How to sleep in pregnancy first trimester

Sleeping During Pregnancy (for Parents)

Reviewed by: Larissa Hirsch, MD

en español El sueño durante el embarazo

Why Does Pregnancy Sometimes Make Sleeping Difficult?

When you're pregnant, it can be hard to get a good night’s sleep. As you get bigger, it gets tougher to find a comfortable sleeping position. You may need to pee in the middle of the night. And heartburn can wake you up.

Some women have leg cramps and backaches, especially as they begin carrying more and more weight. Many pregnant women report that their dreams become more vivid than usual, and some even have nightmares.

Stress can interfere with sleep too. Maybe you're worried about your baby's health, anxious about your abilities as a parent, or feeling nervous about the delivery itself. All these feelings are normal, but they might keep you (and your partner) up at night.

How Can I Get a Better Night’s Sleep?

Early in your pregnancy, try to get into the habit of sleeping on your side. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. It also makes your heart's job easier because it keeps the baby's weight from applying pressure to the large vein (called the inferior vena cava) that carries blood back to the heart from your feet and legs.

But don't drive yourself crazy worrying that you might roll over onto your back during the night. Shifting positions is a natural part of sleeping that you can't control.

Try experimenting with pillows to find a comfortable sleeping position. Some women place a pillow under their abdomen or between their legs. Also, using a bunched-up pillow or rolled-up blanket at the small of your back may help to relieve some pressure. In fact, you'll see many "pregnancy pillows" on the market. If you're thinking about buying one, talk with your doctor first about which might work for you.

Over-the-counter sleep aids, including herbal remedies, are not recommended for pregnant women.

Instead, these tips may safely improve your chances of getting a good night's sleep:

Cut out caffeinated drinks like soda, coffee, and tea from your diet as much as possible. Restrict any intake of them to the morning or early afternoon.
Avoid drinking a lot of fluids or eating a full meal within a few hours of going to bed. (But make sure that you also get plenty of nutrients and liquids throughout the day.) Some women find it helpful to eat more at breakfast and lunch and then have a smaller dinner. If nausea keeps you up, try eating a few crackers before you go to bed.
Get into a routine of going to bed and waking up at the same time each day.
Avoid rigorous exercise right before you go to bed. Instead, do something relaxing, like reading a book or having a warm, caffeine-free drink, such as milk with honey or a cup of herbal tea.
If a leg cramp awakens you, it may help to press your feet hard against the wall or to stand on the leg. Some women find that stretching their calf muscles before bed helps. Also, make sure that you're getting enough calcium and magnesium in your diet, which can help reduce leg cramps. But don't take any supplements without checking with your doctor.
Take a yoga class or learn other relaxation techniques to help you unwind after a busy day. (Be sure to discuss any new activity or fitness regimen with your doctor first.)
If fear and anxiety are keeping you awake, consider enrolling in a childbirth class or parenting class. More knowledge and the company of other pregnant women may help to ease the fears that keep you awake at night.

What If I Still Can't Sleep?

Of course, there will be times when you just can't sleep. Instead of tossing and turning, worrying that you're not asleep, and counting the hours until your alarm clock will go off, get up and do something calm: read a book, listen to music, or look at a magazine. Eventually, you'll probably feel tired enough to get back to sleep.

And if possible, take short naps (30–60 minutes) during the day. Naps can help you have energy to get through the day and give your body the rest it needs.

Reviewed by: Larissa Hirsch, MD

Date reviewed: May 2022

Best positions and sleep aids

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Many women find themselves wondering how best to sleep when pregnant. Sleep issues are common during pregnancy, especially in the third trimester, when finding a comfortable sleeping position can be challenging. Some pregnant women may also worry that certain body positions might affect their health or that of the fetus.

A National Sleep Foundation survey found that 78% of women have more trouble sleeping when pregnant, with 15% experiencing restless leg syndrome during the third trimester.

Many women report fatigue during pregnancy, particularly in the first and third trimesters. Rising progesterone levels and the effort of carrying around extra weight can intensify this fatigue, which sleep deprivation can worsen.

Some strategies can help pregnant women get better sleep. In this article, we look at sleeping positions to try or avoid and discuss sleep aids that are safe to use during pregnancy.

Share on PinterestPlacing a pillow between the legs when sleeping may help with back pain.

During the first trimester, it is safe for a woman to sleep in whatever position she feels comfortable in, whether this is on her back, side, or stomach. Any combination of the above positions is also fine.

The uterus has not grown large enough to interfere with sleep. However, hormonal changes, nighttime hunger, nausea, and other pregnancy symptoms may make sleep more difficult.

