Preventing and Managing Sleep Paralysis in Pregnancy

By Louise Lane , Parent Herald Aug 18, 08:20 am

Photo: (Photo : Wren Meinberg on Unsplash)

Pregnancy brings about numerous physiological and hormonal changes in a woman's body. Alongside the joys of expecting, some mothers-to-be may face unexpected challenges, one of which is sleep paralysis. Sleep paralysis is a temporary inability to move or speak that occurs when waking up or falling asleep. Though alarming, it's typically harmless. During pregnancy, due to various reasons ranging from hormonal changes to stress, some women might experience it more frequently.

Why Sleep Paralysis Occurs in Pregnancy

According to the Sleep Foundation, sleep paralysis occurs during the rapid eye movement (REM) phase of sleep. In this phase, our muscles are naturally immobile to prevent us from acting out our dreams. Sleep paralysis happens when a person becomes conscious before the REM cycle is complete.

During pregnancy, the body undergoes significant hormonal shifts. The hormone progesterone, known to induce sleepiness, surges during pregnancy, which can alter the REM cycles. In addition, physical discomfort, frequent urination, anxiety about the impending birth, or stress can disturb sleep patterns, making pregnant women more susceptible.

A study published in the BMC showed that sleep disturbances, including sleep paralysis, are quite common during pregnancy. Around 66% of pregnant women reported experiencing some form of sleep disorder during their pregnancy. However, it's essential to note that not all these disturbances translate directly to sleep paralysis.

Prevention and Management

Maintain a regular sleep schedule. Consistency can regulate your body's internal clock and reduce the likelihood of sleep disturbances. Aim for 7-9 hours of sleep, as recommended by the American Academy of Sleep Medicine for adults, including pregnant women.
Sleep Position: The left-side sleeping position is recommended for pregnant women. This ensures optimal blood flow to the fetus and can reduce the occurrence of sleep disturbances.
Limit Screen Time: The blue light from devices can interfere with the production of the sleep hormone melatonin. Try winding down with a book or relaxation techniques instead.
Manage Stress: Prenatal yoga, meditation, and deep-breathing exercises can alleviate stress, which is a common trigger for sleep disturbances.
Consult a Professional: If sleep paralysis becomes frequent or disturbing, it's crucial to consult with a healthcare provider or sleep specialist. They might recommend Cognitive Behavioral Therapy for Insomnia (CBT-I), which has been effective in treating sleep disorders.
Educate yourself: Knowing what's happening can often alleviate the fear associated with sleep paralysis. Understand that it's a temporary phase and poses no direct threat to the mother or baby.

While sleep paralysis can be unsettling, understanding its causes and employing preventive measures can significantly reduce its occurrence during pregnancy. By maintaining a regular sleep schedule, managing stress, and seeking professional guidance when needed, pregnant women can navigate this unique journey more comfortably. Always remember that each pregnancy is different; what works for one may not work for another. The key is to find what suits you best and ensure your and your baby's well-being.