February 14th, 2024 . 9 mins read

How To Sleep While Pregnant?

By Sarah Anderson, Certified Sleep Science Coach

Medically reviewed by

Dr. Jennifer Miller, PT, DPT

Dr. Jennifer Miller, PT, DPT

Dr. Jennifer Miller is an outpatient physical therapist. She earned her Doctor of Physical Therapy from Elon University, and a Bachelor of Science in Health Science from Minnesota State University-Mankato. She...
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Sleep is a vital part of the pregnancy journey, but it comes with its challenges.

From hormonal changes to growing discomfort, getting quality sleep can be a task.

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In this guide, we’ll share expert tips for each trimester along with the challenges that you might have to go through, so you rest well and enjoy a healthier, happier pregnancy.

Let’s dive in!

I. First Trimester Sleep Tips:

The initial weeks of pregnancy bring about a substantial increase in progesterone, a hormone that induces drowsiness.

This hormonal surge can lead to changes in your sleep patterns, causing you to feel more tired than usual.

It’s essential to recognize and honor your body’s need for additional rest during this period.

Recommendations for Adjusting Sleep Positions:

Your evolving body may find certain sleep positions more comfortable than others.

While sleeping on your back is generally safe in the early stages, as your pregnancy progresses, experts often recommend transitioning to sleeping on your left side. “I always encourage my pregnant patients to attempt sleeping on their left side as soon as possible,” says Dr. Jennifer Miller, “in order to allow themselves time to adjust prior to later in pregnancy when it’s required. I also suggest the use of a body or knee pillow to ensure proper alignment when sleeping on their side.”

This position promotes optimal blood circulation to the uterus and kidneys, reducing any potential pressure on the liver.

It’s a small adjustment with significant benefits for both you and your baby’s well-being.

Addressing Nausea and Fatigue:

Nausea and fatigue often make a notable entrance during the first trimester.

Coping with these symptoms is vital for a good night’s sleep.

Consider having small, easily digestible snacks before bedtime to combat nausea.

Additionally, incorporating short, well-timed naps during the day can help alleviate the fatigue associated with early pregnancy.

II. Second Trimester Sleep Tips:

As you enter the second trimester, your body undergoes noticeable changes.

The growing uterus and developing baby may lead to increased discomfort, particularly in the lower back and hips.

Understanding these changes allows you to proactively manage discomfort and make necessary adjustments for better sleep quality.

Introduction of Suitable Sleep Positions:

With the progression of pregnancy, finding the right sleep position becomes more critical.

Sleeping on your left side is often recommended as it enhances blood flow to the placenta and helps minimize swelling.

This trimester marks the ideal time to transition to this position for optimal maternal and fetal well-being.

Tips for Dealing With Back Pain and Leg Cramps:

Back pain and leg cramps can become more pronounced during the second trimester.

Employing strategies such as using pregnancy pillows for extra support, practicing gentle stretching exercises, and staying hydrated can help alleviate these discomforts, contributing to better sleep and overall well-being.

III. Third Trimester Sleep Tips:

In the final stretch of pregnancy, the optimal sleep position becomes crucial for both your comfort and the baby’s well-being.

Sleeping on your left side is generally recommended as it enhances blood circulation, reduces the risk of stillbirth, and minimizes pressure on vital organs.

This guidance aims to ensure you maximize the benefits of your chosen sleep position during these critical weeks.

Dealing with Heartburn and Shortness of Breath:

Heartburn and shortness of breath often become more pronounced in the third trimester due to the growing uterus putting pressure on the stomach and diaphragm.

Practical tips, such as avoiding heavy meals close to bedtime and using additional pillows to elevate your upper body, can help manage these symptoms, fostering a more comfortable sleep experience.

Strategies for Finding Comfort With A Growing Belly:

As your belly reaches its peak size, finding comfort in bed may require creative solutions.

Utilizing pregnancy pillows for extra support, experimenting with different sleeping positions, and considering maternity support belts can all contribute to better sleep quality during the final trimester.

These strategies aim to help you navigate the unique challenges associated with a growing belly for a more restful night’s sleep.

Finding A Comfortable Sleep Position During Pregnancy:

Finding a comfortable sleep position during pregnancy can be challenging due to bodily changes and potential discomfort.

