Here at Adoption Choices of Colorado, we love being conversation starters. We’re advocates who answer any and all questions, even the silly and obscure ones. In large, we aim to provide meaningful resources and means of support during your unplanned pregnancy. This way, you’re able to conduct a positive and healthy pregnancy experience.
Recently, we’ve been discussing important and beneficial ways to go about achieving healthy practices of self-care, nutrition and exercising. This week, we are discussing the benefits of sleep during your unplanned pregnancy.
Sleep and its Benefits
Your need for sleep is driven by the amount of time you spend awake. The longer you are awake, the greater your need for sleep. Your internal clock helps you regulate sleep patterns. These cycles are called circadian rhythms, which repeat every 24 hours. Your circadian clock is controlled by our hypothalamus and greatly influenced by light. Your hypothalamus receives signals, which then communicate to other parts of your brain, including your pineal gland. In response to light, the pineal gland turns off the production of melatonin, a hormone that causes drowsiness. Your levels of melatonin normally increase after darkness, making you feel drowsy. The change in melatonin during the sleep/wake cycle reflects your circadian rhythms.
In short, this is why we rise and shine during daylight hours and sleep during dark hours; although, this can vary depending on where you live in the world or if you work nights. These factors can cause your circadian rhythms to fluctuate, and you may have a harder time sleeping. Lack of sleep can deeply deprive you of the overall benefits you should be receiving, especially during pregnancy.
10 Benefits of Sleep:
- Better productivity and concentration
- Depression prevention
- Better social and emotional interactions – being able to recognize important social cues and process emotional information.
- Lower risk of weight gain
- Lower risk of diabetes
- Better calorie regulation – reduced levels of Ghrelin, the hormone that stimulates appetite, and higher levels of leptin, the hormone that suppresses appetite
- Higher exercise performance – performance intensity, energy and mental functioning
- Lower risk of heart disease
- Lower inflammation
- Stronger immune system
In order to harness these benefits, be on the lookout for our up and coming blog that discusses tips for better sleep.
Sleeping for Two
As the saying goes, “You are eating for two,” this same logic applies to sleep. Your body is constantly changing and growing throughout pregnancy, which is the main reason that it affects your quantity and quality of sleep. Sleep during your unplanned pregnancy should be the least of your worries. So, be sure to talk to your doctor about any issues you may be having, and practice consistency regarding routines and habits.
The National Institute of Health says most adults, on average, need eight or more hours of sleep. Sleep is especially important during pregnancy because it regulates growth hormone levels, which dictates your shape, size and baby’s development. So, sleep should be a high priority during your pregnancy. Poor quality of sleep during gestation tends to result in a longer labor and is also correlated with a higher rate of cesarean deliveries.
Trimesters
1st trimester
During your first trimester, your body’s main issue is constant tiredness as it begins to change and your levels of progesterone begin to rise. You might even find a more frequent urge to use the bathroom, disrupting your quiet hours. Going to the bathroom more often is normal. However, if at any point it hurts to pass urine, talk to your doctor. Make sure you are sticking to a daily routine that offers consistent ways to provide self-care, but also limits stress or triggers that can cause lack of sleep. For instance, going to bed early, implementing naps, eating well, drinking lots of fluids and surrounding yourself with people and/or an environment that is positive and healthy are all good ways to enact self-care.
2nd trimester
Your body is constantly growing and changing during this trimester and will face new challenges. You may notice feelings of stuffiness, leg cramps and unusual dreams or odd habits such as snoring. To alleviate these symptoms, listen to your body. Maintain a healthy diet and drink plenty of fluids. You can use saline spray for a stuffy nose and stretch or be active to help with leg cramps. You can also implement a regular routine to reduce stress. Talk to your doctor if you have any questions or concerns, and, as always, your partner or spouse, friends, family members, and/or counselor are always there to lend an ear.
3rd trimester
It is important during this time that you take the necessary precautions and sleep properly – especially from 28 weeks until the birth of your child. Lying on your back can reduce blood flow to your baby and restrict his or her oxygen supply. Sleeping on your side is best. The easiest ways to implement sleeping on your side is by investing in pillows. Place them behind your knees, under your belly and behind your back for added support. Pillow usage can also reduce heartburn and snoring. During this time, your back may begin to ache. So, avoid heavy lifting and long periods of housework or standing. Make sure to rest your legs any chance you get in order to avoid other such pain and swelling. Also, your frequency of needing to pee will likely increase even further due to your baby’s positioning on your bladder and an increase in hormones that cause your pelvic floor to relax. Pelvic floor exercises can aid you in avoiding ‘leakage’.
Sleeping during Your Unplanned Pregnancy
Remember, sleep is just one of the essential aspects to a positive and healthy pregnancy. Overall, make sure you’re ingesting the proper amounts of calories and liquids, staying active and, of course, sleeping well.
Be sure to stay tuned for our next blog – the second part of our sleep series – where we talk about sleeping positions to avoid, habits and health issues that cause sleep deprivation and tips for an optimal night’s rest.
Adoption Choices of Colorado
Adoption Choices, Inc. is a private, non-profit adoption agency licensed by the state and leader in the adoption community. We have been assisting birth parents, children, and adoptive parents in Colorado since 2002. Our staff has a genuine commitment to providing an empathetic, empowering, and progressive experience to all involved in the adoption process. For more information on adoption please contact Adoption Choices of Colorado. We can be reached via our website or phone 303-670-4401.
