Your circadian rhythm can also impact your baby’s growth and brain development in the early stages of pregnancy. Understanding how your daily habits affect this rhythm can help you make informed choices to support your and your baby’s health.
What Is a Circadian Rhythm and Why Does It Matter in Pregnancy?
The circadian rhythm is your body’s internal schedule that tells you when to eat, sleep and wake up. It also controls the release of hormones in your body, such as melatonin, which is often highest at night.Melatonin crosses the placenta during pregnancy and guides your baby’s internal biological clock as well. Research shows that if the mother follows a regular sleep-wake cycle, it can help your baby have better sleep, growth and brain development in the womb.
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How Does Your Daily Routine Affect Your Baby?
The habits that you follow every day can affect your baby in the following ways:- Going to bed and waking up at consistent times maintains hormone balance. Poor or irregular sleep can increase stress hormones, which may affect foetal growth.
- Natural sunlight exposure in the morning regulates your melatonin production. Artificial light at night can confuse your body clock and affect your baby.
- Your blood sugar and metabolism remain stable when you eat your meal at a regular time. Erratic eating patterns can disrupt your body clock and affect nutrient supply to your baby.
- Gentle exercise can support your circadian rhythm and reduce pregnancy-related tiredness.
What Happens if Your Circadian Rhythm Is Disrupted?
If you do not allow your circadian rhythm to sync, it can cause the following problems.- Foetal Growth: Lower birth weight or delayed growth is common in your baby if the mother has irregular rhythms.
- Brain Development: The nervous system of your baby relies on the melatonin released by the mother. It provides cues for sleep-wake cycles and helps in maturing the brain.
- Metabolic Activity: The chances of obesity or insulin resistance are higher in your baby if you do not maintain the circadian rhythm.
How Can You Support a Healthy Circadian Rhythm?
You can support the circadian rhythm of your body through the following steps.- Sleep for 7–9 hours every night and follow a schedule for going to bed at a set time.
- Start your day by stepping out in the morning sunlight for at least 15–30 minutes so that your body knows it is daytime.
- Use soft lighting at night to wind down and reduce screen exposure 1–2 hours before bed.
- Try to eat at the same time to regulate metabolic activity.
- Gentle activities, such as walking, prenatal yoga, or stretching at consistent times, support energy levels.
- Meditation, breathing exercises, or talking with a spouse or family member can reduce stress hormones.
How Partner Support Helps
You can rely on your partner to provide the much-needed support through this time and help you maintain a healthy routine. It can be encouraging for you if you also invite your partner to join you for morning walks or create a calming and screen-free bedtime routine for better sleep. Spending quality time together can lower your stress and contribute to your body’s rhythm and your baby’s development.When to See a Doctor
Some disruptions are normal, but you may want to seek your doctor’s advice under the following circumstances.- Insomnia or poor-quality sleep.
- Feeling of tiredness despite adequate rest.
- Significant stress, anxiety, or mood swings.
- High blood pressure, unusual foetal growth patterns, or preterm contractions.
Your baby’s early development relies on your internal body clock. You can maintain your sleeping pattern, limit screen time, and get sunlight in the day to help your body clock sync with the outside factors. All of these aspects also help your baby’s development.
When you adopt lifestyle changes, it creates a nurturing environment for your baby to grow in the womb. It will also improve your energy levels, lower stress and support your well-being for a healthy pregnancy.
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FAQs on How Maternal Circadian Rhythm Affects Early Foetal Development?
- Can taking naps during the day disrupt my circadian rhythm?
Taking naps for 20-30 minutes is considered safe, but a long nap during the day can affect your sleep at night. - Does shift work harm foetal development?
Your circadian rhythm may not be in balance if you work in irregular shifts, so you can discuss the possibility of making adjustments to the shifts to minimise the risks. - Can bright light therapy help regulate my rhythm during pregnancy?
Your internal body clock can reset with exposure to morning sunlight every day. It can be particularly helpful if you struggle to sleep during seasonal changes.