Is Excessive (Too Much) Sleep Normal During Pregnancy?

When you get pregnant, it is common to hear that you will need plenty of rest because once the baby comes, you’ll have a bounty of sleepless nights. But, most women don’t need this reason to take a nap. Their bodies might be quite keen on taking a nap anytime, anywhere. Excessive sleep during pregnancy can be attributed to pregnancy hormones, but it is possible for some pregnant women not to get good sleep as well. Hormonal and body changes also make it difficult for pregnant women to get undisturbed sleep, leaving them more tired and stressed. It is essential at this time for pregnant women to stay rested and relaxed so that their baby can develop well.

Is It Normal to Sleep Too Much During Pregnancy?

Yes, it’s normal for many pregnant women to experience increased fatigue and need more sleep during pregnancy, especially in the first and third trimesters. This is often due to hormonal changes, increased energy expenditure, and the body’s need for extra rest to support the growing baby. However, excessive or sudden changes in sleep patterns should be discussed with a healthcare provider to rule out any underlying issues.

Why Do You Feel Very Tired And Sleepy During Pregnancy?

Your body’s metabolism changes very rapidly during pregnancy, causing fatigue. Your body also starts releasing progesterone hormones to maintain the pregnancy and regulate the reproductive cycle in the body. This very hormone is also responsible for inducing excessive sleep and fatigue during pregnancy. Due to the exertion caused by constant hormonal changes, feeling sleepy all day during pregnancy is to be expected.

Why You May Not Be Able to Sleep When Pregnant?

Just as sleeping a lot during third pregnancy trimester and the other two trimesters is possible, it is also possible that the hormonal changes in your body prevent you from getting a good night’s sleep as well. In this way, pregnancy can be a double-edged sword and here are some of the reasons why:

1. Physical Discomfort

Your body stretches and expands externally due to all the changes going on within. Your belly is bigger than ever, and your hormones are continually functioning, causing rapid internal changes. All these culminate into you not being able to rest well and finding a comfortable position to sleep at night. Pair this with the need to pee and morning sickness, and sleep can be quite challenging to come by.

2. Sleep Apnea

The hormones in the body also affect the muscles and cause you to snore, especially if you are overweight. Women with higher BMI are more prone to developing sleep apnea during pregnancy. Sleep apnea is characterised by shallow, heavy breathing and inconsistent pauses in your breathing during sleep. If you suffer from sleep apnea, your baby could be at risk of a lowered heart rate, preterm birth, and lower weight.

3. Nocturnal acid reflux

While acid reflux is thought to be a common symptom of pregnancy, gastroesophageal reflux disease (GERD), does more than harm your sleep. Heartburn, as it is commonly known, tends to happen at night. It can also damage the walls of your oesophagus.

4. Anxiety

Pregnancy can be a rollercoaster, and with so much information available out there, it is easy to fixate on something and be stressed. Pregnant women often find themselves worried about their baby, and face insomnia. This is especially true of women who are pregnant for the first time.

5. Restless Leg Syndrome (RLS)

Restless Leg Syndrome, characterized by an uncontrollable urge to move the legs, can be more prevalent during pregnancy. The discomfort from RLS often interferes with falling asleep and staying asleep.

6. Increased Blood Volume and Circulation

During pregnancy, blood volume and circulation increase to support the growing fetus. This can lead to discomfort, especially in the later stages of pregnancy, making it harder for some women to find a comfortable sleeping position and stay asleep throughout the night.

Risks of Excessive Sleeping During Pregnancy

While occasional increased sleep during pregnancy is normal, excessive sleeping can be associated with certain risks, including:

• Impaired Glucose Tolerance: Prolonged periods of excessive sleep may be linked to impaired glucose tolerance, potentially increasing the risk of gestational diabetes.
• Depression or Anxiety: Excessive sleep can be a sign of depression or anxiety, which can negatively impact both maternal and fetal well-being.
• Sleep Disorders: Conditions such as sleep apnea may contribute to excessive sleep, posing risks like lowered heart rate and preterm birth.

How Much Sleep Is Recommended During Pregnancy?