Support Adoption Choices
Adoption Choices, Inc. is partnering with Crowdrise, a fundraising website for nonprofits, to help our adoptive parents and birth parents with much needed financial assistance. We understand that expenses keep clients from fulfilling their dreams. Both with birth parents making a plan for adoption, and with adoptive parents growing their family. It is our mission to provide financial assistance through grants and scholarships, awarded annually in November, in honor of National Adoption Month. Funds assist adoptive parents with matching and placements, adoption finalization and helping birth mothers improve their lives through higher education — and much more.
However, we can’t do it alone. Please read up on our programs and donate money where you are able. Your donation will make a huge impact.
About the Author
Taylor Tsakopulos, the bestselling student. She has interned locally in Denver and internationally in Dublin, Ireland, taken classes/workshops and worked odd jobs and yet always comes back to being a student and the desire to learn or create.
She is a jack of all trades (i.e. a Gemini). She is a Denver-based writer, creator, artist and student. A graduate from Metropolitan State University of Denver (MSU).
When she isn’t creating content she’s off dancing and hiking. Always chasing after new things and experiences. After living and working in Europe, she is hungry for more.
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Sources:
10 Reasons Why Good Sleep Is Important. (n.d.). Retrieved March 17, 2020, from https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important#2.-Good-sleepers-tend-to-eat-fewer-calories
Fletcher, J. (2019, May 31). Why is sleep important? 9 reasons for getting a good night’s rest. Retrieved March 17, 2020, from https://www.medicalnewstoday.com/articles/325353#stronger-immune-system
Sleep during pregnancy: the science behind those ZZZs. (n.d.). Retrieved March 17, 2020, from https://www.oviahealth.com/guide/10189/science-behind-sleep-during-pregnancy
Sleeping for Two: Sleep Changes During Pregnancy. (n.d.). Retrieved March 17, 2020, from https://www.livescience.com/50713-pregnancy-sleep.html
Retrieved March 17, 2020, from https://www.pregnancybirthbaby.org.au/sleep-during-pregnancy
Stephanie joined the Adoption Choices family in 2014 as the Child Placement Supervisor. Her love for adoption began in first grade when she made friends with twins adopted from Vietnam. Her heart grew strong over the years for adopted children and ultimately led her to graduate school where she continued her focus to her dream of working in the adoption field. Stephanie earned a Master of Social Work degree from the University of Denver in 2001. Over the past 15 years, Stephanie has worked as a pregnancy counselor and as an adoptive parent counselor for foster care, international adoption and domestic adoption, writing hundreds of home studies for families, and helping build their forever families. Stephanie is married and has three boys ages 12, 9, and 5. Together with her family she enjoys riding bike, playing games, watching her three sons compete in their various sporting and musical activities and go on vacations.
Christy Ikeler, is our Executive Director and Birth Parent Director. Christy has been with Adoption Choices Team for 18 years, since opening the doors in 2002! Christy has a true passion for what she does and her true love is working with and helping each birth parent. Whether she is up all night on the phone talking with them, taking them to doctors appointments, out for their favorite treat, providing counseling or at the hospital during labor and delivery, Christy is very involved every step of the way. She has a contagious laugh and a spunky personality that our birth moms all can bond with and relate to. As an adoptive parent herself, adoption holds a very special place in her heart and she can relate on every level with both birth parents and adoptive parents. In her free time Christy loves spending time with her daughter, gardening, baking and taking vacations with her family. Christy is an excellent leader for our team at Adoption Choices and is truly one of a kind!! As Executive Director, Christy spends time with the staff, birth parents and adoptive families in order to ensure that the agency is running smoothly. She has placed a huge emphasis on community outreach and programs for birth parents. Christy loves the opportunity to lead the agency into a brighter future.
Ms. Mackenzie has built a successful counseling career over the past 20 years, supporting mothers and families, people of all ages and genders, students, community professionals and fellow clinicians. Liv values a diverse professional focus, including the entrepreneurial life of a sole proprietor, the evaluative process of certifying foster/adoptive homes, the insightful and mindful one-on-one one work with enthusiastic clients, and serving as an advocate for underserved populations. Liv is a Licensed Professional Counselor and holds a BA in Pre-Law and Economics from American University, an MA in Counseling from Adams University and a certificate in Human Resource Management from Villanova University. Away from work you will find Liv spending time in nature, biking to the farmer’s market and adventuring with her family.
Catherine A. Madsen, joined the Adoption Choices family as legal counsel in 2013. Catherine is responsible for providing legal guidance to the Agency, training and updating staff on developments in adoption law and legislation, and program development. Catherine
Virginia Frank is an adoption attorney accredited since 1991 with the American Academy of Adoption Attorneys. Ms. Frank is a leader in the field of private adoption and has completed over 4,000 adoptions in her career. Ms. Frank has a law degree from Oklahoma City University and a BA in both Political Science and Communications from the University of Oklahoma.
Cassidie has been with Adoption Choices since 2015, she has her bachelors in Interdisciplinary Affairs with concentrations in both Sociology and Business Management. Cassidie has additional training in Victim Advocacy, foster care and has been working in women’s services for over 10 years. Cassidie has always had a heart for adoption and it was her career dream to work in adoption. She started off doing volunteer work for advocacy programs, adoption organizations and worked in High Risk Maternal Fetal Medicine through the University of Colorado Hospital and Children’s Hospital of Colorado. Cassidie is also blessed to have personally experienced an adoption of her own in 2012, completing her family of five! Cassidie loves what she does as a case worker from initial phone calls, meetings, doctor appointments, interaction with the adoptive families to delivery and counseling. Cassidie has a passion for those in need and strives to help make a difference in the lives of the people she meets. She is a firm believer in being kind, compassionate and open minded in all situations. “Unless you’ve walked in their shoes, there’s no place for judgment. A kind word or compliment can go a long way!” The bittersweet moments in adoption reminds Cassidie each and every time, why she loves what she does!