When I first shared the news of my pregnancy with friends and family, I heard many stories about how active the baby was in the womb, especially at bedtime. I didn’t notice any difference until late in my pregnancy, when my baby became noticeably more active when I was getting ready for bed. With my growing belly and ongoing hormonal changes, this was also a time when I struggled to find the most comfortable sleeping position.
I don’t find my baby’s movements distracting while I sleep, but I know a lot of people who complain that their unborn children are so active late at night that it disrupts their sleep. Of course, I wanted to know more about why this is so common, so I spoke with a few experts to find out what’s going on. Here’s what they had to say about why fetuses like to move a lot at night, and how to feel comfortable during all this activity.
Why does the fetus move more at night?
Sleeping during pregnancy can feel difficult, but there are ways to make the experience better.
In the evening, you’re most likely starting to wind down from the day’s work. But if you’re pregnant, you may notice that your fetus does the opposite and starts to become more active during this time.
“This may be because the movement and rocking that a person normally does in daily life can soothe the baby and help the baby rest,” said Dr. Susan Crow, an obstetrician-gynecologist and clinical professor of obstetrics and gynecology in Maternal and Infant Health. Stanford University School of Medicine.
Dr. Ila Dayananda, an ob-gyn and chief medical officer at Oula Health, said the movements of an awake, active parent during the day may have a sedative effect on the fetus. Another theory is that later in the day, especially when a pregnant woman is leaning, the fetus may have more room to move. The fetus may be more active at night due to lower blood sugar levels or Dayananda’s other theory: “There’s also the idea that the fetus is establishing its own circadian rhythm and is seeing differences between day and night,” she says.
Dr. Andrea Desai, a maternal-fetal medicine specialist at the University of Maryland Medical Center, agrees: “As the fetal nervous system develops, they develop their own circadian rhythm, much like a sleep-wake cycle. , and the pattern is like we have.
The good news is that fetal movements at night are a positive sign of your baby’s health. Tracking your baby’s movements is an effective way to prevent stillbirth or determine if there is something wrong with your baby. The American Pregnancy Association recommends that you start recording fetal movements at 28 weeks (or starting in the third trimester).
The goal is to pick a time of day when you know your baby is most active (usually at night) and count up to 10 movements in 2 hours. “There is no right or wrong time to feel fetal movement, and every pregnant patient is guided by their doctor about what to expect along the way,” Desai said. “Move counting is a tool that pregnant women can use at home,” she added. , they can use it to comfort themselves if they are worried that their baby is moving less than they expected.”
All fetal movements can be uncomfortable experiences at times. I can definitely vouch for this because I’ve been stabbed in the ribcage so many times and experienced double kicks from my babies. On the other hand, for some people, exercise before bed is not a problem, but the extra pressure on the bladder is. This can lead to more trips to the bathroom throughout the night, which can also disrupt sleep in its own way. If this happens to you (as long as you’re not dehydrated), try reducing your fluid intake 2 to 3 hours before bed.
What you can do to improve your sleep
If fetal movements and other changes during pregnancy are affecting your ability to sleep, there are things you can do to improve it. “For pregnant women who are having problems with their fetus being active at night, we encourage them to try lying down for about an hour before going to bed or starting a sleep routine,” Crow said.
The reason is that during this time you can bond with your baby and hopefully tire them out with the extra interaction before you go to bed. Relieve fetal movements.
Dr. Nisarg Patel, an obstetrician-gynecologist at Clinic Spots, recommends developing a calming ritual before bed. “You can try drinking warm tea and doing light stretches before bed to relax your body and reduce the chance of extra movement in the womb,” he says. But most importantly, Patel recommends avoiding using electronic devices or eating large meals before bed, as they can easily disrupt sleep, whether you’re pregnant or not.
Desai recommends avoiding strenuous activity before bed and not going to bed full of sugary snacks or stimulants like caffeine. As a last resort, you might consider taking a sleep aid. “Sleep aids for insomnia, such as melatonin or doxylamine, such as Unisom, may be helpful but should only be used after discussing it with your doctor,” Desai warns.
Additionally, you need to avoid sleeping on your back for long periods of time from your second trimester to your third trimester. Instead, during this period, you should start sleeping on your left or right side as your pregnancy progresses. “Pregnant women should not sleep on their backs without support as this can impair circulation,” says Crowe. “To optimize circulation and reduce discomfort, it is recommended to use pillows to support or support sleeping on your side to increase comfort. “
If you’re not used to sleeping on your side, you can also sleep on a pregnancy pillow to provide proper support. There are many options on the market designed to support your back, abdomen, hips, and knees.
take away
Nighttime fetal movements may be exciting at first, but if there are too many, they can disrupt your sleep. Fortunately, this is temporary and can be managed by making small adjustments. Whether it’s creating a calming bedtime routine, bonding with your baby, or making sure you have enough pillow support, there are plenty of techniques you can try. Remember, detecting fetal movement is a good thing in the long run, as it means your baby is thriving in the womb.
