Getting quality sleep at night is hard enough as it is. But if you’re expecting? Well, you’re in for a bumpy ride—literally and figuratively. Sleeping while pregnant is a whole new ball game.

Your belly starts to weigh you down and puts pressure on your bladder. Your hormones are racing and a number of body aches and urges start to take control. It’s no surprise then that according to the National Sleep Foundation, 78% of women reported having difficulty sleeping more during pregnancy than at any other time.

How does sleep change during pregnancy?

Many women experience rising levels of hormones during pregnancy, specifically progesterone, a hormone that is made. This is one of the main influences in changes to your sleep cycle. But other things are contributing to a loss of sleep.

  • New pregnancy symptoms: You may experience more fatigue during the day, an uptake in nausea, be uncomfortably warm at night and the need to frequently urinate.

  • Stress and worry: On top of it, pregnancy has a lot of emotional demands. Stress of an upcoming delivery, never-ending to-dos, familial responsibilities and work can all have you feeling overwhelmed. The time that you finally lie down to sleep is when all of these worries come flooding in.

  • Body aches and pains: Furthermore, you might start to feel it wear down your body a bit more. It’s harder to find the perfect sleeping position with a growing belly. Your muscles might feel a bit more inflamed and backaches become common.

  • Sleep disorders: In addition, pregnancy heightens the prevalence of sleep disorders, including insomnia, sleep apnea and restless leg syndrome (RLS). The latter causes uncomfortable sensations in the legs and the urge to move them. It just so happens to peak at night when a person is resting, leaving it as one of the main reasons behind sleeplessness for mothers to be. In fact, RLS can affect up to 30% of pregnant women.

This is the time when you need sleep the most. And while it might feel easier to “brush it off” and think that you’re mentally preparing for sleepless nights with a newborn, think again. It becomes even harder once the baby is born so the sooner you can get into some good sleep habits, the sooner you can be the energetic, present mother you wish to be.

Why is sleep so important during pregnancy?

This is an exciting and exhausting time, your body is going through rapid changes and your mind is just trying to process it all. Not to mention, you have a growing baby to support. This is why decent sleep is more important than ever before, for your brain, blood circulation, immune system and body. However, with all the tossing and turning, those blissful dreams feel out of reach.

And sleep deprivation during pregnancy is unfortunately linked to a number of potential adverse outcomes, including high blood pressure, longer labor, higher cesarean rates, postpartum depression, and gestational diabetes.

If sleeping woes are getting you down, we’ve got some tips and tricks to help you get a good night’s sleep during your pregnancy.

Maximizing sleep comfort while pregnant: 10 helpful tips

To gain back some control over your sleep and life, try implementing the following strategies into your day-to-day and see if anything changes in your sleep quality.

1. Make use of pillows

Pillows are your friends. And they are wonderful tools that can go a long way in providing comfort. Have a few extra pillows by your side, even a long pregnancy pillow, to help support your body and reduce the chances of back pain. So this may be under your belly, behind your back, between your legs and/or under your neck. 

If you need to ease your breathing or relieve symptoms of heartburn then use a few pillows or a mattress lifter to keep your head elevated above the stomach.

2. Decompress before bed

Your sleep is dependent on the mental state you have going into bed. That’s why it’s important to develop a soothing bedtime routine that helps you relax and unwind. Avoid technology as much as possible and tap into any of the following to help calm your mind.

  • Pregnancy yoga
  • Meditation and deep breathing
  • Draw up a warm bath
  • Have foot or shoulder a massage
  • Read a book
  • Listen to soothing music
  • Use aromatherapy essential oils like lavender, jasmine and neroli (under the guidance of your healthcare practitioner)

3. Get some exercise

Before getting into any exercise routine, confirm with your healthcare provider about what is best for you. But generally, exercising for around 30 minutes per day can improve your circulation and help you fall asleep faster.

Just as long as you’re not doing it too close to bedtime or else you might be too energized to sleep. Some good exercises to do while pregnant include swimming, pilates, cycling and strength exercises.

4. Take short daytime naps

Taking naps during the day can be a real savior if you’re facing daytime fatigue and difficulties sleeping while pregnant. And it’s okay—don’t resist shuteye if you need it! As we’ve said, your body is going through some big shifts.

Lie down, close your eyes and take a 20-30 minute nap because it is hard to make it through the night without waking up to move or pee. And it might help you catch up on sleep if you didn’t get enough the previous night. But try to avoid taking naps longer than 30 minutes or soon to your bedtime at night.

5. Avoid heavy food and liquids before bed

Given that you’ll experience an increase in nausea and stomach sensitivity, it might be a good idea to steer clear from big meals or heavy food before bed. In a similar vein, try to limit the drinks you intake.

Caffeinated drinks like coffee, soda and tea should be avoided after lunch. Then limit any other fluids around 2 to 3 hours before bed or else you’ll be waking up to use the bathroom frequently. It’s important to drink a lot of water, but also keep this to a minimum right before bed to prevent too many bathroom wake-ups.

6. Keep your bedroom cool

When you have a little one growing inside of you, your internal body temperature is naturally going to increase due to the influx of new hormones and preparing a new baby to be born. In fact, by week 8 of pregnancy, your heart is pumping blood 20% faster to keep up with providing enough food, blood and oxygen to your baby.

With this in mind, lower the bedroom temperature to be no higher than 72 degrees Fahrenheit. Play around with your thermostat until you land on a temperature that you feel comfortable in.

7. Journal and turn to someone you trust

Let’s get real, there’s a lot to keep up with when you’re expecting. You’re likely stressing about appointments, baby prep, impending labor, how you’ll be as a mom and more. Coupled with the changes your mind and body going through, there’s a lot of pressure and real anxiety that’s keeping you up at night.

If you have a friend or professional that you trust, it’s definitely a good idea to let out your worries and anxieties in a safe space. Otherwise, have a journal nearby where you can write down everything on your mind. Just writing down your thoughts and feelings can help you gain better control of your emotions and go to bed with a clear head.

8. Sleep on your left side

This is the ideal side to get settled in while you’re pregnant, although during the first trimester, you have some leeway and can sleep in whatever position you find most comfortable. Doctors recommend sleeping on your left side, especially during the third trimester, to help increase blood flow and nutrients to the fetus, uterus and kidneys. Keep your knees and hips bent and put a pillow between your knees and behind your back to relieve pressure.

It’s important to avoid sleeping on your back or stomach because this will elevate any issues with breathing, blood pressure and bodily pains.

9. Pee before bed

Even if you don’t think you have to, make one last bathroom pit stop before you settle in for the night. It may not mean you go the night without waking up, but it can at least give you a good head start.

10. Maintain regular health check-ups

Regular check-ins during your pregnancy are necessary to evaluate the health of you and your baby. It’s also a good time to evaluate underlying sleep concerns if it’s a consistent issue.  By talking to your healthcare practitioner, you can get a better picture on possible solutions for your specific case.

Final thoughts

Being pregnant brings on a swell of new changes and it’s only just the start. Bringing new life into the world is an exciting, stimulating and exhausting time; all the more reason why getting restful sleep is vital.