Whats the best way to sleep while pregnant

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

How to Sleep When Pregnant: Best Sleeping Position

Pregnancy brings a lot of surprises, and one of the least welcome for many women is not being able to sleep well and get a good night’s rest. If you’re wondering how to sleep when pregnant, we’re here to help you on this mission! Read on to find out what conditions may disrupt your sleep, what you can do to improve your sleep, and what’s the best sleeping position in pregnancy.

Why Does Sleep Change During Pregnancy?

Many moms-to-be have trouble falling asleep and staying asleep due to the hormonal changes and physical challenges of carrying a baby. It may be frustrating to lie awake wondering how to sleep when pregnant, especially when you’re tired and know that staying well rested is important.

Here's what could be playing out with sleep during your pregnancy. In your first trimester you may actually find yourself sleeping more than usual. As your body works to nurture the growing placenta—the organ that provides nourishment to your baby in the uterus—more blood will be made and your heart will pump faster, leading to more tiredness on your part. It’s more likely that you’ll have trouble sleeping in the later stages of pregnancy when your growing bump and other conditions may keep you from getting the sleep you want and need.

Common Sleep Disruptions During Pregnancy

It’s not unusual to struggle with how to sleep when pregnant, given all the changes and conditions that can affect the way you sleep during pregnancy. Here are some typical sleep disruptions that you may experience, especially in the later months of your pregnancy:

A growing baby means a growing baby bump, which can make finding a comfortable sleeping position difficult during your pregnancy. And shifting around during sleep also becomes more difficult when your belly is bigger.
An active baby may also wake you up at night and keep you up.
Vivid dreams and even nightmares can occur during your pregnancy, causing you to sleep poorly or wake up. These types of dreams are normal when you’re pregnant and may be a way for your subconscious to deal with any fears and doubts about becoming a parent.
Stress and anxiety about your baby’s health, becoming a parent, and general nervousness might keep you from getting some much-needed shuteye.
An increased heart rate can also disrupt your sleep. During pregnancy, your heart must work harder to pump more blood to the uterus and the rest of your body.
An urge to pee can result in frequent waking during the night. If you’re trying to figure out how to sleep when pregnant, your bladder might have something to say about that. Your body is creating more urine during your pregnancy since your kidneys are working harder to filter the increased production of blood. Plus, your growing uterus puts pressure on your bladder as it grows.
Shortness of breath can also make it harder for you to get air at night. For one thing, increased levels of pregnancy hormones cause you to breathe more deeply. And later in your pregnancy, your growing uterus may put pressure on your diaphragm, making it harder for you to breathe.
Leg cramps and backaches can also keep you up at night, especially in the later months. One potential cause of back pain is the loosening of ligaments caused by a hormone called relaxin; this loosening or “relaxing” helps your body prepare for childbirth. Carrying the extra weight of your baby can also contribute to the aches and pains.
Heartburn and constipation can be big disrupters on your journey to learn how to sleep when pregnant. Your entire digestive system slows down during pregnancy, leading to food staying longer in your stomach and your intestines. This can trigger heartburn due to acid reflux, which happens when acids in the stomach back up into the esophagus. These ailments tend to worsen during the later stages of pregnancy when your uterus presses against your stomach and large intestine.

14 Tips for Sleeping Better During Pregnancy

Once you know about common sleep disruptions, and what may be causing your sleep struggles, you can take steps to improve how you sleep when pregnant. Here are 14 tips for getting a good night's sleep during pregnancy:

try to stick to a routine of going to bed and waking up at the same times every day. It may be tempting to work on the nursery late into the night, but your sleep is more important.
create a soothing sleep environment by keeping your bedroom dark and quiet, maintaining a comfortable room temperature, and avoiding the use of any electronic devices.
read a magazine or a book to help you get your mind off things.
keep a notepad by your bedside to jot down any stresses that may be keeping you up or bad dreams that may be waking you up during the night. Putting these troubling thoughts down on paper can help get them out of your mind, and help you get to sleep.
drink a caffeine-free beverage like a glass of warm milk or a mug of hot herbal tea with honey.
eat a small snack. Something high in carbs like cereal with milk, a slice of bread, or crackers can help increase levels of tryptophan, which can help induce sleep. Something high in protein like a tablespoon of peanut butter or low-fat cheese with some crackers can help keep your blood sugar levels high and help prevent bad dreams, headaches, and hot flashes. Who would’ve thought that learning how to sleep when pregnant involves snacking?!
keep active during the day with regular exercise throughout your pregnancy, which can help you fall asleep more quickly.
stretch before bed, focusing on your calf muscles to help avoid leg cramps waking you up in the middle of the night. If you’re woken up by a leg cramp, press your foot against the wall if you’re lying down, or the floor if you’ve stood up.
ensure you’re getting enough calcium and magnesium in your diet. These minerals not only support your baby’s healthy growth but may also help prevent leg cramps.
practice yoga or try a relaxation technique like deep breathing before going to bed to help you unwind. Check with your healthcare provider before attempting prenatal yoga.
take a warm bath before bed to help put you in a calm and relaxed state.
get a massage before bed. Ask your partner for a nice back rub or leg rub or use a neck massager to help you relax.
try to take daytime naps to catch up on lost sleep, especially if your baby is keeping you up by being active in your belly at night.
enroll in a childbirth or parenting class to help allay any anxiety you may be experiencing in becoming a parent, especially if the fears are keeping you awake at night. Check out our birthing classes below!