During pregnancy, you will need at least 7 to 9 hours of sleep every day, along with a few short naps throughout the day (1). This may be more during the first trimester when the level of progesterone in your body is at its highest and makes you feel lethargic all the time. You may want to get as much sleep as possible whenever you can because although the lethargy abates in the second and third trimester, other problems like an enlarged belly and the need to urinate often can make sleep difficult.

How to Deal With Excessive Sleeping During Pregnancy?

Experiencing excessive sleep during pregnancy can be concerning, but it’s essential to approach it with an understanding of the various factors influencing sleep patterns during this time. While occasional increased sleep is normal, persistent excessive sleeping may warrant attention. Here are some strategies to help manage excessive sleep during pregnancy:

1. Establish a Consistent Sleep Schedule

Maintain a regular sleep routine by going to bed and waking up at the same time each day. This can help regulate your body’s internal clock and improve the overall quality of your sleep.

2. Prioritize Physical Activity

Engage in moderate physical activities, such as walking or prenatal yoga, to promote better sleep. Regular exercise can help alleviate discomfort, reduce stress, and contribute to a more balanced sleep-wake cycle.

3. Create a Comfortable Sleep Environment

Ensure your sleeping space is conducive to rest by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows that support your changing body, making it easier to find a comfortable sleeping position.

FAQs

1. Does Too Much Sleep During Pregnancy Affect the Baby?

Sleeping too much during pregnancy first, second and third trimester is generally not harmful to the baby. However, persistent changes in sleep patterns, whether too much or too little, should be discussed with a healthcare provider as they could indicate underlying issues. It’s important to strike a balance and maintain a healthy sleep routine for overall well-being.

2. Which Sleeping Positions Should You Avoid During Pregnancy?

Sleeping on your back, especially in the later stages of pregnancy, is often discouraged due to the pressure it can exert on major blood vessels, potentially affecting blood flow to the uterus. Instead, sleeping on your left side is typically recommended, as it enhances blood circulation and nutrient flow to the baby. Using pillows for support and avoiding flat on your back can contribute to a more comfortable sleep position.

Sleeping too much while pregnant is not out of the norm. But getting undisturbed sleep may be quite a hassle. If you have trouble sleeping, you can try a few tips to get a good sleep. To begin with, always sleep on your left side. You can try putting some pillows between your knees and behind your back to get some support. Ensure that you follow a routine; clock your sleeping and waking time. It also doesn’t hurt to take as many naps as possible.

References/Resources:

1. Cannon. S, Hayman. M, Lastella. M; Pregnant Women’s Attitudes and Beliefs towards Sleep and Exercise: A Cross-Sectional Survey (Clocks & Sleep); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9944079/; January 2023

2. Chang. J, Pien. G, Duntley. S, Macones. G; Sleep Deprivation during Pregnancy and Maternal and Fetal Outcomes: Is There a Relationship? (Sleep Medicine Reviews); National Library of Medicine; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824023/; July 2009

3. O’Brien. L, Warland. J, Stacey. T, et al.; Maternal sleep practices and stillbirth: Findings from an international case-control study (Birth Issues in Perinatal Care); Wiley Online Library; https://onlinelibrary.wiley.com/doi/10.1111/birt.12416; January 2019

4. Hirshkowitz. M, Whiton. K, Albert. S, Alessi. C, et al.; National Sleep Foundation’s sleep time duration recommendations: methodology and results summary (Sleep Health); Science Direct; https://www.sciencedirect.com/science/article/abs/pii/S2352721815000157?via%3Dihub; March 2015

5. Romero. R, Badr. S; A role for sleep disorders in pregnancy complications: challenges and opportunities; American Journal of Obstetrics & Gynecology; https://www.ajog.org/article/S0002-9378(13)02032-2/fulltext; January 2014

6. Sleep during pregnancy; Pregnancy Birth & Baby; https://www.pregnancybirthbaby.org.au/sleep-during-pregnancy

7. Maternal sleep position in late pregnancy: Information for maternity clinicians; NSW Health; https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/maternity/Pages/side-sleeping-clinicians.aspx

Also Read:

Sleeping on Floor while Pregnant
Is it Safe to Sleep Right Side in Pregnancy
Sleeping Positions During First Trimester