Pregnancy and Sleep - 6 Tips for Better Sleep During Pregnancy

Pregnancy is a special time, but it also brings a lot of changes to your body, and that includes your sleep.

Many women find it difficult to get comfortable, especially as their pregnancy progresses. Whether it’s heartburn, frequent trips to the bathroom, or a baby kicking at all hours, sleep can feel more like a challenge than a restful break.

So, how do you improve your sleep while pregnant? Here are some simple tips to help you get the rest you need.

How Much Sleep Does a Pregnant Woman Need?

During pregnancy, sleep is crucial for both you and your baby. Most experts recommend that pregnant women aim for about 7 to 9 hours of sleep per night. However, you may find that your sleep needs change as your pregnancy progresses.

• First Trimester: You might feel extra tired due to hormonal changes. Napping when possible can help recharge your energy.
• Second Trimester: A lot of women report that sleep gets a little easier during this period, although you might still experience occasional discomfort.
• Third Trimester: Sleep often becomes more difficult due to physical discomfort, frequent bathroom visits, and other pregnancy symptoms. Finding a comfortable position can make a big difference.

Insomnia in Pregnancy – Is It Possible?

Yes, insomnia during pregnancy is common. You might struggle to fall asleep or wake up frequently during the night. Hormonal changes, anxiety, and physical discomfort all play a role in making sleep more elusive during this time. Some women may also experience vivid dreams or nighttime heartburn, adding to their sleep struggles.

The good news? There are ways to manage insomnia during pregnancy. It helps to create a calming bedtime routine, avoid caffeine in the afternoon, and keep your bedroom cool and comfortable.

Why Is It So Hard to Sleep While Pregnant?

Sleeping during pregnancy can be difficult for several reasons. In the first trimester, hormonal changes can cause extreme fatigue but also make it harder to fall asleep. As your pregnancy progresses, physical discomfort becomes a bigger challenge.

Here are some common reasons why sleep becomes more challenging:

• Frequent bathroom trips: As your baby grows, it puts pressure on your bladder, meaning you’ll need to get up multiple times during the night to go to the bathroom.
• Back pain and discomfort: Your growing belly can make it tough to find a comfortable position.
• Heartburn: Pregnancy can cause acid reflux, especially at night when you’re lying down.
• Leg cramps: Many pregnant women experience leg cramps that wake them up from sleep.

6 Tips for Better Sleep During Pregnancy

While it might be difficult to sleep during pregnancy, it’s not impossible!

Here are some tips to help you rest better at night:

1. Sleep on Your Left Side

Sleeping on your left side is the best position during pregnancy because it promotes better circulation. It helps blood flow to your heart, kidneys, and baby, and also prevents your uterus from pressing on your liver. If sleeping on your side feels uncomfortable, try putting a pillow between your knees or under your belly for extra support.

2. Use Pillows for Support

Pillows can be a pregnant woman’s best friend. A body pillow or specially designed pregnancy pillow can help support your growing belly and relieve pressure on your hips and back. Some women also find relief by propping themselves up slightly with pillows to help with heartburn or breathing issues.

3. Create a Bedtime Routine

A calming bedtime routine can signal to your body that it’s time to wind down. Try dimming the lights an hour before bed, drinking a warm, non-caffeinated beverage, or taking a warm bath. Avoid using screens (phones, tablets, or TV) before bed, as the blue light can interfere with your body’s natural sleep signals.

4. Keep the Room Cool and Dark

Pregnancy can sometimes make you feel warmer than usual, so keeping your bedroom cool can make it easier to sleep. Set your room temperature to a comfortable level (between 60-67°F) and use blackout curtains to block any outside light. If noise is a problem, try using a white noise machine or earplugs.

5. Stay Active During the Day

Getting regular, moderate exercise during the day can help improve your sleep at night. Activities like walking, swimming, or prenatal yoga can help reduce stress and promote better rest. However, avoid exercising too close to bedtime, as it could leave you feeling too energized to fall asleep.

6. Try a Sleep Mask

Light, even a small amount, can disrupt your sleep. If you’re struggling to keep the room dark, consider using a sleep mask. The Bía Smart Sleep Mask is designed to create total darkness and neurofeedback, helping you relax and fall asleep faster.

How Does Lack of Sleep Affect Pregnancy?

Not getting enough sleep during pregnancy can affect both you and your baby. Sleep deprivation can lead to increased stress, mood swings, and difficulty concentrating. Long-term sleep deprivation during pregnancy has also been linked to complications like high blood pressure and gestational diabetes.

Sleep is important for your baby’s growth and development, so it’s essential to find ways to rest. While it might not always be easy, making small adjustments to your sleep environment and habits can help you get the rest you need.