Sleep is essential for everyone, but it becomes even more important (and tricky) during pregnancy. As your body undergoes significant changes, it's common to experience disrupted sleep patterns during all three trimesters.
“How to sleep when pregnant” is often a question on many expecting parents’ minds. Let's explore some effective solutions together. In this post, we'll delve into practical tips and strategies to help you improve your sleep quality and address common sleep challenges associated with pregnancy.
Why can't I sleep during pregnancy?
There are several reasons why you might be having trouble sleeping during pregnancy:
- Hormonal changes: Fluctuating hormones like estrogen and progesterone can disrupt your sleep pattern, making it harder to fall, and stay asleep at night.
- Physical discomfort: As your baby grows, you may experience discomfort from your growing bump. Back pain, heartburn, frequent urination, and restless legs syndrome can also make it difficult for pregnant people to get comfortable at night.
- Anxiety and stress: It's normal to feel anxious or stressed about pregnancy, childbirth, and becoming a parent. These worries can keep you up at night and make relaxing difficult.
If you're having trouble sleeping, it's important to talk to your GP or midwife to rule out any underlying medical conditions. They will be able to give you advice on how to improve your sleep and manage any pregnancy-related discomfort you're experiencing.
How to sleep better whilst pregnant: Our Top Tips
Sleep during pregnancy can be a challenge, but thankfully, there are some things you can do to improve your sleep quality. Remember, everyone is different, so it may take some time to find what works best for you.
Here are our top tips for sleeping better when pregnant:
- Find a comfortable, safe sleeping position: From around the middle of your pregnancy, the best position for sleeping is on your left side. This position helps to improve blood flow to the placenta and fetus, which is important for their health and development. Try to get into the habit of going to sleep on your left side, but don’t worry if you wake up on your back, you can turn over and go to sleep again on your side.
- Rest during the day if you can: Try to have a daytime nap and rest as much as you can during the day if you’re finding it hard to sleep at night.
- Use extra pillows: Try using your usual pillows or a pregnancy pillow to support your back and bump, and you can also place pillows between your knees to improve your sleep posture. If you’re experiencing indigestion or heartburn during pregnancy, you can try raising the head of your bed by 10 to 15cm, or sleep propped up on lots of pillows.
- Get into a steady and relaxing nighttime routine: Having a consistent routine at night can help signal to your body that it's time to wind down. Try taking a warm bath, reading a book, or listening to calming music before bed. And remember to go to the toilet before bed to empty your bladder!
- Create a comfortable sleep environment: Try to keep your bedroom dark, quiet, and cool. Make your bed with comfortable sheets made from natural fibres (like cotton and linen), wear comfortable, lightweight sleepwear so you don’t get too hot during the night, and use pillows that support your body and developing baby bump.
- Limit your caffeine intake: Caffeinated drinks like soft drinks, tea and coffee can disrupt sleep, so it's best to drink these in moderation when pregnant, especially in the evening. To learn more, read our guide on food and drink to avoid when pregnant.
- Try to maintain a healthy lifestyle: Eating well, exercising, and staying as active as possible throughout your pregnancy can help improve your overall health and wellbeing, which in turn, can lead to better sleep. Getting enough fresh air can also help.
- Manage stress and worries: Anyone who’s stressed can find it difficult to sleep. Try relaxation techniques such as meditation or deep breathing to help manage stress. If you’re feeling worried, don’t hesitate to share how you’re feeling with your loved ones.
- Talk to your doctor: If you're having trouble sleeping, talk to your doctor. They can rule out any underlying medical conditions and offer additional tips and support to help improve your sleep throughout your pregnancy.
