Table of contents:
- Poor sleep quality can affect fetal growth
- Poor sleep quality is associated with complications in pregnant women
- How to sleep well for pregnant women?
- Sleeping position during pregnancy
- Bedtime during pregnancy
When you are pregnant, of course your lifestyle must change into a healthy lifestyle to support the growth and development of your fetus in the womb. You may change your diet, you will eat more foods with balanced nutrition, do exercise, and so on. Not to forget, what you also have to do is get good quality sleep. Yes, the quality of sleep for pregnant women can also affect fetal growth and development.
Poor sleep quality can affect fetal growth
Sleep is a basic human need, including when you are pregnant. Even good quality sleep is essential when you are pregnant. Good quality sleep can even support the growth and development of your fetus.
Numerous studies have shown that poor sleep quality, such as difficulty breathing during sleep, poor sleep patterns, and insomnia, have a negative impact on pregnancy. Sleep disturbances in pregnant women are associated with hypertension, gestational diabetes, and fetal growth restriction, all of which are risk factors for stillbirths (stillbirth).
The fetus that develops in the mother's womb requires nutritional and oxygen intake, but the blood flow that carries these nutrients and oxygen can be disrupted when the mother has problems sleeping. Because the nutrients and oxygen that the fetus receives are not sufficient for its needs, then this can cause stunted fetal growth and development.
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Lack of sleep or not getting enough sleep can also reduce the amount of growth hormone released. So, this can also cause problems with the growth and development of the baby in the womb.
You need to know that blood flow from mother to fetus experiences its peak when the mother sleeps. When there is disturbance during sleep, such as sleep apnea which causes the supply of oxygen to the mother's body to stop for a moment during sleep, the fetus will react by lowering the heart rhythm and acidosis. Of course, this can harm the fetus.
Poor sleep quality is associated with complications in pregnant women
Poor quality sleep can make your immune system decrease. In addition, breathing problems during sleep or sleep apnea it can also put you at a higher risk of developing pregnancy complications. Ultimately, poor sleep during pregnancy can increase the risk of preterm birth, fetal growth restriction, and health problems or death in the newborn.
Snoring and sleep apnea while sleeping, especially during the second and third trimesters, can interfere with your breathing during sleep. This in turn can affect the health of your pregnancy. Breathing problems during sleep can also put you at a higher risk of developing hypertension, preeclampsia, gestational diabetes, and pulmonary hypertension.
ALSO READ: Recognizing Hypertension in Pregnancy that Needs to Be Watched Out for
Research has shown that pregnant women with preeclampsia have poor sleep quality. Pregnant women with preeclampsia usually snore during sleep. This can cause swelling along the airway, thus narrowing the passage of the air. In addition, pregnant women who are overweight (obese) or have a large neck circumference usually experience sleeping problems during pregnancy.
Sleep apnea or stop breathing for a moment may be related to blood pressure. A spike in blood pressure can cause changes in blood vessels and an increase in blood pressure. This can reduce the volume of blood pumped by the heart, so that blood flow to the fetus through the placenta can decrease. Decreased blood flow to the fetus can then reduce the nutrients and oxygen the fetus receives. As a result, fetal growth and development can be disrupted.
Poor sleep can also increase the risk of obesity and diabetes. Sleep deprived pregnant women may experience changes in glucose regulation and appetite control. In addition, the habit of snoring and sleep apnea in pregnant women can also increase the risk of gestational diabetes.
ALSO READ: Not Only On Mothers, Preeclampsia Also Affects Babies
How to sleep well for pregnant women?
Good quality sleep is determined by many things, including when you sleep and how well you sleep (there are no disturbances during sleep). Sleeping position also has an important role so that you get good quality sleep.
Sleeping position during pregnancy
Many experts recommend that you sleep on your left side when you are pregnant. This can prevent the uterus from experiencing pressure from the liver. Sleeping on your left side can also improve blood circulation to the heart, fetus, uterus, and kidneys.
If you sleep on your right side, this can put pressure on the uterus from the liver. Sleeping on your back can also block blood flow because of the pressure on the inferior vena cava (the large vein that carries blood back to the heart).
Any sleeping position that makes you uncomfortable or causes you problems can also cause problems for the baby. In fact, several studies have shown that the mother's sleeping position can be a risk factor for stillbirths (stillbirth). For that, you need to find a comfortable position while you sleep. You can use a pillow as an aid in finding a comfortable sleeping position.
ALSO READ: The Soundest Sleeping Position For Pregnant Women
Bedtime during pregnancy
Changes that occur in your body during pregnancy may make it more difficult for you to fall asleep or experience frequent disturbances during sleep. However, pregnant women still need more sleep and need to sleep earlier at night. This is beneficial for the health of both the mother and the fetus in the womb. A professor of nursing from the University of California, Kathy Lee, recommends that pregnant women sleep for 8 hours each night.
Research published by American Journal of Obstetrics and Gynecology showed that pregnant women (first pregnancy) who slept less than 6 hours at night were 4.5 times more likely to give birth by caesarean section and they took an average of 10 hours or more to deliver, compared to pregnant women who slept 7 hours or more. Other studies have also shown that lack of sleep can increase the risk of a baby having premature birth.
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