The Function of Sleep and Its Importance for Pregnant Women

Sleep is one of the body’s vital processes essential for human health, whether for adults or children. Its importance increases for pregnant women, who are going through a critical stage of life as they carry another living being in their womb. Expectant mothers often wonder, as they seek comfort and good health for themselves and their baby, about the best position and way to sleep during the months of pregnancy—knowing how crucial healthy sleep is during this time.

The importance of sleep for pregnant women begins with understanding the causes of sleep deprivation during pregnancy and following certain tips to overcome them. For this reason, Nador magazine spoke with obstetrician and gynecology consultant Dr. Rabab Abdullah, who explained the causes of poor sleep during pregnancy, treatment methods, and tips for healthy sleep positions. Research has shown that sleeping on the side is one of the best positions, as explained below.

What are the main benefits of sleep for pregnant women?

Sleep is a vital process for the human body in general, and especially important for both the pregnant woman and her baby. It supports proper fetal growth and helps maintain the mother’s physical and psychological health throughout pregnancy. Healthy sleep contributes to the baby’s developmental growth in line with the pregnancy stages.

Scientific studies have shown that good, continuous nighttime sleep during pregnancy increases the baby’s weight and prevents low birth weight complications. It also helps the mother’s cells regenerate more quickly, as her body loses many nutrients that are transferred to the baby through the placenta.

Causes of poor sleep during pregnancy

Poor sleep is usually caused by hormonal changes, which trigger various physical adjustments necessary for pregnancy. Rising estrogen and prolactin levels alter the mother’s sleep cycle and patterns.

Other causes include:

• Baby growth and body changes: making it harder to find a comfortable sleeping position.

• Frequent urination: due to hormonal changes early in pregnancy and later from the baby pressing on the bladder.

• Digestive issues: such as heartburn, bloating, and gas.

• Restless leg syndrome: often occurring in the third trimester, leading to cramps and disrupted sleep.

• Breathing difficulties: caused by pressure of the uterus on the diaphragm, which may lead to obstructive sleep apnea.

• Psychological anxiety: fear of labor, motherhood responsibilities, or negative thoughts can trigger insomnia.

• Nasal congestion: due to increased estrogen, which raises blood volume in nasal tissues and causes swelling. This can usually be eased with saline spray and elevating the head with a pillow.

Tips to improve sleep during pregnancy

• Choose the right sleeping position for each trimester:

  • In the first trimester, any comfortable position is fine, but it’s best to avoid sleeping on your stomach.

  • In the second and third trimesters, sleeping on your side is recommended. Placing pillows behind your back can help maintain comfort. Sleeping on your back during the last trimester is discouraged, as it can cause breathing problems, low blood pressure, and digestive discomfort.

• Avoid sleeping with your feet elevated: Although it may feel comfortable, studies show that it increases the risk of gestational diabetes, low birth weight, and even anxiety.

• Reduce heartburn before bed: Elevate your head and chest with pillows to prevent acid reflux, avoid heavy or fried meals before sleep, and try drinking a warm glass of milk before bed.