6 Things to Avoid Before Going to Bed

As you work on how to sleep when pregnant, you’ll want to know what not to do. In addition to our tips above, we’ve included a few don’ts that may help you get a good night’s rest while pregnant.

Don’t

consume caffeinated items like chocolate or caffeinated beverages including soft drinks, coffee, and tea before going to bed. It may make sense to restrict your caffeine consumption to mornings and early afternoons.
drink too much liquid before bedtime as this can contribute to your frequent trips to the bathroom during the night. However, be sure to drink plenty of fluid during the day, as it’s important for the health of both you and your baby.
eat a heavy meal before bedtime. Opt for a larger breakfast and lunch and a smaller dinner.
eat three hours before bedtime, which may help prevent nighttime heartburn.
take over-the-counter sleep aids, including any herbal remedies, as these are generally not recommended for pregnant women. Check with your healthcare provider for other options if you’re still experiencing sleep disruptions even after trying all of the above tips.
exercise before going to bed. Aim to exercise during daytime hours.

The Best Sleeping Position in Pregnancy

Learning how to sleep and how to get more restful sleep when pregnant has a lot to do with sleeping positions. While you’re pregnant, the best sleeping position is on your side. If you’re not a side sleeper already, you may want to start getting used to sleeping on your side during the first trimester of pregnancy, because by the time you’re in your second and third trimesters, you’ll have no choice but to sleep on your side, given how big your belly will be.

Other sleeping positions during your pregnancy just won’t be safe or comfortable.

Sleeping on your stomach while pregnant won’t be comfortable at all with a growing baby bump.
Sleeping on your back while pregnant can result in your uterus putting pressure on your spine and back muscles. It can also compress a large vein (the inferior vena cava) that carries blood back from your feet and legs to your heart. Pressure on this vein can make you dizzy.

What’s the best way to sleep while pregnant? As your pregnancy progresses, sleeping on your side with one or both knees bent will probably be the most comfortable solution. It may help to use a bunched-up pillow between your legs and a pillow or rolled-up blanket under your abdomen, or to use a full-length body pillow. Packing pillows around yourself can also help you remain on your side throughout the night.

You may like to try sleeping with a pregnancy pillow, which is designed to comfortably support how you sleep while pregnant.

What Side Should You Sleep on When Pregnant?

Medical experts specifically recommend that pregnant women sleep on their left sides. This ensures your uterus doesn’t put pressure on your liver, which is on your right side. Also, circulation is better when you sleep on your left side—there’s better blood flow to your baby, uterus, and kidneys.

Don’t worry about rolling onto your back during the night; it won’t harm your baby. Shifting sleeping positions during the night is normal—just get back onto your side if you awaken and find yourself on your back. By the third trimester, you likely won’t inadvertently shift onto your back as this will nearly be impossible and uncomfortable due to your belly’s size.

The Bottom Line

Figuring out how to sleep when pregnant can be challenging, and you’re not alone in searching for the best ways to improve your sleep. Sleeping while pregnant may be a lot tougher than before you were pregnant, especially if you’re dealing with insomnia, heartburn, leg cramps, and frequent trips to the bathroom. Luckily, there are ways you can improve your sleep while pregnant.

Maintaining a consistent bedtime routine, relaxing, stretching, reading, or even sipping an herbal tea before you turn in can all help you sleep better. Avoiding caffeine, large meals, and vigorous exercise before bed may prevent some of the nighttime disruptions mentioned above. Power naps during the day can help make up for those nights when nothing works.

An important part of how to sleep when pregnant is learning to sleep on your left side. This position will help avoid pressure on your spine, back, circulation, and liver. Using pillows between your knees and under your abdomen can also help you get comfortable and support you in the side-sleeping position.

