Common Sleep Problems during First Trimester

Pregnancy is a wonderful and magical time for many reasons, however getting good and enough sleep can become quite the nightmare. This isn’t surprising given all of the physical changes accompanying pregnancy, including hormonal fluctuations, persistent nausea, frequent urination, belly aches, heartburn, and several other symptoms.

Experiencing difficulties sleeping is common during pregnancy. Many pregnant women express feeling exhausted early on. Progesterone, a hormone commonly referred to as the “pregnancy hormone” as it supports menstruation and maintaining a pregnancy, starts to rise [1]. This can make us feel tired during the day, while also disrupting our sleep. To combat this, pregnant women tend to nap more (and we certainly can’t blame them!). A pick-me-up bit of shut-eye can sometimes feel like a necessity, but we would like to encourage restricting naps to at least 8 hours before bedtime as this can contribute to further sleep problems.

The term “morning sickness” is a little misleading, simplistic, and rather inaccurate. Many women experience nausea and vomiting throughout the day [2], which can persist throughout pregnancy. Naturally, feeling sick depletes our energy during the day, and gives us a reason to get up during the night.

Treatments for easing nausea include vitamin B-6 supplements, consuming ginger-based products (tea, juice, ginger ale), and taking doxylamine medication. While mild nausea and vomiting does not harm you or your baby, if it becomes so severe you lose weight, and feel faint and dehydrated, it is important to speak with your healthcare provider.

Many women struggle to find a comfortable sleeping position, particularly those who are used to lying on their stomachs. Sleeping on your side, especially on the left, improves the circulation of blood and nutrients. Placing a pillow between your legs can help relieve hip and back discomfort.