Dealing With Sleep Disturbances at Any Stage of Pregnancy

Giving up nine months of your own life to provide a lifetime of happiness to an intended family is no small gift. Knowing what to expect during this journey will make it easier to enjoy a calm, stress-free experience at every stage leading up to the birth. Quality sleep is essential for your own well-being and the health of the developing baby.

Here are some ideas to help surrogates cope with minor discomforts at various stages of pregnancy and get a good night’s sleep.

Physical Symptoms, Stage By Stage

You may feel tired more often during pregnancy, and that’s to be expected. You’re doing everything for two! The quality of sleep from one stage to another varies by cause. Here’s a rundown of what physical changes to expect, stage by stage.

The First Trimester

One of the first signs of pregnancy is morning sickness, which can actually happen at any time of day. This is partially due to some of the hormonal changes that happen during pregnancy. You may feel more nauseous in the morning, so some experts recommend keeping plain saltine crackers by your bedside so you that you have something to nibble on to settle your stomach.

Another change is a surge in progesterone levels. Elevated progesterone causes fluid buildup, and it can make you feel exhausted during the day. Enjoy naps any time you can. During the night, you may have trouble getting comfortable due to growing pressure on your bladder and breast tenderness. It’s recommended that you sleep on your left side during the later stages, so getting used to that position now may alleviate these symptoms.

The Second Trimester

The middle stage of pregnancy is usually the easiest time. Your body has become a little more accustomed to hormonal changes, morning sickness levels off, and your body hasn’t grown so much that getting comfortable in bed is a problem. If you haven’t already started one, this is a good time to begin a bedtime routine. It will come in handy during the final three months.

The Third Trimester

This is the time when your body needs the most sleep and you’ll be least likely to get a good night’s rest. The baby is making its presence known in many ways now. Getting comfortable at night is difficult due to the baby moving around and the increased weight you’re carrying to support the little one. Consider sleeping in a recliner if you have one as elevating your head may help with heartburn and can take pressure off your lower back to offer you some much needed relief. If you decide to sleep in your bed, lay on your left side with a pillow between your knees and another supporting your back. This will also help blood flow between you and the baby.

Fluid retention increases in the last trimester, resulting in leg cramps during pregnancy and general discomfort. In addition to the growing baby, fluid retention is a cause of discomfort, puffiness, and weight gain from pregnancy. Your uterus is also putting a lot of pressure on your bladder now, so you’ll be running to the bathroom more frequently.

Eating for Quality Sleep

What you eat and drink during pregnancy can help reduce some of the problems associated with sleep disruptions. As mentioned before, saltine crackers can reduce nausea during the early stages. To decrease trips to the bathroom at night, drink plenty of water during the day but relatively little before bedtime. Heartburn can be reduced by avoiding spicy and fatty foods from your diet.

Nutritional needs may also cause issues during the later stages of pregnancy. The body requires more iron and folic acid to help the fetus develop, which can manifest as Restless Leg Syndrome (RLS) and a general feeling of restlessness for you. Try adding a few foods high in folic acid and iron to alleviate these symptoms.

Developing a Bedtime Routine

Physical changes aren’t the only things that can cause sleep problems during your pregnancy. You may also feel anxiety and irritability due to the hormone roller coaster your body is riding right now. Warm baths, meditation, and exercise can help reduce stress, and so can talking about your concerns with a close friend or counselor.

Developing a regular nightly routine will help get your mind and body in sleep mode. Soothing rituals like a shoulder massage, a cup of herbal tea, and some light reading can soothe you and calm your mind. Getting moderate exercise during the day and avoiding late-night snacks can also help. Try to go to bed at the same time every night.

Sleep disturbances can lead to a vicious circle of stress and insomnia. Letting your mind fill with worries or tossing and turning aren’t doing you, or the baby, any favors. If you’re having trouble falling asleep, get up and do something soothing. Mindfulness and meditation help with brain clutter. A hot shower may help your muscles relax. Resist the urge to veg out in front of the TV as this can stimulate your mind rather than calm it.

When to Consider Medical Help

If you develop persistent insomnia or physical symptoms that seem beyond the ordinary, discuss your concerns with your obstetrician. One potentially serious problem is Obstructive Sleep Apnea (OSA). This is a common sleep disorder that can worsen during pregnancy due to hormone changes, fluid buildup, and the transition of your muscle structure as you prepare for birth. All of these things can act together to cause upper respiratory issues, stuffiness, and breathing obstruction. Left untreated, this condition can lead to gestational diabetes and premature labor.

Nothing can completely eliminate sleep problems during pregnancy but following these tips can reduce them. Sleeping for two isn’t easy. A balanced diet, exercise, and the support of those closest to you can make this time more relaxing and joyful. Keep in mind that the end result will be a beautiful, healthy baby.

Your sacrifice is a great gift to couples who long for a child of their own. The staff at Simple Surrogacy is available throughout your pregnancy to provide the support and care you deserve. For more information, give us a call at 1-866-41-SURRO or contact us online.