If you’re still having issues falling asleep or staying asleep, or if you’re waking up too frequently, consult your healthcare provider.

Don’t give up on your quest for a good night's sleep while pregnant. It’s worth it to get as much shuteye as you can right now before you welcome a new baby into your life!

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. nine0003

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; nine0012
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? nine0003

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. nine0003

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. nine0003

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. nine0003

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. nine0003

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. nine0003

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!

Pregnancy and sleep - recommendations from an obstetrician-gynecologist

Contents of the page

Pregnancy is a special condition that affects the entire body. Hormonal changes, weight gain, fetal growth - all this increases energy costs. To make up for them, it is very important for the expectant mother to observe the rest regimen and, first of all, she needs a good sleep. nine0003

The duration of sleep should be at least 8-8.5 hours, of which 1 hour should be for daytime rest. At the same time, you need to go to bed at the same time every day. For a good restful sleep, you need to find a comfortable position.

Right side or left side? How to choose the best sleeping position.

If in the first 3 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 she should not sleep on her stomach. Indeed, after 11-12 weeks, the uterus extends beyond the small pelvis. And starting from 15-16 weeks, it is necessary to abandon the position on the back, since the growing uterus compresses the inferior vena cava that passes behind it, which negatively affects the condition of the mother and child. nine0003

The most comfortable postures are on the right and left sides. You can sleep on your left side in any trimester. On the right side - this position is suitable as a change position at the end of the second and third trimesters.
From 25 weeks on, a pillow can be placed under the abdomen for comfortable sleep. There are special pillows for pregnant women, which are made taking into account the physiological characteristics of a woman in this period and allow her to find a comfortable position for relaxation. In the last weeks of pregnancy, the pillow will allow you to take a comfortable half-sitting position. For better sleep, you should not eat immediately before bedtime, you should not engage in intense mental activity, watch TV. nine0012
Soft, calm and pleasant music will help you relax and get ready for a night's rest. Useful before going to bed walking in the fresh air, a warm shower 20-30 minutes before bedtime, airing the bedroom. Keep the humidity in the sleeping area at least 50%.

Why do sleep disorders occur? What to do?

Changes in a woman's body that occur in a woman's body during pregnancy, physical discomfort and emotional stress, often lead to sleep disturbances. During this period, falling asleep, waking up in the middle of the night can be difficult. Sleep research shows that 9out of 10 pregnant women experience insomnia.

Why is this happening?

In the first months after conception, the level of progesterone rises sharply, which results in constant feelings of drowsiness, as well as frequent urination, making it difficult to fall asleep and disturbing night sleep.

In order to cope with this, it is necessary to reduce the amount of liquid consumed in the evenings. It is better to replenish the water balance in the morning. nine0003

Another factor that disturbs sleep can be nausea. Due to the soreness of the mammary glands during this period, it is also difficult for a woman to find a comfortable position for sleeping.
If you can't get enough sleep at night, you should definitely rest during the day. In the second trimester of pregnancy, the expectant mother usually feels better. And in recent months, the quality of sleep has been deteriorating. She falls asleep worse, wakes up more often at night.

Most often, sleep disorders are physiological: increased weight and a grown belly make it difficult to find a comfortable position; fetal movement; frequent nighttime urge to urinate; heartburn; leg cramps. Nervous tension, fear of upcoming changes, anxiety for the child, experience before childbirth are psychological reasons that most often deprive a woman of sleep. nine0003

How to deal with insomnia?

Maintain good sleep hygiene - create optimal conditions for falling asleep, close the windows, choose a comfortable mattress, and also do not spend time in bed during which you are awake.
During the day, avoid overexertion, because fatigue does not always lead to sound sleep.
Try to discuss your fears with loved ones, a psychologist or a doctor.
During the day, perform simple physical exercises, depending on the duration of pregnancy and health, take a walk. nine0012
Avoid late meals.
Take a warm shower before bed.
Try to drink less in the evening. Before going to bed, it is recommended to drink a cup of warm milk, because it contains tryptophan, a mild natural sleeping pill.
Foot and neck massage will give you the opportunity to relax before going to bed. The bedroom should be cool.
Use special pillows for pregnant women, put them under the side, under the neck, clamp between the legs.

Under no circumstances should you take sleeping pills yourself. The decision to take sleeping pills can only be taken by your obstetrician-gynecologist! Taking potent sleeping pills, sedatives can adversely affect the formation of the fetal nervous system.

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