How to Sleep When Pregnant: Tips for Better Sleep

Sleep deprivation is an unavoidable issue for new parents. Unfortunately, many people experience sleep problems before their baby is born due to fluctuating hormones, changing body systems, and stress levels, which contribute to various physiological changes during pregnancy.

Throughout all three trimesters, it is common to experience nighttime awakenings, poor sleep quality, insomnia, and excessive daytime fatigue, making it difficult to get a good night's sleep.

Getting enough sleep is crucial for both developing babies and mothers. Not getting enough sleep may increase the risk of preterm birth and postpartum depression, weight gain during pregnancy, and contribute to elevated body mass index and high blood pressure in the newborn.

Numerous methods exist to address sleep disruptions and ensure that you and your baby get the rest you need.

Tips to Sleep Better During Pregnancy

Achieving better sleep during pregnancy can be difficult, but with the right strategies and environment, you can improve your sleep quality significantly.

Here are a few tips tailored for expectant mothers:

Pregnancy Sleep Positions

Choosing the right maternal sleep position is necessary for comfort and health during pregnancy, although finding the best position can be challenging as your body changes throughout the pregnancy.

Most healthcare providers recommend sleeping on your left side as the best sleep position, as it improves circulation to the heart and allows optimal blood flow to the fetus, uterus, and kidneys. [1]

Sleeping with your head elevated can help reduce heartburn and reflux, which are common issues for expecting mothers. To elevate your head comfortably, you can use a pregnancy pillow. You can also try placing a wedge pillow behind you when you go to sleep on your side.

Also, consider using pregnancy pillows to support your changing body and maintain a comfortable sleep position throughout the night.

Study: Over 8,700 women completed questionnaires about their sleep habits during two stages of pregnancy: between the 6th and 13th week, and then again between the 22nd and 29th week. They were asked about their sleeping positions when going to bed and waking up. [2]

Remember, when you are pregnant, your body goes through various changes, causing your regular sleeping positions to no longer work for you.

Note: In the second and third trimesters of pregnancy, healthcare providers typically advise against prolonged right-side sleeping and stomach and back sleeping. [3]

What about sleeping on your stomach? Research suggests it’s safe in the early stages of pregnancy. [4] Your bump typically doesn’t start showing until the second trimester, so sleeping on your stomach is unlikely to be uncomfortable.

Establishing a Bedtime Routine

Establishing a consistent bedtime routine is important, particularly during pregnancy when various physical and emotional changes can disrupt your regular sleep patterns.

Winding Down Activities

Begin your bedtime routine by engaging in calming activities to signal to your body that it’s time to slow down and prepare for sleep. Some examples include dimming the lights, turning off screens, and enjoying a warm, caffeine-free drink like herbal tea.

Other activities can include reading a book, watching TV, or listening to soft music can help relax your mind and help you fall asleep faster.

Read More: The Best Podcasts for Sleep

However, caution is advised against using sleep aids during pregnancy due to limited research and potential adverse effects on birth outcomes. [5]

Meditation

Adding relaxation techniques such as meditation to your nighttime routine can be helpful. It can help calm your mind, reduce stress, and alleviate anxiety, which are particularly useful for combating pregnancy-related insomnia. You can use our guided meditation or apps specifically designed for sleep, often including soothing narratives or calming soundscapes to help.

Gentle Stretches

Stretching can relieve physical tension and help your body relax more fully before going to bed. Focus on safe stretches for pregnancy and target areas often affected by pregnancy discomfort, such as the back, hips, and legs.

Prenatal yoga routines are great for this, as they are specifically designed to be gentle and safe for expectant mothers.

Deep Breathing Techniques

Deep breathing is an effective technique to help pregnant moms relax during the day or leading up to bedtime. It calms the mind and reduces stress by activating the body's relaxation response.

Slowly inhaling through the nose and exhaling through the mouth increases oxygen flow and lowers the heart rate, promoting a state of calm.

Adding a few minutes of deep breathing to your bedtime routine can alleviate physical discomfort and clear your mind, preparing you for a restful night's sleep.

Nap as Needed

If you have trouble sleeping at night, you can nap during the day to catch up on lost rest. Taking naps earlier in the day is best to minimize any negative impact on nighttime sleep.

Optimizing Your Sleep Environment

Creating the right environment is important, especially during your pregnancy. Below are some tips to help you create the ideal bedroom environment:

Optimize Your Bed Temperature The original Chilipad Cube and Chilipad Dock Pro are bed cooling systems with a mattress topper placed on your existing mattress. They are designed to enhance sleep quality by allowing precise temperature control of your bed, ranging from 55 to 110 degrees Fahrenheit.

This feature is particularly beneficial for pregnant moms, who often experience fluctuations in body temperature that can disrupt sleep.

Compare Bed Cooling Sleep Systems: Not sure which is best for you? Compare features and find the best bed cooling systems for your needs.

If you're considering purchasing a bed cooling system, it's worth exploring some of its key benefits.

