The Pregnancy Sleep Guide: Finding Rest When You Need It Most

Sleep can feel like a luxury at the best of times, but during pregnancy, getting a good night’s rest can become more challenging than ever. From hormonal shifts to a growing bump, many expectant parents find themselves tossing, turning, or waking up in the night.^2. The good news is you’re not alone, and there are practical strategies that can help. 

Why is sleep so important during pregnancy?

Rest is vital for both you and your baby. Quality sleep supports your immune system, helps regulate mood, and gives your body the energy it needs for your baby’s growth. It also plays a role in:

• Reducing stress levels and supporting emotional wellbeing.^4.
  
   
• Strengthening your immune system to better cope with pregnancy-related changes.^8.
  
   
• Preparing for labour and recovery by giving your body the chance to recharge.^7.
  
   

Think of sleep as one of the most powerful ways you can take care of yourself during pregnancy, alongside healthy eating and regular check-ups.

What makes it harder to sleep when you’re pregnant?

Several factors can impact sleep at different stages of pregnancy:

• First trimester: Hormonal changes may leave you feeling unusually tired, but nausea, increased urination, and anxiety about the pregnancy can disrupt rest.^4.
  
   
• Second trimester: Many parents-to-be notice an improvement in energy and sleep, but vivid dreams and physical discomfort (like leg cramps) may start to appear.^5.
  
   
• Third trimester: A bigger bump, backache, heartburn^2., and frequent trips to the bathroom make restful sleep harder to come by.^6.
  
   

WaterWipes™ customer Sophie, recalls:

“By the third trimester, I felt like I was waking up every hour, either to change position or to run to the bathroom. The only thing that helped was propping myself up with lots of pillows.”

What sleeping positions are best during pregnancy?

Healthcare professionals generally recommend side sleeping,^2.during the later stages of pregnancy. This position improves circulation, helps nutrients reach your baby, and reduces pressure on your organs.

• Avoid sleeping on your back from the second trimester onwards, as the weight of the bump can press on a major vein (the vena cava)^9. and cause dizziness or reduced blood flow.
• Pillow support is your best friend. Try placing a pillow between your knees, under your bump, or behind your back to find a position that feels comfortable.^2.
• Experiment with wedges or pregnancy pillows if regular pillows don’t do the trick.^3.
  
   

How can I improve my sleep during pregnancy?

Here are some practical tips that many parents find helpful:

• Establish a bedtime routine: Aim for a calming wind-down, switch off screens^2., dim the lights, and try relaxing activities like reading or listening to gentle music.
• Stay active during the day: Light exercise^3. (like walking or prenatal yoga) can help improve sleep quality.
• Watch what you eat: Try not to eat large, spicy, or acidic meals before bed to reduce heartburn.
• Manage heartburn: Propping yourself up slightly with pillows^2. can ease reflux symptoms at night.
• Nap wisely: Short naps can help with fatigue^2., but long daytime sleeps may make it harder to drift off at night.
  
   

What if I just can’t sleep?

Pregnancy insomnia is common^3., and occasional restless nights won’t harm your baby. But if poor sleep becomes frequent or you’re experiencing severe symptoms like sleep apnea, restless leg syndrome, or overwhelming anxiety^3., it’s important to speak with your healthcare provider. They can offer safe solutions and rule out any underlying issues.

And remember, if you can’t sleep, don’t stress too much about it. Try reading, practicing deep breathing, or listening to a podcast until you feel sleepy again.

Sleep during pregnancy can be unpredictable, but creating the right environment, adjusting your sleep positions, and practicing good bedtime habits can make a big difference. Go easy on yourself, broken sleep is part of the journey, and it’s okay to rest whenever you can. Most importantly, if sleep problems are overwhelming or worrying, don’t hesitate to seek support^3. from your healthcare team.

If you found our pregnancy sleep guide helpful then why not check out our other articles on our Parenting Hub explores many other topics to help you on this special journey, including skin to skin contact, and swaddling a newborn.

References

1. https://www2.hse.ie/pregnancy-birth/keeping-well/health-lifestyle/why-you-should-sleep-your-side/
2. https://www2.hse.ie/pregnancy-birth/conditions/sleep-problems-during-pregnancy/
3. https://my.clevelandclinic.org/health/diseases/pregnancy-insomnia
4. https://www.sleepfoundation.org/pregnancy/sleeping-during-1st-trimester
5. https://www.sleepfoundation.org/pregnancy/sleeping-during-2nd-trimester
6. https://www.sleepfoundation.org/pregnancy/sleeping-during-3rd-trimester
7. https://www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-pregnancy/get-a-good-nights-sleep-during-pregnancy
8. https://ultrascan.ie/6-ways-to-boost-immunity-while-pregnant/
9. https://health.clevelandclinic.org/exactly-how-bad-is-it-to-sleep-on-your-back-when-youre-pregnant