Getting the Sleep You Need When You’re Pregnant


Published:

Pregnant women are often told to “sleep now, while you can” — but sleeping during pregnancy is easier said than done. Just ask Emily Waggoner, who was surprised to find herself sleepless while pregnant with her daughter Sarah, now 3.

“Before pregnancy, I would get in bed, fall asleep easily and wake eight hours later,” she says. That changed around her sixth week of pregnancy, when she started waking multiple times every night. “I was sleepy at work and desperate for uninterrupted sleep.”

Waggoner isn’t alone. Nearly 8 out of 10 pregnant women experience sleep troubles.

“The high progesterone in early pregnancy contributes to fatigue, but it also disturbs sleep-wake patterns, so women feel sleepy but they may not be able to sleep well,” says Dr. Mary L. Rosser, an obstetrician and gynecologist with Montefiore Medical Center in New York City.

And sleeping well during pregnancy isn’t just about comfort. A mom’s sleep can affect the health and outcome of her pregnancy. According to a new study, disrupted sleep during pregnancy is linked to preterm births. To help keep you healthy and rested while you’re with child, here are the top pregnancy-related sleep woes and how to start getting the sleep you need.

Potty Party

Pregnancy increases the kidney’s workload, which results in one of the earliest symptoms of pregnancy: more frequent urination. Often, these frequent bathroom breaks continue around the clock, interrupting sleep just as newly pregnant women are feeling more fatigued. “Getting up at night to use the bathroom is one of the most common sleep complaints during pregnancy,” Rosser says.

For Better Sleep: Waggoner started experiencing nighttime bathroom trips early in her first trimester. “Eventually, I learned to make it to the bathroom without fully waking up, and that made it easier to get back to sleep,” she says. If nature is calling too frequently at night, Rosser recommends eliminating caffeine and limiting liquid intake after 6 p.m.

Stress Less

Insomnia can peak during the third trimester, as physical discomfort increases along with worries about the approaching delivery and imminent parenthood. “There’s a lot to worry about during pregnancy, but the worst place to worry is in bed,” says psychologist Meg Lineberger, a behavioral sleep medicine specialist with Duke University Medical Center. Over time, the bed can become associated with stress and racing thoughts, which can lead to chronic insomnia.

For Better Sleep: Lineberger advises moms to “worry constructively” with a strategy that has been proven to quiet an overactive mind. “Set aside time earlier in the day for problem-solving. Write down your most pressing worries and two or three immediate steps you can take to resolve the issue. This way, your worries don’t follow you to bed,” she says.

Burning Love

Pregnancy hormones relax the esophagus, which can cause gastric acid to creep up. The resulting heartburn is a nightly trial for many pregnant women. Deborah Flandé of Houston suffered from nighttime heartburn with both of her pregnancies. “I had acid reflux all the way through my pregnancies — the third trimester was the worst,” Flandé says.

For Better Sleep: To put the brakes on acid indigestion, avoid acidic foods like chocolate, coffee and tomato sauces, especially late in the day. “In general, you want to avoid large meals in the evening if you’re having trouble with heartburn,” Rosser says. “Eat earlier in the day. Have a large breakfast and lunch, and a lighter dinner,” Rosser says. Sleeping with the upper body elevated — even in a recliner — can also help keep heartburn at bay.

Left Awake

Pregnant women are usually told to sleep on their left side to avoid placing pressure on vital organs and arteries. But for women who aren’t used to sleeping in this position, discomfort and worry can hinder sleep. “Many women are very concerned about sleeping in the correct position, and the stress can make sleep difficult,” says Dr. David E. Zepeda, an obstetrician at Texas Children’s Hospital.

For Better Sleep: While sleeping on the left side is preferred, women don’t need to feel chained to their left side during the night. “In truth, if a women sleeps on a soft surface, she doesn’t need to be overly concerned about occasionally rolling to her back or right side during sleep. If blood flow is compromised during sleep, the mother will automatically wake up,” says Zepeda, who notes that in 30 years of practice, he has delivered over 8,000 babies and never seen a problem stemming from a mother’s sleeping position.

Legs in Motion

A quarter of pregnant women experience restless legs syndrome, or RLS. Because most of these women didn’t experience RLS before pregnancy, they may not recognize the condition, which causes a creepy-crawly sensation in the extremities (which can include the arms) and a strong urge to move at night. RLS can become worse with each subsequent pregnancy, Rosser says.

For Better Sleep: While the cause of RLS is unknown, research has shown that the condition can be related to deficiencies in certain key nutrients, including iron, folate and magnesium. “We know that the vitamins and minerals involved in bone growth and contraction play a role in symptoms of RLS,” Rosser says. Women should have their physician check their levels of ferritin (stored iron) and continue taking their prenatal supplement daily. Regular exercise and a warm bath before bed can also help keep legs at peace during the night.

After a fitful first trimester, Waggoner accepted “her new normal” and started allowing more time for sleep —10 hours a night instead of 8. “I was a rested, thriving woman again by my second trimester. And it was great training for motherhood.”