• Temperature Regulation: During pregnancy, many struggle with hot flashes, disrupting sleep. Cooling bed systems offer a solution by allowing you to customize the bed temperature for better sleep quality.
• Enhanced Comfort: These bed systems and toppers enhance your comfort by providing a controlled, soothing environment with even temperature distribution across the bed, eliminating the need to toss and turn in search of a cool spot.
• Better Sleep Quality: It can help you achieve deeper, more restful sleep by improving physical comfort and eliminating temperature-related disturbances. This can be crucial for physical health and emotional well-being during pregnancy, as well as for maintaining energy levels and reducing daytime fatigue.

Wake Forest University Study: The study revealed a greater than 50% reduction in hot flash severity and frequency during the day and night in women who used a bed cooling system. [6]

Using a Noise Machine

Minimizing noise can drastically improve your sleep quality. [8] Think about using a white noise machine to drown out disruptive sounds from traffic, neighbors, or other disturbances. The gentle, consistent hum of white noise can be soothing and help you fall asleep more quickly and stay asleep longer.

Also, hang heavy curtains or lay down thick rugs to reduce noise in your room, creating a quieter, more peaceful sleeping environment.

Control Room Temperature

Maintaining a comfortable room temperature during pregnancy is important, as hormonal changes can make you feel warmer. Most people find the ideal sleeping temperature to be around 65ºF.

Read More: How to Stay Cool While Sleeping

Setting the thermostat slightly lower may help prevent night sweats and make the environment more comfortable and cooler. A cool room can signal to your body that it’s time to wind down and rest.

Dietary and Lifestyle Changes

During pregnancy, achieving a good night's sleep is crucial but can also be challenging. Fortunately, making simple dietary and lifestyle adjustments, including following a healthy diet for pregnant women, can significantly improve the quality of sleep.

Watch Your Diet

It's recommended to avoid consuming spicy foods or large meals close to bedtime, as they can lead to heartburn and indigestion, which can be particularly uncomfortable at night. Also, avoiding caffeine several hours before bedtime can prevent it from keeping you awake.

Stay Hydrated

Staying hydrated is crucial. Limit your fluid intake as you near bedtime to minimize disruptive nighttime trips to the bathroom. Drinking plenty of water throughout the day will help you stay hydrated without impacting your sleep.

Incorporate Regular Exercise

Engaging in activities such as walking, swimming, or prenatal yoga can improve your health, reduce stress, and enhance your ability to sleep more soundly. Just be sure to finish any vigorous activity a few hours before bedtime to give your body time to unwind.

Common Pregnancy Sleep Challenges

During pregnancy, women often experience various sleep-related challenges that can significantly impact their sleep and overall health. Below is a closer look at some of the most common issues that pregnant women may face:

Sleep Apnea

Pregnancy can increase the risk of sleep apnea, a condition where breathing repeatedly stops and starts during sleep, due to elevated estrogen levels. This can cause mucous membranes to swell and narrow the airway. Untreated sleep apnea can lead to complications such as low birth weight.

Weight gain around the neck and changes in respiratory demand can contribute to this condition. Sleep apnea during pregnancy is not only uncomfortable but also disrupts rest and can affect the oxygen supply to the fetus.

Pregnancy Insomnia

Many expectant mothers experience insomnia, often due to stress, hormonal changes, and physical discomfort. Concerns about labor, changes to their sleeping environment, and the need to frequently urinate at night can all make it hard for pregnant women to fall asleep and stay asleep.

Insomnia is particularly common in late pregnancy due to increased physical discomfort and hormonal changes.

Back Pain

As the pregnancy progresses, the additional weight and change in the center of gravity can result in significant back pain, especially in the lower back. This discomfort is often more pronounced when lying down, making it hard to find a comfortable sleeping position.

Restless Legs Syndrome (RLS) and Leg Cramps

Restless Legs Syndrome, a condition marked by an uncontrollable urge to move the legs while resting, is more commonly experienced during pregnancy. This sensation typically arises in the evening or nighttime, significantly disrupting sleep.

Researchers believe hormonal changes and deficiencies in iron or folate may link to the exact cause of RLS during pregnancy, although it remains unclear. [7]

Other Challenges

Other common issues during pregnancy include:

• Leg cramps, which can jolt a woman awake.
• Vivid dreams (possibly strange dreams) can disrupt the sleep cycle.
• Heartburn, which often worsens when lying down. [8]

Addressing these challenges involves making lifestyle adjustments, practicing proper sleep hygiene, and occasionally seeking medical treatment.

Note: Pregnant women should discuss any night-time disturbances with their healthcare provider to ensure the health of both themselves and their developing baby.

When to Talk to Your Doctor

If you’re struggling to get quality sleep or are showing symptoms of a sleep disorder, it’s crucial to speak with a doctor. Certain disorders can increase the risk of complications during pregnancy, so professional advice and treatment are important.

A healthcare provider can provide recommendations and treatments for disorders related to pregnancy, such as obstructive sleep apnea, heartburn, or restless legs syndrome. Discussing sleep-related issues with a healthcare provider can help prevent adverse pregnancy outcomes.

Conclusion

Getting a good night's sleep during pregnancy can be challenging, but it's important for both you and your baby. You can try many things, such as creating a relaxing bedtime routine, using a pregnancy pillow, and keeping your room cool and quiet.

If you're still having trouble sleeping, talk to your doctor. They can help you find safe solutions for you and your baby.