calcium, iron, and folic acid levels may drop while belly weight increases. These changes can cause painful leg cramps that disrupt sleep. - Gastro-oesophageal Reflux Disease (GERD)
Many pregnant women experience GERD due to the relaxation of the muscle at the end of the oesophagus, causing stomach acid to flow back up into the throat, especially when lying down. - Insomnia
Stress, anxiety, and physical discomfort, especially in the first and third trimesters, can result in trouble falling or staying asleep. This is a common form of pregnancy-related insomnia. - Frequent Urination
Increased pressure on the bladder during the third trimester leads to more frequent bathroom visits at night, interrupting restful sleep. It’s helpful to reduce fluid intake before bed; just don’t let yourself get dehydrated.
Are there risks to excessive sleeping during pregnancy?
Even though resting is very important when you’re pregnant, sleeping a lot or feeling fatigued throughout the day is not necessarily a good thing. While there is an increase in sleep due to physical and hormonal changes, too much sleep during pregnancy could be related to health problems. Here are some associated risks of sleeping too much in pregnancy that women should be aware of:
- Increased Risk of Gestational Diabetes
Sleeping too much (10+ hours typically) may impact blood sugar regulation.
- Greater Risks of High Blood Pressure
Having poor sleep quality or sleeping too much can increase the risk of pregnancy-induced hypertension.
- Sleep Apnea Impact
Sleeping too much may prevent the recognition of sleep apnea symptoms, which can adversely affect both mother and baby.
- Fatigued After Sleep
Excess sleep can cause lethargy, which may lead to a decrease in physical activity.
- Mental Health Effects
Sleeping too much may be correlated with prenatal depression or emotional dysregulation.
- Night Sleep Disruption
Sleeping too much during the day may contribute to insomnia or disrupted sleep at night.
What is the link between Sleep Apnea and Pregnancy?
Sleep apnea is a serious condition in pregnancy that needs immediate doctor attention. During pregnancy, oestrogen levels rise, which can cause the mucus membrane in the nose to swell up, leading to nasal congestion. Sleep apnea is a condition where the airway lining can swell, leading to narrowed airflow, due to breathing problems while sleeping. Sleep apnea is very common during pregnancy and can lead to serious health problems like high blood pressure, preeclampsia and gestational diabetes.
What can you do to improve sleep during pregnancy?
Getting sufficient sleep while pregnant can present problems to the mother due to hormonal adjustments, physical discomfort and emotional strains of pregnancy. However, deep restful sleep is essential for the mother’s health and the baby’s growth and development. If you are having trouble sleeping, then don’t panic; there are easy, simple changes in your lifestyle that may improve your sleeping habits and well-being.
- Stick to a Sleep Schedule
Keep a regular bedtime and wake-up time to help your body’s sleep cycle clock during your pregnancy. - Use Pregnancy Pillows
Having pillows to support your back, belly and legs will help diminish discomfort and help you sleep more comfortably during your pregnancy. - Sleep on Your Left Side
This position will increase circulation and is the safest sleep position to use when pregnant. - Limit Fluids Before Bed
Reduces the need for frequent urination at night and helps you sleep without disturbances during your pregnancy. - Avoid Heavy or Spicy Meals Late
Staying away from heavy meals, especially spicy foods, can help avoid heartburn and reflux during pregnancy, which can disturb your sleep at night. - Try Relaxation Techniques
Techniques such as deep breathing, meditation, and prenatal yoga can help you relax and de-stress, which can help you fall asleep more quickly. - Reduce Screen Time at Night
Reducing blue light, especially at night, will help your body create its natural sleep rhythm for healthy sleep during your pregnancy. - Stay Physically Active
Light physical exercise, even during the day, can help reduce overall fatigue and improve sleep quality during pregnancy.
