By Avni Dalal, ND
Pregnancy brings exciting changes but also physical and hormonal shifts that can make restful sleep a challenge. From frequent bathroom trips to an ever-growing belly and nighttime discomfort, many expectant individuals report sleep disturbances at various stages of pregnancy.
While occasional sleepless nights are common, supporting quality sleep is important for both maternal and fetal well-being.1,2 In this article, we explore how pregnancy affects sleep and offer safe, science-backed tips for getting better rest.
Why Sleep Changes During Pregnancy
As the body is rapidly shifting during pregnancy, sleep disturbances can occur in any trimester, often for different reasons:
- First trimester: Rising progesterone levels can cause daytime sleepiness, frequent urination, and disrupted nighttime sleep.
- Second trimester: Sleep may improve for some, but others begin experiencing back pain, heartburn, or leg cramps.
- Third trimester: Discomfort from a growing uterus, fetal movements, and anxiety about labor can significantly affect sleep quality.
In fact, research suggests that up to 78% of pregnant individuals experience insomnia or sleep difficulties by the third trimester.1
Why Good Sleep Matters During Pregnancy
Adequate sleep supports healthy immune function, blood sugar regulation, and emotional resilience during pregnancy.1,2 Poor sleep has been associated with increased risk of gestational diabetes, elevated blood pressure, and longer labor or delivery complications in some studies.3,4 It also plays a key role in fetal development and maternal mood.4
That’s why prioritizing good sleep hygiene and addressing barriers to restful sleep is an important part of a healthy pregnancy routine.
Safe and Effective Tips for Better Sleep During Pregnancy
Here are practical and pregnancy-safe ways to support healthy sleep—without relying solely on herbs or supplements:
1. Adopt a Side-Sleeping Position (Especially in the Third Trimester)
Sleeping on your left side is generally recommended, as it may optimize blood flow to the uterus and kidneys. To increase comfort:
- Use a pregnancy pillow or body pillow for extra support under your belly and between your knees.
- Place a small pillow behind your back to prevent rolling onto your back during the night.
Avoid sleeping flat on your back in the later stages of pregnancy, as this can compress major blood vessels and reduce circulation.
2. Set a Wind-Down Routine
Create a calming prebedtime ritual to signal your body it's time to rest:
- Take a warm (not hot) bath or shower.
- Do gentle stretches or prenatal yoga.
- Read a book or listen to calming music.
Try to avoid screen time at least 30-60 minutes before bed, as blue light can suppress melatonin and make it harder to fall asleep.
3. Manage Heartburn and Nausea Naturally
Elevating your upper body with extra pillows or sleeping slightly propped up can reduce nighttime acid reflux, which is common in pregnancy. Avoid eating large meals or spicy foods close to bedtime.
For nausea, keeping a light snack like crackers by your bedside may help if you wake up feeling queasy in the middle of the night.
4. Stay Active—But Not Too Close to Bedtime
Light to moderate daily activity, like walking or prenatal exercise, can help reduce stress and promote better sleep. However, try to avoid vigorous activity within 2-3 hours of bedtime, as it can leave you feeling more alert.
5. Limit Fluids Late in the Day
Staying hydrated is crucial, but if frequent bathroom trips are interrupting your sleep, consider shifting your fluid intake earlier in the day and limiting fluids 1-2 hours before bed.
6. Keep Your Bedroom Cool and Comfortable
Pregnancy can raise your basal body temperature, making you feel warmer at night. Keep your sleeping environment cool, dark, and quiet, and wear breathable sleepwear made of natural fabrics like cotton.
7. Use Relaxation Techniques to Ease a Busy Mind
Pregnancy-related worries and racing thoughts can keep you up at night. Consider:
- Deep breathing or progressive muscle relaxation
- Guided meditation apps designed for pregnancy
- Journaling to release anxious thoughts before bedtime
- Leaning on your support system for assistance
What About Natural Sleep Aids?
While some herbs and natural remedies are commonly used to support sleep, not all are safe during pregnancy. Options like valerian root, passionflower, and melatonin should only be used under the supervision of a qualified healthcare provider. Additionally, supplementation with myo-inositol has been shown to improve sleep quality and sleep duration during pregnancy.5 Always consult with your prenatal care team before trying any new supplement.
Final Thoughts: Sleep Is Self-Care During Pregnancy
Restful sleep during pregnancy isn’t always easy—but it’s one of the most important things you can do to support your health and your growing baby. By adjusting your sleep environment, creating consistent routines, using body-friendly positions, and considering targeted natural support, you can set yourself up for more restorative nights.
If sleep disturbances persist or impact your daytime functioning, speak with your healthcare provider. They can help rule out sleep disorders like restless leg syndrome, obstructive sleep apnea, or other concerns that may require specialized care.
Resources:
1. Meers JM et al. Curr Psychiatry Rep. 2022;24(8):353-357.
2. Lu Q et al. Sleep Med Rev. 2021;58:101436.
3. Palagini L et al. Sleep Med. 2014;15(8):853-859.
4. Okun ML. Soc Personal Psychol Compass. 2019;13(5):e12451.
5. Mashayekh-Amiri S et al.J Matern Fetal Neonatal Med. 2022;35(18):3415-3423.
