Struggling to Sleep While Pregnant? You're Not Alone
Pregnancy brings many changes, and sleep struggles are one of the most common. According to the American Pregnancy Association, up to 78% of expecting mothers experience insomnia. Between hormonal shifts, body discomfort, heartburn, back pain, anxiety, and frequent bathroom trips, it's no surprise that getting quality rest can be a challenge.
Even though occasional sleep troubles aren't a major cause for concern, getting enough rest is essential for your well-being and your baby's health. In this guide, we'll break down why sleep matters during pregnancy and how to improve your nighttime routine for better rest.
Why Sleep Is Essential for Expecting Mothers
Pregnancy hormones affect everything from appetite to energy levels, and they also play a role in sleep quality. Estrogen levels spike in the third trimester, leading to increased blood flow that may cause swelling, nasal congestion, and irregular breathing patterns—all of which can make sleep uncomfortable.
Another key hormone, progesterone, supports your baby's development but can also bring side effects like heartburn, frequent urination, and interrupted REM sleep—the phase essential for brain function and memory.
Getting enough sleep helps regulate stress, boost immune function, and support your physical and mental well-being. Prioritizing quality sleep also benefits your baby's growth, making it a crucial part of a healthy pregnancy.
How to Improve Sleep During Pregnancy
Find a Comfortable Sleeping Position
Experts recommend sleeping on your side, as this improves circulation and reduces pressure on major blood vessels. Use pillows for extra support—one between your legs and another under your belly—to ease discomfort. If you're wondering about the best sleep position in the third trimester, side sleeping is the way to go.
Create a Relaxing Nighttime Routine
A calming bedtime routine can make it easier to fall asleep. Avoid screens at least two hours before bed, as blue light can interfere with melatonin production. Instead, try relaxing activities like reading, meditation, or gentle stretching. Once you find a routine that works, you'll set yourself up for better sleep.
Watch What You Eat and Drink
What you consume throughout the day impacts sleep quality. Opt for sleep-friendly foods like yogurt, bananas, almonds, and berries, and stay hydrated to prevent joint pain and nasal congestion. Try to avoid eating large meals before bedtime to prevent indigestion or acid reflux.
Cut Back on Caffeine
Caffeine can be a lifesaver for energy, but consuming it too late in the day can make it harder to sleep. Since caffeine takes up to six hours to leave your system, aim to avoid coffee and other caffeinated drinks after 3 PM.
Make Your Bedroom a Sleep Sanctuary
A comfortable sleep environment plays a major role in sleep quality. Choose a supportive mattress and pregnancy-friendly pillows to relieve pressure on your back and belly. Keep your bedroom cool, dark, and quiet—blackout curtains and a white noise machine can be game-changers.
Stay Active During the Day
Regular exercise can improve sleep by reducing stress and helping you fall asleep faster. However, try to avoid vigorous workouts too close to bedtime, as they can leave you feeling too energized to wind down.
Talk to Your Doctor
While occasional sleep troubles are normal, if insomnia significantly impacts your daily life, reach out to your healthcare provider. They can offer safe and effective strategies tailored to your needs. In some cases, underlying issues like anxiety or depression may need to be addressed to improve sleep.
Sleep Better, Feel Better
Every pregnancy is unique, and there's no single reason why sleep becomes a challenge. Whether it's hormones, stress, or physical discomfort, understanding your body's needs is key to improving rest. By making small changes to your routine, you can enhance your sleep quality and support both your health and your baby's development.
FAQs
Is it safe to sleep on my back while pregnant?
In early pregnancy, sleeping on your back is generally safe. However, during the second and third trimesters, side sleeping is recommended to improve circulation and support your baby's health.
Can I sleep on my stomach?
In the early stages of pregnancy, sleeping on your stomach is fine. However, as your belly grows, this position becomes uncomfortable and impractical.
Why is sleeping on my left side recommended?
Sleeping on your left side helps improve blood flow to the baby and reduces pressure on major blood vessels. However, if you find it uncomfortable, you can switch sides as needed.
How do I use a pregnancy pillow?
Pregnancy pillows provide extra support to relieve pressure on your back, hips, and belly. You can place one between your legs, behind your back, or under your belly to find the most comfortable position for you.