Sleep struggles often begin long before the baby arrives. Thanks to shifting hormones, physical changes, and rising stress levels, many pregnant individuals find themselves battling insomnia, poor sleep quality, nighttime awakenings, and daytime fatigue across all three trimesters.
Getting enough rest during pregnancy is crucial—not just for your own health, but for your baby’s development too. Lack of sleep has been linked to higher risks of preterm birth, postpartum depression, excess weight gain during pregnancy, and even elevated BMI and high blood pressure in newborns
(Sources: National Library of Medicine).
Thankfully, there are several strategies that can help improve sleep during pregnancy:
1. Find a Comfortable Sleeping Position
As your baby grows, it may become harder to find a comfy position. Many experts advise against sleeping flat on your back during pregnancy, as it can compress the inferior vena cava and reduce oxygen to the placenta (Source: NCBI).
Sleeping on your side—especially the left side—is typically most comfortable and is thought to promote circulation to the heart, fetus, uterus, and kidneys (Source: MedlinePlus).
Here are some tips to make side-sleeping more manageable:
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Use a pillow under your belly or between your knees.
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Place a rolled-up blanket at the small of your back for support.
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Add a foam or egg-crate mattress topper to relieve hip pressure.
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Try a body pillow to support your whole body.
If you wake up on your back, don’t stress—it’s very common. To prevent flat-back sleeping, place a wedge pillow behind you. If you roll over, you’ll still stay at a slight angle, which helps minimize any potential risks (Source: NCBI).
2. Eat and Drink Smart
Pregnancy hormones and a growing uterus slow digestion, often leading to issues like heartburn, constipation, and indigestion—especially at night. On top of that, pressure on the bladder and increased kidney activity make nighttime bathroom trips more frequent.
Try these tips to avoid sleep disruption:
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Skip spicy, fatty, and acidic foods, as well as carbonated drinks and caffeine (Sources: MedlinePlus, NCBI).
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Don’t eat large meals or drink lots of fluids before bed.
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Opt for small, frequent meals throughout the day.
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Avoid caffeine entirely, as it can disturb sleep and may affect your baby.
3. Practice Good Sleep Hygiene
Good sleep habits (a.k.a. “sleep hygiene”) are important for everyone—but especially during pregnancy.
Try the following:
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Stick to a consistent sleep schedule.
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Reserve your bed for sleep and intimacy only.
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Avoid screen time and exercise in the hours before bed.
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If you can’t fall asleep after 30 minutes, get up and do something quiet like reading.
4. Watch Your Breathing
Pregnancy-related weight gain and hormonal changes can lead to sleep-disordered breathing (SDB), such as snoring or obstructive sleep apnea. This condition has been linked to complications like preeclampsia, high blood pressure, gestational diabetes, and poor sleep quality (Source: NCBI).
Ways to manage it include:
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Maintaining a healthy pregnancy weight (with your doctor’s guidance).
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Using a humidifier to reduce nasal congestion (Source: Merck Manual).
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Elevating the head of your bed slightly.
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In some cases, using a CPAP machine—under medical supervision—may be necessary (Source: MedlinePlus).
If you suspect sleep apnea, talk to your doctor. Proper diagnosis and treatment can significantly improve your well-being and your baby’s health.
5. Soothe Achy or Restless Legs
Pregnancy often brings on leg cramps and restless legs syndrome, partly due to changes in how your body processes calcium (Sources: Office on Women’s Health, MedlinePlus).
Try this for relief:
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Stretch your legs before bed.
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Stay active during the day.
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Include calcium-rich foods in your diet.
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If you get a cramp, flex your foot or press it against a wall or the bed frame.
6. Ease Your Mind
Pregnancy can be an emotional rollercoaster. It’s totally normal to lie awake worrying about everything from labor to money. Many pregnant individuals also experience vivid dreams and nightmares.
To calm a racing mind:
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Practice relaxation techniques like yoga, journaling, deep breathing, or guided meditation.
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Take warm baths or try prenatal massage.
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Join a parenting class or a support group to feel more prepared.
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Talk to a mental health professional if worries are overwhelming—support can make a big difference.
7. Avoid Sleep Aids Unless Advised
While it might be tempting to try over-the-counter sleep aids or herbal remedies, most aren’t recommended during pregnancy due to limited research on their safety (Source: NCBI). Even something like diphenhydramine (Benadryl) should only be taken under your doctor’s supervision.
Final Thoughts
Sleeping well during pregnancy can be a challenge, but small changes to your routine and environment can make a big difference. If sleep issues persist, don’t hesitate to speak with your healthcare provider—they’re there to support you and help you rest easier.
