- By Bornika Das
- Fri, 16 May 2025 08:48 PM (IST)
- Source:JND
Pregnancy is a beautiful journey, but it comes with its own set of physical and emotional challenges, especially when it comes to sleep and breathing. As the body undergoes significant transformations to support the growing baby, many expecting mothers find it increasingly difficult to get quality rest or breathe comfortably, particularly during the later stages of pregnancy. From hormonal shifts and physical discomfort to anxiety and frequent nighttime awakenings, sleep disturbances can start early and persist throughout the trimesters. Additionally, changes in lung function due to a growing uterus pressing against the diaphragm can make breathing feel laboured, especially when lying down.
Understanding these changes and learning how to manage them is essential for the well-being of both mother and baby. In conversation with Jagran English, Dr Praveen Kumar B.S, Consultant – Pulmonology, Manipal Hospital, Yeshwanthpur, shares practical and smart tips that can make expecting mothers breathe easy, sleep better and enjoy a healthier pregnancy.
Changes Witnessed During Pregnancy
Sleep By Trimester
First Trimester: Dr Praveen Kumar B.S shares, “During the first three months of pregnancy (termed as first trimester) the placental growth is very significant, which can leave the expectant mother feeling unusually tired.” It is important to get plenty of rest during this phase.
Second Trimester: The following months marking the second trimester bring some relief and some disruption. Although there is an improvement in the energy levels sleep gets affected notably. The growing foetus causes increased pressure on the abdomen and bladder leading to waking more often to use the restroom or trying to find a comfortable sleeping position.
Third Trimester: Many pregnant women experience increased sleep disturbance due back pain, baby kicks, and leg cramps, which are common during the late pregnancy phase. Dr Praveen Kumar B.S says, “Some women also experience nasal congestion, anxiety about labour, or vivid dreams that disrupt rest. As the baby pushes against the diaphragm, breathing may also feel harder.” Some women may also experience severe sleep-related problems like sleep apnoea, acid reflux, or restless legs.
Respiratory Changes
Foetal growth and development result in an increase in the uterus size and compression of the diaphragm. During the late stages of pregnancy, the diaphragm is pushed upwards by at least 4- 5 cms above the normal position. Dr Praveen Kumar B.S states, “This leads to changes in the mechanics of breathing, particularly in women with a short torso or large uterine growth as seen in multiple pregnancy or polyhydramnios – a condition due to excessive amniotic fluid.”
Pregnant women should be active and not avoid performing regular activities of the daily life, but at a slower pace. During pregnancy, women should be able to climb a flight of stairs without gasping for breath. In case they are not able to do this a medical evaluation is warranted. Additionally, pregnant women should also be watchful about the nocturnal breathing symptoms, particularly waking up in the night due to shortness of breath.
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Expecting Moms Experience Several Changes (Image Credits: Canva)
Tips For Restful Sleep And Healthy Lungs During Pregnancy
Dr Praveen Kumar B.S states that healthy breathing and adequate sleep during pregnancy are paramount for both the mother and the baby.
Here’s how moms-to-be can take care of their lung health and sleep better during pregnancy:
A lung-healthy diet. Avoid caffeine, spicy or heavy meals late in the evening to reduce acid reflux. Opt for beverages rich in antioxidants such as green tea and herbal teas.
Gentle exercises like walking or prenatal yoga help reduce stress and improve sleep. Include 30 minutes of moderate intensity aerobics in the exercise regimen for at least 5 days of the week.
Consult your doctor for proper immunisation, such as flu vaccines, to prevent infections during pregnancy.
Consult your doctor if breathing discomfort persists and sleep is interrupted. Treatments such as CPAP machines (for sleep apnoea) or supplements (for restless legs) are safe and effective when used under medical guidance.
Practice sleeping on your left-side and bend your knees slightly to lessen swelling and increases your baby's blood and oxygen flow.
Avoid sleeping on your stomach or back, particularly as your pregnancy goes on. Support your belly and knees with a pregnancy pillow.
Create a relaxing bedtime routine take a warm bath, read a book, or try light meditation. Keep your bedroom dark, cool, and quiet.
Follow a sleep routine, take naps during early hours of the day.
Stay hydrated, but reduce water intake just before bedtime to avoid waking up frequently during the night.
Do not involve in any screen based activities for at least one hour before the bed time.
If unable to sleep despite trying stress relief methods, get out of bed and involve yourself in some other activity feel sleepy.
If experiencing child-birth anxiety seek help from your partner, healthcare provider, friends, write down your thoughts in a journal, or enrol in childbirth classes. Relieving the anxiety is also known to relax your body, improve breathing, and improve sleep quality.