Pregnancy is a major stage of any woman’s life and causes significant changes in your hormone levels, including progesterone, which is the hormone that plays a crucial role in the menstrual cycle and the stages of pregnancy. 

Progesterone is very important but the side effect of such high levels is drowsiness, which is why pregnant women feel so tired and sleepy. This hormone increases exponentially during your first trimester, one of the key reasons pregnant women feel so tired in those three months. Needless to say, there are quite a few dramatic hormonal changes that will affect the pattern of sleep.

How Does Sleep Change During Pregnancy?


First Trimester:

  • Increased fatigue and sleepiness during the daytime
  • More frequent urination
  • Pregnant women may experience acid reflux, nausea or vomiting as early as 2 to 3 weeks in
  • Pregnant women may need more naps during the day to catch up on sleep
  • According to research data, especially at 11-12 weeks, the number of sleep hours in early pregnancy slightly increases by about 42 minutes per day compared to before pregnancy.

Second Trimester:

  • Improved sleep: As progesterone levels stabilize, sleep quality typically improves during the second trimester (at around 23 to 24 weeks in)
  • Urination frequency and nausea levels will drop

Third Trimester:

Sleep may be the most disturbed in this trimester, mainly because of how heavy the belly is and how often mommy needs to wake up to pee. Studies show that more than 98% of pregnant women will wake up at night, about 29 to 40 weeks into pregnancy, and deep sleep will turn into light sleep.

Postpartum:

Postpartum moms, and new dads, unfortunately continue to lose sleep during the first 6 months (or even longer). As the baby grows and adjusts into their sleep schedule mothers will gradually get more time for rest. Good news for breastfeeding moms is that hormones produced when breastfeeding at night help us relax and fall asleep. 

How can pregnant women relax while sleeping?

While it can be difficult, pregnant moms can still try to create an environment and adopt habits that can help them relax and improve their quality of sleep. Try to get 8 to 10 hours of sleep every night if possible as this is important!

As for how we can relax and unwind? A randomized trial conducted by researchers at UCLA studied 47 women who were between 10 to 25 weeks into their pregnancy. These pregnant women were randomly assigned to either a weekly mindfulness practice, or to read books and guides about having a healthy pregnancy.

It was found that the pregnant women who participated in these mindfulness practices reported significantly lower levels of anxiety than the control group who were assigned the readings.
 

How can pregnant women relax while sleeping?

Pregnant mothers should stay as relaxed as possible to help improve the quality of sleep. Try to get 8 to 10 hours of sleep every night. 

As for how we can relax and unwind? A randomized trial conducted by researchers at UCLA studied 47 women who were between 10 to 25 weeks into their pregnancy. These pregnant women were randomly assigned to either a weekly mindfulness practice, or to read books and guides about having a healthy pregnancy.

It was found that the pregnant women who participated in these mindfulness practices reported significantly lower levels of anxiety than the control group who were assigned the readings.

Try this 7-Minute Meditation!

Mindfulness meditation can be a useful tool for pregnant women. By slowing their breath, expectant mothers can more closely observe the feelings and movements within their belly. This also helps in psychologically accepting and processing any anxieties surrounding childbirth. 

For those also experiencing difficulty falling asleep, the following video demonstrates simple mindfulness exercises that may help:
 

 

 

Stephanie Huen
Certified Health Consultant, Pediatric Sleep Expert
Co-Founder of Hush Home and Little Hushies

About Stephanie

Stephanie is the Co-founder of Hush Home and Little Hushies.

As a certified infant and adult sleep expert, she's passionate about educating others on the importance of sleep for overall wellness. Her aim is to promote and encourage optimal sleeping environments through natural, sustainably-made products. 

After her own premature newborn needed help catching up on development, Stephanie delved deeper into studying infant sleep science. This inspired her to launch Little Hushies and develop products specially designed for baby wellness. With backgrounds in marketing and logistics, she brings expertise to both guiding her brands and empowering parents on establishing healthy sleep habits from a young age.

When she’s not pursuing a deep and rejuvenating sleep or spending time with her son, Stephanie can be found on the tennis court or at the piano!