How to sleep better during pregnancy

“How to sleep when pregnant” is often a question expectant parents ask. 

Good sleep is essential for you and your baby during pregnancy, but being pregnant can make it harder to get the rest you need. In this post, we'll cover some practical tips and strategies to help you improve your sleep quality during all three trimesters, and address common sleep challenges associated with pregnancy. 

Why can't I sleep when pregnant? 

There are a few things that can cause sleep disruption during pregnancy: 

• Worry and stress: It's normal to feel worried or stressed about pregnancy, childbirth, and becoming a parent. These anxieties can keep you up at night and make relaxing difficult.  
• 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. 

If you're having trouble sleeping, it's important to talk to your doctor 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. 

Our top tips for getting better sleep when pregnant 

Pregnancy sleep can be tough, but you're not alone. Thankfully, there are some things you can do to improve your sleep quality.  

Here are some of our top tips for getting better sleep during pregnancy:  

• 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.  
• 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 become too hot during the night, and use pillows that support your body and developing baby bump.  
• Limit your caffeine intake: Drinks like soft drinks, tea and coffee are caffinated and can disrupt sleep, so don't drink too many of these, 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.  
• 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. 
• 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. 

Sources  

• Sleep during pregnancy | Raising Children Network 
• Pregnancy and Sleep | Sleep Health Foundation 
• Sleep during pregnancy | Pregnancy Birth and Baby