Here are some tips to help you discover a comfortable sleeping position:

1. Experiment with Positions: Try various sleep positions, such as sleeping on your left side, using pillows for support, or finding a reclined position. Listen to your body and identify what feels most comfortable.
2. Pillow Support: Place pillows strategically to support your body. A pillow between your knees, under your belly, or behind your back can help alleviate pressure points and provide extra comfort. Dr. Jennifer Miller says “ I encourage my patients to use a pillow between their knees to reduce strain on knee, hip and back joints. Patients also benefit from having a pillow (or body pillow) to support their upper arm to provide improved posture when lying on their side.”
3. Invest in Pregnancy Pillows: Specialized pregnancy pillows, like a full-body pillow or wedge-shaped pillow, are designed to provide optimal support for pregnant individuals. Experiment with different types to find the one that suits you best.
4. Elevate Your Upper Body: If you’re experiencing heartburn or shortness of breath, consider elevating your upper body slightly. This can be achieved by propping yourself up with pillows or using an adjustable bed if available.
5. Use Cushions or Towels: Small adjustments, such as placing cushions or rolled-up towels in strategic areas, can make a significant difference. These makeshift supports can help you customize your sleep environment.
6. Don’t Forget Your Feet: Swollen feet and ankles are common during pregnancy. Elevating your feet slightly with a pillow or cushion can assist in reducing swelling and enhancing overall comfort. Dr. Jennifer Miller adds, “Performing ankle pumps (flexing and pointing feet), while elevating them can assist in reducing swelling.”
7. Shift Positions Gradually: If you wake up during the night, avoid sudden movements. Instead, shift positions gradually to prevent straining muscles or joints.
8. Stay Cool: Pregnancy can cause an increase in body temperature. Keep your sleep environment cool by using breathable sheets, adjusting room temperature, and wearing light sleepwear.

Sleep Positions to Avoid During Pregnancy:

During pregnancy, it’s recommended to avoid sleeping on the back for extended periods, especially in the later stages.

This position may lead to discomfort, backaches, and potentially impact blood circulation.

Health care providers typically caution against back sleeping during the second and third trimesters due to the weight of the uterus putting pressure on the aorta and vena cava, potentially affecting blood flow to the pregnant person and the fetus.

Back sleeping can also contribute to lower back pain, snoring, or breathing problems during sleep.

While some experts advise against back sleeping from 20 weeks onward, recent studies suggest that back and right-side sleeping during the first 30 weeks probably do not significantly raise the risk of stillbirth.

Pregnant individuals are encouraged to choose the sleep position that is most comfortable for them during the first two trimesters, and if they wake up on their backs in the later stages, simply return to their sides.

Why Does Pregnancy Make it Difficult to Sleep?

Pregnancy introduces various physiological and hormonal changes that can contribute to sleep disturbances:

• Hormonal Fluctuations: Elevated progesterone levels induce drowsiness, leading to increased sleepiness during the day. However, hormonal changes, particularly in the first and third trimesters, can cause disruptions in sleep patterns.
• Physical Discomfort: As the baby grows, discomfort from back pain, increased pressure on organs, and the need for more frequent bathroom trips can interfere with continuous and restful sleep.
• Nausea and Heartburn: Morning sickness, often experienced in the first trimester, and heartburn, common in the third trimester, can make it challenging to find a comfortable sleeping position.
• Restless Leg Syndrome (RLS): Some pregnant individuals may experience RLS, characterized by uncomfortable sensations in the legs, leading to an irresistible urge to move them, often worsening at night.
• Anxiety and Stress: Pregnancy can bring about worries and anxieties, impacting the ability to relax and fall asleep. Concerns about the baby’s health, childbirth, or parenting may contribute to increased stress levels.
• Hormonal-Related Insomnia: Hormonal fluctuations, especially in the first trimester, can contribute to insomnia, making it difficult for pregnant individuals to fall and stay asleep.

General Tips for a Better Pregnancy Sleep:

Below are the general guidelines you should follow for better sleep during pregnancy.

1. Importance of a consistent sleep schedule:

Maintaining a consistent sleep schedule is crucial throughout pregnancy.

Going to bed and waking up at the same time each day helps regulate your body’s internal clock, promoting better sleep quality.

This tip emphasizes the significance of establishing a routine that aligns with your body’s natural rhythms for enhanced overall well-being.

2. Creating a comfortable sleep environment:

Your sleep environment plays a pivotal role in the quality of your rest.

A comfortable mattress, supportive pillows, and a cool, dark room contribute to a conducive sleep environment, ensuring you can relax and unwind, essential for a good night’s sleep during pregnancy.

3. Incorporating relaxation techniques:

Pregnancy can bring about heightened stress and anxiety.

This tip introduces various relaxation techniques, such as deep breathing exercises, meditation, and prenatal yoga, to help you unwind and de-stress.

By incorporating these practices into your routine, you can create a calm and serene mental space conducive to better sleep.

4. Seeking professional guidance and support:

Consulting with healthcare providers, such as obstetricians or sleep specialists, ensures that any concerns or difficulties are addressed promptly and effectively.

