Healthy Sleep for Healthy Pregnancy

Sleep is natural to man. It relaxes and rejuvenates both the body and the mind. Good sleep is an essential component of holistic health and wellness, especially during pregnancy.

Good sleep is just as important to your health as exercise and a balanced diet. Good natural sleep is important to a healthy pregnancy.

Unfortunately, many pregnant mothers have developed sleep problems during their pregnancy. Sleep problems have little to do with how much sleep you can get. As a matter of fact, experts cannot agree on how many hours an individual should sleep: some experts say if you sleep 1 to 2 hours less than what you should, you will suffer sleep deprivation; others maintain that you should sleep at least 8 to 9 hours for optimum health during pregnancy. But both sleep deprivation and oversleeping may cause health problems. The bottom line is not the quantity but rather the quality of sleep you are getting that defines your sleep health during pregnancy. Hence, sleep problems have to do with how well you sleep, and, of course, whether you can sleep at all.

Sleep problems derive from stressful emotional and mental problems during pregnancy. Natural sleep is about relaxation of the body and the mind. Stress is the No. 1 enemy of emotional and mental health. When you are under stress, your body naturally responds to the increased tension by producing hormone epinephrine. Excess production of this hormone may wear out your hormonal glands, leading to elevation of blood sugar, acceleration of breathing rate, increase of muscle tension, and excessive sweating—all contributing to insomnia.

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In addition, during pregnancy, physical discomforts, such as constipation, cramps, heartburn, indigestion, and frequent urination, among others, may also result in difficulty sleeping.

The Dos and Don’ts of Healthy Sleep Throughout Pregnancy

Do keep a regular sleep pattern throughout the pregnancy.

Do sleep and lie on your left-hand side (why: preventing the baby from pressing on the inferior vena cava, the blood vessels responsible for bringing blood to your heart).

Do sleep on several pillows, tucking under your belly, as well as under and between your legs to provide extra comfort for a better sleep position.

Do exercise regularly.

Do drink a glass of warm milk before going to bed.

Don’t sleep less on weekends; regularity is important.

Don’t sleep flat on your back, especially in the last few weeks of your pregnancy (why not: this may result in palpitations and other problems).

Don’t eat a heavy meal before going to bed.

Don’t take long daytime naps.

Don’t go to bed unless you are tired.

   

Stephen Lau

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