Pregnancy can make getting a good night’s sleep difficult. The extra weight, shifting hormones, and increased need to urinate all combine to disrupt normal sleep patterns. Finding the right sleep position and practices can help expectant mothers get the rest they need.
Why is sleep important during pregnancy?
Sleep is critical for both mother and baby during pregnancy. Some key reasons include:
- Promotes tissue growth and repair – Sleep is when your body does most of its growing and restorative work. Good sleep ensures your baby is developing properly.
- Boosts immune system – Being well-rested helps you fight infections and illnesses.
- Regulates metabolism – Sleep affects the hormones that control appetite and weight gain.
- Prepares you for labor – Resting well now will give you the energy reserves needed for labor and delivery.
- Reduces stress – Adequate sleep lowers anxiety and depression risk.
Pregnant women need at least 8-10 hours of quality sleep per night to get these benefits. Unfortunately, many women find achieving this difficult as pregnancy progresses.
What causes problems sleeping during pregnancy?
Some of the most common issues that can make sleeping while pregnant a challenge include:
- Increased need to urinate – Hormones plus baby pressing on the bladder equal frequent nighttime trips to the bathroom.
- Back pain – Weight gain shifts the center of gravity and strains the back muscles and spine.
- Leg cramps – Common in the second and third trimester due to circulation changes.
- Heartburn – Hormones that relax the esophageal sphincter allow stomach acid to reflux up.
- Shortness of breath – The uterus presses up on the diaphragm and lungs.
- Stress and anxiety – Common concerns about labor, delivery, and parenthood.
- Restless legs – Uncomfortable tingling or twitching feeling that interferes with rest.
Additionally, general discomfort, nasal congestion, vivid dreams, and an overactive baby can all make achieving continuous, high quality rest a challenge.
What are the best sleeping positions during pregnancy?
Finding a comfortable position for your changing pregnant body is key to sleeping well. Here are some of the top sleeping positions to try:
Side sleeping
Sleeping on your side is considered the best position overall during pregnancy:
- Promotes healthy blood flow to the fetus.
- Keeps uterus and baby weight from applying pressure to major blood vessels when lying face up.
- Prevents digestive issues that can occur from lying face down.
- Allows lungs to expand and breathe easily.
The ideal is to sleep on your left side. This improves circulation to the heart and allows optimal blood and nutrient flow through the placenta. A pillow placed between your legs, under your belly, and supporting your back will maximize comfort.
Propped up side sleeping
Using pillows as props to create a slight incline while sleeping on your side can help several issues:
- Reduces heartburn by keeping stomach acid down.
- Minimizes swelling in hands and feet by improving circulation.
- Makes breathing easier by opening up the lungs.
Try using a pregnancy body pillow, wedge pillow, or piling up standard bed pillows to create an incline of 30 degrees or more.
Back sleeping
Though not ideal during the later stages of pregnancy, back sleeping can be comfortable early on. Consider these tips:
- Place pillows under the knees to remove tension on the back.
- Use a pregnancy pillow or rolled towels around the side to prevent rolling onto your back.
- Avoid this position during late pregnancy when weight of the uterus compresses major blood vessels.
Reclined sitting
Sleeping in a reclined sitting position may be helpful in the later stages of pregnancy when lying down is difficult. Some ways to try it:
- Prop yourself up with pillows in bed in a seated posture with knees bent.
- Sit in a comfortable armchair with your feet up and pillows for extra support.
- Try a specialty pregnancy recliner with an ottoman or cushions.
What bedding surfaces work best during pregnancy?
The optimal mattress during pregnancy will cushion pressure points while providing firm support. Considerations include:
Mattress Type
| Type | Pros | Cons |
| Memory Foam | Molds to body shape Relieves pressure Minimal motion transfer |
Heat retention |
| Latex | Responsive support Hypoallergenic |
Less pressure relief Motion transfer |
| Innerspring | Bouncy feel Breathable |
Less contouring Motion transfer |
| Adjustable air | Customizable firmness | Higher cost |
Memory foam and latex often rank as top choices for pregnancy due to good support, pressure alleviation, and motion isolation.
Sleep Surfaces
Consider these other sleep surfaces during pregnancy:
- Pregnancy pillow – Contours around the body for comfort and support.
- Mattress topper – Adds extra cushioning to a too firm mattress.
- Wedge pillow – Supports belly and back when side sleeping.
- Body pillow – Stabilizes hips, knees, and ankles when sleeping.
How can you make your bedroom better for sleep during pregnancy?
Optimizing the sleep environment is just as important as comfortable positioning when pregnant. Recommendations include:
- Keep the room cool – between 60-75°F.
- Use blackout curtains or an eye mask to block light.
- Try a white noise machine to muffle sounds.
- Purchase moisture-wicking sheets and blankets.
- Use a humidifier if dry air causes congestion.
- Ensure the mattress and pillows are in good condition.
Also practice good sleep habits like sticking to a regular sleep schedule, winding down before bedtime, and limiting electronic device use in the evening.
What sleep remedies are safe during pregnancy?
Always check with your doctor before taking any medication during pregnancy. Some natural remedies considered generally safe include:
- Chamomile tea – Calming effects.
- Warm bath – Relaxes muscles.
- Acupuncture – Alleviates back pain and restless legs.
- Massage – Eases muscle tension.
- Stretching – Loosens tight muscles.
Practice these and other relaxation techniques before bedtime to help wind down each evening.
When to seek medical help for sleep issues during pregnancy
Talk to your doctor if you regularly:
- Have difficulty falling or staying asleep.
- Feel excessively tired or fatigued during the day.
- Snore loudly or experience shortness of breath while sleeping.
- Kick or twitch your legs frequently at night.
Disordered sleep may be a sign of insomnia, sleep apnea, restless leg syndrome or other issues that may require treatment.
Conclusion
Getting enough high quality sleep is vital for both maternal and fetal health during pregnancy. While achieving this can be challenging, using the right sleep positions, surfaces, environment and habits can help expectant mothers rest more comfortably. Speak to your doctor if problems persist so any underlying conditions can be addressed.