Professional support contributes to a smoother pregnancy journey with optimal sleep quality.

Nutritional Tips for Better Sleep:

During pregnancy, a well-balanced diet not only supports the health of both the mother and the developing baby but also plays a crucial role in promoting restful sleep.

Here are some nutritional tips to enhance sleep quality during pregnancy:

1. Prioritize Tryptophan-Rich Foods:

Tryptophan is an amino acid that helps in the production of serotonin and melatonin, neurotransmitters that regulate mood and sleep.

Foods like turkey, chicken, nuts, and seeds are rich in tryptophan.

2. Incorporate Magnesium-Rich Foods:

Magnesium is known for its muscle-relaxing properties, promoting a sense of calm.

Include magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your diet.

3. Choose Complex Carbohydrates for Evening Snacks:

Complex carbohydrates, such as whole grains and oats, can help regulate blood sugar levels and contribute to a steady release of serotonin, promoting relaxation and better sleep.

4. Include Foods High in Vitamin B6:

Vitamin B6 is involved in the production of melatonin, a hormone that regulates sleep.

Foods like bananas, potatoes, and fortified cereals are good sources of vitamin B6.

5. Moderate Protein Intake:

Protein is essential for overall health, but consuming heavy protein meals close to bedtime may be harder to digest.

Opt for moderate protein intake and include lean sources like poultry, fish, and plant-based proteins.

6. Limit Caffeine and Sugar Intake:

Caffeine and excessive sugar can disrupt sleep patterns.

Limit the intake of caffeinated beverages and sugary snacks, especially in the hours leading up to bedtime.

7. Stay Hydrated, But Manage Evening Fluid Intake:

Dehydration can contribute to discomfort, affecting sleep.

However, managing fluid intake in the evening can help minimize disruptions from frequent bathroom trips during the night.

8. Consider Herbal Teas:

Some herbal teas, such as chamomile or peppermint, are known for their calming properties.

Enjoying a warm, caffeine-free herbal tea before bedtime can be a soothing ritual.

How Much Sleep Do I Need When I Am Pregnant?

The amount of sleep needed during pregnancy varies from person to person, but the general recommendation is around 7 to 9 hours of sleep per night.

However, it’s essential to prioritize quality over quantity.

Listen to your body and rest as needed.

If you’re feeling fatigued, consider incorporating short naps into your routine.

Additionally, establishing a consistent sleep schedule, creating a comfortable sleep environment, and practicing relaxation techniques can contribute to better sleep quality.

Partner’s Role in Supporting Sleep:

A supportive partner plays a crucial role in ensuring a positive sleep environment for the expectant mother.

Here are ways partners can contribute to better sleep during pregnancy:

1. Create a Comfortable Sleep Space:

Ensure the bedroom is conducive to sleep.

Invest in a comfortable mattress and pillows, and consider blackout curtains to create an ideal sleep environment.

2. Assist with Nighttime Comfort:

Help your partner get comfortable before bedtime.

Offer back rubs, assist with pillows, and ensure she has everything she needs for a restful night.

3. Share Responsibilities:

Divide household chores and responsibilities to avoid unnecessary stress.

A well-balanced workload contributes to a more relaxed and rested state.

4. Establish a Relaxing Bedtime Routine:

Encourage a calming routine before bedtime.

This might include activities like reading, gentle stretching, warm baths, or a spa night at home to promote relaxation.

5. Practice Teamwork in Managing Sleep Challenges:

Work together to identify and address any sleep challenges.

Whether it’s finding comfortable sleep positions or managing disruptions, approaching sleep as a team fosters a supportive and connected relationship.

When to Seek Professional Advice:

Pregnancy introduces unique challenges, and there are instances where seeking professional advice becomes essential.

Here’s when to consider consulting a healthcare provider:

Persistent Sleep Disturbances:

If you’re experiencing consistent difficulties sleeping, whether due to discomfort, anxiety, or other factors, it’s advisable to consult your healthcare provider.

They can help identify underlying issues and provide guidance.

Signs of Sleep Disorders:

Persistent symptoms such as chronic insomnia, excessive snoring, or unusual sleep patterns could indicate a sleep disorder.

Seeking professional advice ensures proper evaluation and management tailored to your specific needs.

Conclusion

Pregnancy brings unique challenges, including sleep disruptions.

Embrace the recommended sleep postures, consider the nutritional tips, and manage stress for better sleep.

Your partner’s support is invaluable, and don’t hesitate to seek professional advice when needed.

Remember, your pregnancy journey is unique—prioritize self-care, listen to your body, and enjoy the transformative experience.

Sweet dreams and a joyful pregnancy journey!