Your Heightened Senses During Pregnancy

Key Takeaways:

• Hormonal changes, particularly increased estrogen, progesterone, and hCG, cause heightened senses during pregnancy

• Hyperosmia (enhanced sense of smell) typically starts in early pregnancy and is one of the first noticeable changes

• Most sensory changes are temporary, and they return to normal after giving birth

• Simple strategies can help you manage sensory sensitivity and reduce discomfort

If you've suddenly noticed new smells in your own home or like your favorite perfume has become unbearable, it's not your imagination! Heightened senses during pregnancy are very real, and they're one of those pregnancy symptoms that can feel like both a superpower and a challenge at the same time.

While every pregnancy is unique, understanding why these changes happen and how to manage them can help you navigate this special time with more confidence and comfort.

The short answer: Hormones. Rising levels of pregnancy hormones—estrogen, progesterone, and human chorionic gonadotropin (hCG)—prepare your body for growing your baby and impact how you experience the world around you.

These hormonal changes can dramatically affect your sensory perception in ways that many scientists believe may have developed as protective functions. For example, a heightened sense of smell might have helped early humans detect spoiled food or environmental dangers during pregnancy. While we don't face the same survival challenges today, our bodies still carry these evolutionary adaptations.

The good news is that most sensory changes are temporary. Many women notice these symptoms peak during the first and third trimesters when hormone levels are rising rapidly, though some women experience heightened sensitivity throughout their pregnancy. Most women find their senses gradually return to normal during the postpartum period.

If there's one sense that changes most dramatically during pregnancy, it's your sense of smell. This heightened sense of smell, known medically as hyperosmia, is often one of the earliest pregnancy symptoms many women experience.

When Does Hyperosmia Start in Pregnancy?

For most pregnant women, heightened smell begins in early pregnancy, sometimes even before pregnancy tests show positive. This enhanced olfactory sensitivity tends to be strongest during the first trimester and may continue through the second and third trimesters. While some women experience relief as their pregnancy progresses, others maintain this heightened sense throughout.

Why Smell Changes Happen

Higher levels of estrogen and other pregnancy hormones can make the sense of smell more sensitive. Nausea and morning sickness often accompany this heightened sense of smell, and certain foods, cleaning products, perfumes, or body odors that never bothered you before might suddenly trigger nausea or aversions.

Managing Your Enhanced Sense of Smell

• Keep windows open when possible to maintain good air circulation

• Use the exhaust fan when cooking and keep the kitchen well-ventilated

• Switch to unscented, pregnancy-safe personal care products and cleaning supplies

• Store strongly scented items in airtight containers

• Keep lemon or peppermint oil nearby. Many pregnant moms find these scents helpful when feeling nauseous 

Your sense of smell and taste work hand in hand, so it's no surprise that when one changes, the other follows. Many pregnant women experience significant changes in their taste preferences, from mild adjustments to complete food aversions.

These taste changes, known as dysgeusia, can make your favorite foods suddenly taste metallic, too sweet, too salty, or just "off." In one small study, 30% of pregnant women changed their diet during their first trimester due to taste changes. Some researchers theorize that aversions to bitter tastes might be another form of protection to help pregnant moms avoid toxins and detect potentially harmful substances. Food cravings may be influenced by hormonal changes, though their exact cause isn’t fully understood. 

Adapting to Changing Tastes

• Try plastic, wooden, or bamboo utensils if you're experiencing a metallic taste

• Experiment with food temperatures, some people find cold foods more palatable

• Keep sugar-free mints or ginger candies handy 

• Stay hydrated with water flavored with fresh fruit or cucumber

• Take prenatal vitamins before bed to minimize nausea 

During pregnancy, your skin may become more sensitive to touch, temperature, and pressure. This increased sensitivity is common and may be related to hormonal changes, increased blood flow, and skin stretching as your body adapts to pregnancy.

You might notice clothing feels more irritating or that temperature changes affect you more than before. This heightened sensitivity can extend to increased breast tenderness, particularly in the first trimester.

How to Handle Touch Sensitivity

• Choose soft, breathable fabrics for clothing and bedding

• Layer clothing to better regulate temperature

• Use pregnancy-safe moisturizers and other products for itchy or sensitive skin

• Communicate with your partner about comfortable levels of touch

• Consider a pregnancy pillow to help manage pressure points while sleeping

Pregnancy hormones don't stop at smell, taste, and touch—they can affect vision as well! Some pregnant women experience changes in their eyesight, from mild blurred vision to temporary nearsightedness.

Fluid retention and hormonal fluctuations typically cause these changes, which can alter the shape and thickness of your corneas. You might also notice your eyes feeling drier than usual or being more sensitive to bright lights. While most vision changes during pregnancy are normal and reverse after giving birth, mention any sudden or severe changes to your healthcare provider immediately.

Vision Care During Pregnancy

• Keep pregnancy-safe eye drops or artificial tears handy for dry eyes

• Wear sunglasses when outdoors to reduce light sensitivity

• Take regular breaks from screens to reduce eye strain

• Consider waiting until after pregnancy for new glasses or contact lens prescriptions

One less commonly discussed change during pregnancy is tinnitus, or ringing in the ears. This is caused by changes in hormones, stress levels, blood pressure, and blood volume. For many women, hearing returns to normal during the postpartum period, but reach out to your provider if you have concerns.

Making Adjustments for Hearing Changes

• Monitor hearing changes and bring up concerns with your provider 

• Protect your ears from very loud noises

• Try relaxation techniques and a white noise machine 

With all these sensory changes happening at once, you might feel overwhelmed sometimes. Here are strategies that can help:

Create a sensory sanctuary at home. This can be a space with soft lighting, comfortable seating, and minimal sensory stimulation where you can retreat when things feel too intense.

Set boundaries with friends and family about your needs. It's okay to ask visitors to skip perfume or keep the TV volume lower.

Practice self-care:

• Take regular breaks throughout the day to rest your senses

• Practice mindfulness techniques to manage overwhelming experiences

• Keep a journal to track which situations trigger sensory overload

When to Contact Your Healthcare Team

While most sensory changes are normal, contact your care provider if you experience:

• Sudden vision changes or persistent blurred vision

• Severe or worsening headaches with sensory changes, especially if accompanied by vision changes or elevated blood pressure

• Hearing loss that concerns you

• Sensory changes that significantly impact your daily life

• Any symptoms that worry you, no matter how small they may seem

Your healthcare team is there to support you throughout your pregnancy, and no concern is too minor to discuss.

Your sensory experiences may change as your pregnancy progresses. Some women find that heightened sensitivity peaks in the first trimester and gradually improves, while others maintain enhanced senses throughout. By late pregnancy, some symptoms like nasal congestion might actually dull your sense of smell temporarily.

The important thing to remember is that these are common pregnancy-related changes experienced by many women. Your heightened senses are your body's way of adapting to pregnancy, and for most women, they'll return to baseline after giving birth.

At Aeroflow Breastpumps, we understand that pregnancy comes with lots of changes and questions. While we specialize in helping you get breast pumps and breastfeeding supplies through insurance, we're also here to provide the information and support you need throughout your pregnancy journey and beyond. Remember, you're not alone in this journey, and you're doing great, mama!