Malia Jacobson is a health and parenting journalist and mom of three. Her latest book is Sleep Tight, Every Night: Helping Toddlers and Preschoolers Sleep Well Without Tears, Tricks, or Tirades.

 

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Wildflower School at Belle Vie Farm
3100 Damascus Church Road
Chapel Hill, NC  27516
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Sponsor: Wildflower School at Belle Vie Farm
Telephone: 919-260-6859
Contact Name: Shelley Welch
Website »

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Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
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Telephone: 919-962-7529

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Forget tourist-filled museums, make your own memories with a photo scavenger hunt tour in Raleigh! On a Let’s Roam scavenger hunt, you and your team will work together to wander throughout...

Cost: $11

Where:
500 S Salisbury St
raleigh, NC  27601
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Sponsor: Let's Roam
Website »

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Amongst the ancient oak trees is the heart of Raleigh. We'll help you see the forest for the trees and all its magic splendor. Tourist, local, or new to town, this is a lively small group activity...

Cost: $11

Where:
Downtown
500 S Salisbury St
Raleigh, NC  27601
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Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

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Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
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Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Kindermusik is a research-based early childhood curriculum that includes 45-minute classroom lessons with materials and resources that encourages parental involvement . Research has linked...

Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
Hope Community Building, Fuquay Varina Room
Apex/Holly Springs, NC  27539
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Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

Skate on an ice trail or free skate on 17,000 sq. ft of ice. Located in the Upper Pond of the Whitewater Center, the skating environment features three distinct programming areas and an on-ice...

Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
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Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Lights is a half-mile walking trail that leads viewers through a series of immersive light installations featuring  honeycombs, vines, crystals, and other natural features integrated into the...

Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
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Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Sign up for a Raleigh scavenger hunt and put on your best Nick Cage impression as you seek out the national treasures hidden in Raleigh. Via an app, be guided through the cultural, historical,...

Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
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Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

Join us for Family Trivia Night!  Test your knowledge of pop culture, books, music and more. Pizza and drinks provided.  Call or stop by to register: 919-245-2532. Best for kids ages 8 and up...

Cost: Free

Where:
Orange County Main Library
137 W Margaret Ln
Hillsborough, NC  27278
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Sponsor: Orange County Public Library
Telephone: 919-245-2539
Contact Name: Libbie Hough
Website »

More information

Art Walk featuring local galleries and artist studios in historic downtown Hillsborough on the Last Friday of every month (no Art Walk in December).

Cost: FREE

Where:
Downtown Hillsborough (multiple locations)
102 N. Churton St.
Hillsborough, NC  27278
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Sponsor: Hillsborough Arts Council
Telephone: 919-643-2500
Contact Name: Torey Mishoe
Website »

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Kids! Are you sick of the Winter? Enjoy a Summer's night at Peach Road Center. Enjoy a Summer-like evening with us. Get into the luau spirit and play summer games!  

Cost: Free

Where:
Peach Road Community Center
911 Ileagnes Rd
Raleigh, NC  27603
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Sponsor: City or Raleigh Parks, Recreation & Cultural Resources
Telephone: 919-807-8545
Contact Name: Christy Famolare

More information

Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
View map »


Telephone: 919-962-7529

More information

Show More...
Show Less...

Forget tourist-filled museums, make your own memories with a photo scavenger hunt tour in Raleigh! On a Let’s Roam scavenger hunt, you and your team will work together to wander throughout...

Cost: $11

Where:
500 S Salisbury St
raleigh, NC  27601
View map »


Sponsor: Let's Roam
Website »

More information

Join our bird enthusiast, Vernon, for an easy walk while looking and listening for our feathered friends. Discover different types of birds and their habitats.​ No preregistration required. Meet...

Cost: FREE

Where:
Lake Crabtree County Park
1400 Aviation Pkwy.
Morrisville, NC  27560
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Sponsor: Lake Crabtree County Park
Telephone: 919-460-3355
Contact Name: Carol Cunningham
Website »

More information

How did people predict the weather before The Weather Channel, and can animals really help? Come to the Finley Center to put our colonial weather proverbs to the test and make a pop-up woodchuck...

Cost: For all ages; FREE. Registration is not required

Where:
Historic Yates Mill County Park
4620 Lake Wheeler Rd
Raleigh, NC  27603
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Telephone: 919-856-6675
Website »

More information

Amongst the ancient oak trees is the heart of Raleigh. We'll help you see the forest for the trees and all its magic splendor. Tourist, local, or new to town, this is a lively small group activity...

Cost: $11

Where:
Downtown
500 S Salisbury St
Raleigh, NC  27601
View map »


Sponsor: Let's Roam
Telephone: 833-202-7626
Contact Name: Kelly
Website »

More information

Summer Garden Camps at the JCRA invite your child to investigate nature during half or full day camps.  Campers tend to the garden, harvest vegetables, catch insects, and create crafts from the...

Cost: Varies depending on camp week

Where:
JC Raulston Arboretum
4415 Beryl Rd
Raleigh, NC  27606
View map »


Sponsor: JC Raulston Arboretum
Telephone: (919) 513-7011
Contact Name: Elizabeth Overcash
Website »

More information

Kindermusik is a research-based early childhood curriculum that includes 45-minute classroom lessons with materials and resources that encourages parental involvement . Research has linked...