As a woman reaches the second and third trimesters, it is ideal to sleep on the left side. Being in this position maximizes blood flow to the uterus without putting pressure on the liver. Women who experience hip or back pain during pregnancy may find that placing a pillow or two between the knees or bending the knees during sleep can help provide relief.

A woman who prefers to sleep on her right side can adopt this position instead. There is no research showing that this is dangerous.

Some other sleep positions that may help resolve common issues include:

raising the upper body with a few pillows to reduce heartburn
elevating the legs with pillows to help with swelling and leg pain
using a body pillow or pregnancy pillow to cradle the body and provide additional back support

Experts consider some sleeping positions to be less advisable than sleeping on the side. These include:

Stomach sleeping

Many pregnant women worry that sleeping on their stomach will harm the developing fetus. However, the uterus protects the fetus well, and there is no reason to avoid sleeping on the stomach during the first trimester.

As pregnancy progresses, most women find that sleeping on the stomach becomes impossible or difficult.

For women who still prefer stomach sleeping or who occasionally wake up on their front, there is no need to worry. Sleeping on the stomach will not harm the baby.

Some pregnant women may find that using several sleeping pillows allows them to sleep on their stomach. It is fine to use these devices and perfectly safe to wake up lying on the stomach.

Back sleeping

In the third trimester — from the 28th week of pregnancy onward — sleeping on the back puts pressure on the main blood vessels that deliver blood to the uterus. This pressure may decrease the oxygen supply to the fetus. It can also increase unpleasant symptoms, such as dizziness and heartburn, in the woman.

A 2019 study links ongoing back sleeping during pregnancy to an increased risk of stillbirth. Other studies have arrived at similar conclusions.

However, this study looked at the position in which a woman fell asleep rather than the position she moved into during sleep. There is little evidence that accidentally rolling onto the back during pregnancy will cause lasting harm. As a result, not all experts agree with the advice to avoid sleeping on the back.

A 2018 University of Utah interview with three high risk pregnancy specialists emphasizes that one study linking back sleeping to stillbirth did not control for other factors. The specialists also note that even in women who sleep on their backs, the risk of stillbirth remains low.

A woman who is concerned that she frequently awakens on her back can try using pillows to support her body and help her remain on her side.

Different strategies can help a pregnant woman sleep better. Women finding it difficult to sleep can try:

Asking a doctor to test for vitamin deficiencies. Folic acid or iron can sometimes treat restless leg syndrome (RLS). It is important to consult a healthcare professional before taking supplements to treat any condition.
Elevating the torso and head to reduce heartburn. Some women find relief by sleeping in a semi-sitting position, such as lying on the side in a reclining chair.
Trying pregnancy pillows. Many different types of pillow are available for purchase online.
Eating a small meal before bed. Particularly during the first trimester, some women wake up very hungry. Protein-rich food can reduce appetite, so eating foods such as nuts, fish, peanut butter, and meat before going to sleep may help a woman feel satiated.
Eating smaller and less fatty meals to reduce heartburn.
Taking an antacid. Over-the-counter (OTC) antacids are safe during pregnancy, but it is important to consult a doctor before taking any medication, including OTC drugs.
Talking to a doctor about snoring. Severe snoring can make it difficult to breathe during pregnancy.

Learn other tips on how to improve sleep quality here.

Share on PinterestA woman can talk to her doctor if she is having ongoing sleep difficulties.

Women who do not get quality sleep during pregnancy may experience physical and emotional fatigue. This fatigue can make it difficult to work, go to school, or accomplish daily tasks.

Some research suggests that a lack of sleep can also lead to mood disorders, such as depression, and potentially result in negative pregnancy outcomes, such as growth restriction of the fetus and preeclampsia. It can also cause secondary problems, such as fatigue-related accidents.

If a woman is experiencing ongoing difficulties with sleep during pregnancy, she should speak to a doctor about how to improve her sleep.

Sleep can prove challenging at every stage of pregnancy. While there are no perfect solutions, various strategies can help with pregnancy-related sleep difficulties.

Women can try a range of techniques to improve their sleep quality and help ensure that they are sleeping in a position that is safe for the developing baby’s health and their own.

A doctor can offer advice if a pregnant woman is struggling to get enough sleep or is sleeping in excess.

How to sleep during pregnancy

It is difficult to overestimate the role of sleep in the life of every person. A complete healthy rest allows you to fully restore the functioning of the nervous system, relieve stress, improve performance and increase activity. Chronic sleep deprivation is the cause of many diseases. What can we say about a woman who is at the stage of bearing a baby. During this period, more than ever, she needs a healthy, long and full sleep. However, unfortunately, it is during this period that one can only dream of a restful sleep.

