Colin Snow
Getting a good night's sleep while pregnant can be challenging. You may need more sleep than usual, but you might find that your sleep is less deep or refreshing. You may also wake up more often throughout the night. To get enough rest, it can help to stay hydrated during the day, but limit your fluid intake a couple of hours before bedtime. It's also important to reduce your caffeine consumption and not to exercise within four hours of bedtime. The best sleep position during pregnancy is SOS (sleep on side), as it provides the best circulation for you and your baby.
How to sleep while pregnant
| Characteristics | Values |
|---|---|
| Position | Sleeping on your side, with your legs and knees bent, and a pillow between your legs |
| Pillow | Donut-shaped pillow (with a hole in the middle) may help you sleep comfortably on your stomach |
| Pillow | Try placing a pillow under your abdomen to relieve back pain |
| Fluids | Drink plenty of water throughout the day, but limit intake a couple of hours before bedtime so you don't have to wake up and go to the bathroom |
| Caffeine | Reduce consumption of coffee, tea, and caffeinated soft drinks |
| Snacks | Small, plain snacks such as crackers might help ward off nausea during the night without exacerbating heartburn |
| Exercise | Exercise for 30 minutes, but not within four hours of bedtime |
| Stress | Relaxation exercises may help calm your body in preparation for sleep |
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What You'll Learn
Sleeping positions
When you're pregnant, you need more sleep than usual. However, you may find that you're getting less deep or refreshing sleep than you're used to. You might also wake up more often during the night. You may feel especially tired at the beginning and end of your pregnancy.
The best sleep position during pregnancy is "SOS" (sleep on side) because it provides the best circulation for you and your baby. It also places the least pressure on your veins and internal organs. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby. Plus, good circulation helps reduce potential swelling, varicose veins in your legs and haemorrhoids. Keep your legs and knees bent, and put a pillow between your legs to relieve the stress on your back. If you're experiencing back pain, try placing a pillow under your abdomen as well.
As your pregnancy progresses, your breasts will become more tender and your abdomen will grow, making sleeping on your stomach uncomfortable. Using a donut-shaped pillow (with a hole in the middle) may help you sleep comfortably on your stomach.
To help you get a good night's sleep, try to stay hydrated during the day, but limit your fluid intake a couple of hours before bedtime so you don't need to wake up to go to the bathroom. Exercise can also help you sleep better, but don't exercise within four hours of bedtime. Caffeine interferes with sleep, so you may want to reduce your consumption of coffee, tea and caffeinated soft drinks.
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How much sleep you need
It is recommended that pregnant women get between 7 and 9 hours of sleep each night. However, it is common for women to experience disrupted sleep patterns at various stages throughout their pregnancy. Studies show that pregnant women experience less sleep, increased wakefulness, and excessive daytime sleepiness, with around 80% of women reporting poor sleep throughout pregnancy. Insomnia is a common sleep disorder during pregnancy.
If you are getting less than 7 hours of sleep each night, you may be at risk of impaired glucose tolerance, insulin resistance, and gestational diabetes. Your child may also be at higher risk of experiencing neurodevelopmental delays. Sleeping less than 6 hours a night during the last month of your pregnancy is linked to longer labour and the need for a Cesarean.
If you are getting poor quality sleep at night, try to take a nap during the day if your schedule permits. Do what feels right for your body and your baby, and try not to stress over how much sleep you are getting.
From 28 weeks of pregnancy, it is safest to sleep on your side. Research shows that this can halve your risk of stillbirth, compared to sleeping on your back.
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How to get comfortable
When you're pregnant, you need more sleep than usual. However, you may find that you're getting less deep or refreshing sleep than you're used to. You may also wake up more often during the night. To get comfortable, try the following:
- Sleep on your side, with your legs and knees bent. This provides the best circulation for you and your baby and places the least pressure on your veins and internal organs.
- Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby.
- Place a pillow between your legs to relieve the stress on your back.
- If you're experiencing back pain, try placing a pillow under your abdomen as well.
- Drink plenty of water throughout the day, but limit your intake a couple of hours before bedtime so you don't have to wake up to go to the bathroom.
- Exercise for 30 minutes a day, but not within four hours of bedtime.
- Reduce your caffeine consumption.
- Eat small, plain snacks such as crackers at night to ward off nausea without exacerbating heartburn.
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Dealing with nausea
Pregnant women need more sleep than usual, but they may find it difficult to get a good night's rest. This is due to a variety of factors, including stress, nausea, and the physical discomfort of sleeping while pregnant. To help with nausea while sleeping, it is recommended that you stay hydrated throughout the day, but limit your fluid intake a couple of hours before bedtime. Small, plain snacks such as crackers might help ward off nausea during the night without exacerbating heartburn. Caffeine interferes with sleep, so it is best to reduce your consumption of coffee, tea, and caffeinated soft drinks, especially after 3 pm. Exercise can also help you sleep better, but you should avoid exercising within four hours of bedtime.
If you are struggling to find a comfortable sleeping position while pregnant, try sleeping on your side with your legs and knees bent and a pillow between your legs to relieve stress on your back. This position, known as "SOS" (sleep on side), provides the best circulation for you and your baby and places the least pressure on your veins and internal organs. Sleeping on your left side will increase blood flow to the placenta and your baby, and good circulation can help reduce potential swelling, varicose veins, and hemorrhoids.
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Reducing caffeine intake
When you're pregnant, it's recommended that you sleep on your side, as this provides the best circulation for you and your baby. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby. It also places the least pressure on your veins and internal organs, which can help to reduce potential swelling, varicose veins in your legs and haemorrhoids. To make yourself more comfortable, keep your legs and knees bent and place a pillow between your legs to relieve the stress on your back. If you're experiencing back pain, you could also try placing a pillow under your abdomen.
To get a good night's sleep while pregnant, it's important to reduce your caffeine intake. Caffeine interferes with sleep, so you may wish to cut down on coffee, tea and caffeinated soft drinks. Try not to drink coffee or caffeinated tea after 3 pm.
It's also a good idea to stay hydrated throughout the day, but limit your fluid intake a couple of hours before bedtime so you don't have to wake up and go to the bathroom. Similarly, while it's good to exercise for 30 minutes a day, don't exercise within four hours of bedtime.
If you're feeling stressed, this could be preventing you from sleeping soundly. Relaxation exercises may help to calm your body in preparation for sleep, and a healthcare provider can also provide resources to help you navigate stress regarding your pregnancy and upcoming life changes.
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Frequently asked questions
The best sleep position during pregnancy is “SOS” (sleep on side) as it provides the best circulation for you and your baby. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby.
When you are pregnant, you need more sleep than usual. However, your sleep might be less deep or refreshing than usual, and you may wake up more often throughout the night. You may feel especially tired at the beginning and towards the end of your pregnancy.
Relaxation exercises may help calm your body in preparation for sleep. You can also try to stay hydrated throughout the day, but limit your fluid intake a couple of hours before bedtime so you don't have to wake up and go to the bathroom. Exercise for 30 minutes, but not within four hours of bedtime.
Caffeine interferes with sleep, so you may wish to reduce your consumption of coffee, tea, and caffeinated soft drinks. Eating a big meal at night can also make it harder to sleep.