Cost: $70/month

Where:
Hope Community Building
2080 E Williams St
Hope Community Building, Fuquay Varina Room
Apex/Holly Springs, NC  27539
View map »


Telephone: 191-990-25432
Contact Name: Leigh Hamm
Website »

More information

Join us to meet the educators, see the farm and learn more about our Preschool for 3-5 year olds and Camps for 4-10 year olds. We'll have a campfire for some warmth but please come dressed for the...

Cost: 0

Where:
Longleaf Forest School
4826 Mt. Moriah Road
Durhan, NC  27707
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Sponsor: Longleaf Forest School
Contact Name: Tara Lawson
Website »

More information

Chinese New Year Festival, also Lunar New Year Festival. Largest public event in the Triangle. MAIN STAGE has vocal and orchestral music, folk dance, Lion and Dragon dances, martial arts, and comic...

Cost: $10 entry at door, military and senior discounts, kids<6 free

Where:
Dorton Arena, NC State Fairgrounds
1025 Blue Ridge Road
Enter Gate 1,2,4,5,11
Raleigh, NC  27607
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Sponsor: NC Triangle Area Chinese American Society
Contact Name: Michael, Shin
Website »

More information

Chinese New Year Festival or Lunar New Year Festival, largest public event in the Triangle. MAIN STAGE with musical and dance performances, Lion Dance Dragon Dance, martial arts, comic skits emceed...

Cost: $10 entry at door, military and senior discounts, kids<6 free

Where:
Dorton Arena, NC State Fairgrounds
1025 Blue Ridge Road
Enter Gate 1,2,4,5,11
Raleigh, NC  27607
View map »


Sponsor: NC Triangle Area Chinese American Society
Contact Name: Michael, Shin
Website »

More information

Skate on an ice trail or free skate on 17,000 sq. ft of ice. Located in the Upper Pond of the Whitewater Center, the skating environment features three distinct programming areas and an on-ice...

Cost: 20

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Lights is a half-mile walking trail that leads viewers through a series of immersive light installations featuring  honeycombs, vines, crystals, and other natural features integrated into the...

Cost: Free

Where:
USNWC
5000 Whitewater Center Pkwy
Charlotte, NC  28214
View map »


Sponsor: USNWC
Telephone: 704-391-3900
Website »

More information

Sign up for a Raleigh scavenger hunt and put on your best Nick Cage impression as you seek out the national treasures hidden in Raleigh. Via an app, be guided through the cultural, historical,...

Cost: See website for fees

Where:
Downtown Raleigh
500 S. Salisbury St.
Raleigh, NC  27601
View map »


Sponsor: LetsRoam!
Telephone: 833-202-7626
Contact Name: LetsRoam!
Website »

More information

Spanish Alive is providing Family Spanish classes starting in January! Join us to learn Spanish as an entire family in an immersive, fun environment. Our teachers are trained Spanish educators and...

Cost: $75-$216

Where:
Spanish Alive
156 E. Chatham St
Cary, NC
View map »


Website »

More information

Did you know that Disney, Netflix, Google and NASA, just to name a few, are all using Python? Python can be used for creating web applications, automation, programming robots and artificial...

Cost: Free: registration required

Where:
, NC


Website »

More information

FEB. 1, 2020 | 1 – 4 P.M. | BLUE JAY POINT COUNTY PARK Spend a winter afternoon getting to know Blue Jay Point County Park at our Winter Open House. Whether you’re a regular visitor or have...

Cost: Free

Where:
Blue Jay Point County Park
3200 Pleasant Union Church Road
Raleigh, NC  27614
View map »


Telephone: 919-870-4330
Website »

More information

Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
View map »


Telephone: 919-962-7529

More information

Come on out to support the NC State Gymnastics team as they take on North Carolina in a RED out on February 1st! The first 300 fans in attendance will receive an exclusive red NC State Gymnastics...

Cost: $3-$7

Where:
Reynolds Collisuem
2411 Dunn Ave.
Raleigh , NC  27607
View map »

More information

Come on out to support the NC State Gymnastics team as they take on North Carolina in a RED out on February 1st! The first 300 fans in attendance will receive an exclusive red NC State Gymnastics...

Cost: $3-$7

Where:
Reynolds Collisuem
2411 Dunn Ave.
Raleigh , NC  27607
View map »

More information

Hounded by Death, the character of Everybody desperately seeks out everyone and everything they know in hope of finding something meaningful to take to the grave. These 90 minutes of theatrical...

Cost: Ticket prices start at $15

Where:
PlayMakers' Repertory Company
120 Country Club Rd
Chapel Hill, NC  27599
View map »


Telephone: 919-962-7529

More information

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Annual Guides

Education Guide

The 2019-20 Education Guide offers 718 education resources in the Triangle, including area preschools, private schools, public school systems, charter schools, boarding schools and academic resources.

The Triangle Go-To Guide

Our Triangle Go-To Guide connects you to family fun resources across the Triangle. In our 2019-20 issue, explore 1,028 resources for family fun.