As soon as a woman finds out about her new position, she has to give up a lot for the sake of the health of her unborn baby. And you need to give up not only bad habits: alcohol, cigarettes, coffee, but also from a comfortable sleep.

The cause of insomnia can be :

Anxiety;
Frequent urination;
Fears and phobias before a new stage of one's life;
Nervousness and irritability;
Digestive disorder;
Toxicosis;
Physical indisposition;
Uncomfortable posture.

During the period of bearing a child, the female body experiences an extraordinary load, especially in the last trimester. The need for more sleep increases, because the body expends much more energy. Therefore, healthy sleep and pregnancy are inextricably linked.

Let's try to figure out how to sleep during pregnancy, so as not only not to harm the health of your unborn baby, but to sleep well.

Looking for a comfortable sleeping position

Each person has his own favorite position, in which it is easy to fall asleep and sleep. Many do not imagine a comfortable rest on their backs, accustomed to sleeping on their stomachs. This habit will have to be sacrificed, as it is unsafe for the normal development of the fetus. If in the first three months of pregnancy a woman can still sleep in the position in which she is used to and feels comfortable, then after the first trimester the growing belly will not allow her to lie safely in this position. Despite the natural protection of the baby in the form of amniotic fluid, there is a high probability of injuring the baby in a dream, squeezing it. But what is the right way to sleep during pregnancy?

Back position

Even if you are used to sleeping in a Spartan position, on your back, with your arms spread wide, from the 28th week you will have to radically change your lifestyle. The fact is that as the fetus grows, the load on the intestines and vena cava will increase significantly, blocking the access of oxygen to the baby.

If you sleep on your back during pregnancy, you may experience the following problems:

Dizziness;
Nausea;
Convulsions;
Numb limbs;
Pressure reduction;
Hemorrhoids;
Heaviness of breathing.

If you feel these symptoms or the baby gives persistent signals, you need to urgently change your position, so squeezing the vena cava is fraught not only with poor health for the mother, but also with a lack of oxygen supply to the fetus.

Stomach position

One of the most beloved positions for many people, which allows you to quickly fall asleep while hugging a pillow. Many women, as soon as they find out about the change in their lives, are interested in the question, is it possible to sleep on your stomach during pregnancy? Doctors recommend abandoning this position already in the first weeks, even before the enlarged belly makes it impossible to fall asleep peacefully.

If you are afraid during sleep, without controlling your movements, to arbitrarily roll over on your stomach, you can put a large pillow that does not allow you to change position.

Side position

In order to normalize your sleep and not harm the health of the baby, experts recommend sleeping on your side during pregnancy. And if at first this option seems unacceptable to many, after the second trimester, lying on your side is the only possible one. But here the question arises, on which side to sleep in order to ensure the safety of the fetus?

Sleeping on the right side can cause squeezing of the kidney, which can have dire consequences. The ideal posture is lying on the left side. Thus, you not only do not injure the unborn baby, but also improve blood flow along with oxygen to the placenta.

But one should not ignore the individual characteristics of each organism and the position of the fetus in the uterus. When the baby is in a transverse position, choose the side where the baby's head is. And with a breech presentation, doctors recommend changing the position several times a night.

If you still cannot improve your sleep, you feel unwell and you are tormented by insomnia, then it is better to consult a specialist. A good gynecologist will analyze the situation and help solve the problem. If necessary, he will prescribe a safe sedative that stabilizes the emotional state and helps to fall asleep calmly, resting and restoring the nervous system in a dream.

Help pillow

Fortunately, now modern manufacturers help women survive the pregnancy period with great comfort by offering special pillows. They are made taking into account the physiological characteristics of a woman in this period and allow you to find a comfortable position for relaxation.

You can buy two pillows and put one under your stomach and the other under your knees, looking for your best option. And you can buy a long banana-shaped pillow, which allows you to throw your leg on it while sleeping, which improves well-being and relieves the main load from the lower back and abdomen. Already in the last weeks of pregnancy, when the growing belly does not allow you to breathe normally, the pillow will allow you to take a comfortable half-sitting position.

Remember that pregnancy is your opportunity to gain strength and fully relax before the most crucial period in your life. Childbirth and the first weeks of caring for your baby will require a lot of energy from you, so good luck and sound sleep!

How to sleep properly during pregnancy, sleep positions by trimesters

Pregnancy is a period of serious hormonal changes and loads that increase every day. Therefore, a good night's rest at this time is more important than ever for the expectant mother. Without it, both the physical and emotional state will worsen.

It is not surprising that many women are interested in the question how to sleep properly during pregnancy so as not to harm the baby, and at the same time create optimal conditions for the full recovery of the body .

How to sleep more comfortably during pregnancy in the 1st trimester

In early pregnancy, a woman's tummy is still small, so she is allowed to sleep the way she likes. The main thing is that the chosen position is comfortable for her.

The first trimester is the only period during pregnancy when it is permissible to lie and sleep on your stomach without any restrictions. The pelvic bones reliably protect the uterus from excessive pressure.

How to sleep better during pregnancy in the 2nd trimester

The second trimester is the stage from the fourth to the sixth month of pregnancy or from 14 to 27 obstetric weeks. The belly of a pregnant woman is already becoming noticeable. Every day its circumference increases. The body changes rapidly, so it is not always easy for a woman to find a comfortable position to sleep. Sleeping on your stomach is no longer possible, as you can harm the baby.

Sleeping on the back is prohibited from 20-23 obstetric weeks. This limitation is due to the increase in the weight of the child. While in the uterus, it strongly presses on the inferior vena cava. As a result, the expectant mother, who fell asleep on her back, will face the following problems:

shortness of breath:
dizziness;
sudden drop in blood pressure;
fainting.

That is why doctors recommend sleeping on your side during pregnancy.

Interestingly, the fetus in the 2nd trimester becomes very active. There is still a lot of space in the uterus, so he moves intensively, flounders. If he does not like the position chosen by his mother, he reports this with rather tangible kicks. A woman must learn to “negotiate” with a child and choose sleeping positions that are comfortable for both of them. You can buy a special pillow for pregnant women, it literally saves many women.

How to sleep during pregnancy in the 3rd trimester: expert advice

Sleeping on your back during pregnancy in the third trimester is unacceptable, as well as in the second. The same goes for sleeping on your stomach. If a woman ignores these restrictions, the probability will increase:

baby's hypoxia;
compression of the inferior vena cava;
frequent dizziness and fainting;
breech or transverse presentation of a child;
cord entanglement;
arterial hypotension;
limb edema, convulsions;
back pain.

The only available sleeping position is on the side. However, not everything is simple here either. Scientists have found that the most correct position for sleeping during pregnancy is on the left side.

Why sleep on the left side is preferable

Sleeping on the left side has a number of advantages:

helps to reduce the load on the circulatory system and internal organs of a woman;
creates optimal conditions for the full work of the heart;
prevents the reflux of gastric juice into the esophagus and minimizes the likelihood of heartburn;
does not interfere with blood circulation in the placenta;
prevents compression of the inferior vena cava.

Thanks to stable blood flow and normal heart activity, the pregnant woman feels better. The child's condition also remains stable - he does not suffer from hypoxia and nutritional deficiencies.

How much to sleep during pregnancy

For good health, you need not only to sleep in the correct position, but also to ensure that there is no sleep deficit . It is believed that the expectant mother should sleep at least 8-10 hours. That is how much time it takes for the body to recover.

If sleepiness bothers you during the day, you need to find additional time for daytime sleep. It is unreasonable to fight the needs of your own body: it knows better what it needs in this difficult period.

Vitamins important for good sleep for the expectant mother

Insomnia during pregnancy is very common. It is far from always associated with the inconvenience caused by a growing belly. With a deficiency of certain vitamins and minerals, the nervous system cannot work normally, the sleep and wakefulness regime is disturbed. Then the pregnant woman cannot fall asleep for a long time in the evening, and wakes up tired and broken in the morning.

A person needs the following vitamins and minerals for good sleep:

iodine,
vitamin D3,
thiamine (B1),
riboflavin (B2),
niacin (B3),
zinc.

When they are lacking, the pregnant woman experiences lethargy, suffers from a breakdown. She does not have time to "charge" with energy overnight. He falls asleep badly, wakes up at the slightest noise, and then again cannot fall asleep for a long time. This negatively affects the general condition of the expectant mother.

This cause of poor sleep should not be brushed aside, since during pregnancy the consumption of certain vitamins and minerals increases several times, such an amount cannot be obtained from food. And most women enter pregnancy already with a deficiency of nutrients, such as iodine.

To prevent beriberi and not suffer from insomnia, you should take vitamin-mineral complexes for pregnant women. Try, for example, Pregnoton Mama. It contains all of the above vitamins in easily digestible forms, is well tolerated by pregnant women and has a high safety profile. It is convenient to take the complex, you only need one capsule per day. More information about Pregnoton Mama can be found here.