Gina Johnson
Pregnancy is an exciting time, but it can be hard to get a good night's sleep. Hormonal changes can make you feel drowsier than normal in the first trimester, and it can be hard to find a comfortable sleeping position in the third trimester. Sleep loss will not harm you or the baby, but it can make daily life more tiring. There are many reasons why people may have trouble sleeping during pregnancy, including heartburn, nausea, a full bladder, leg cramps, and snoring and sleep apnea caused by rhinitis (swelling of the nasal tissue). Luckily, there are things you can try to get more sleep.
Tips for sleeping while pregnant
| Characteristics | Values |
|---|---|
| Pillow support | Place a pillow to support your bump, and a pillow between your knees when lying on your side. Pregnancy pillows can be helpful. |
| Exercise | Stay active during the day. Yoga, swimming, or walking may ease muscle aches and stiffness. |
| Caffeine | Avoid caffeinated drinks in the evening. Do not have more than 200mg of caffeine per day. |
| Alcohol and smoking | Do not smoke or drink alcohol. Both can harm your baby and disrupt your sleep. |
| Screen time | Stay away from screens an hour before bedtime. |
| Wind-down routine | Try a relaxing routine before bedtime, such as a warm bath or reading a book. |
| Stress | Stress can affect your sleep. Try making a to-do list before bed to avoid taking stress to bed with you. |
| Leg cramps | Nearly half of all pregnant women suffer from leg cramps. Prenatal vitamins and minerals such as calcium may help. |
| Sleep position | Sleeping on your back or stomach can cause problems with breathing, circulation, and backaches. Sleeping on your side with a pillow between your legs is recommended. |
| Melatonin supplements | Consult your doctor about taking melatonin supplements to aid sleep. |
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What You'll Learn
Pillow support and sleeping positions
Pregnancy can bring about a lot of changes, and getting a good night's sleep is essential. In the first trimester, you may feel drowsier than normal due to a spike in progesterone. The second trimester often brings some relief, but by the third trimester, it can become hard to find a comfortable sleeping position. It is recommended that you sleep on your side during pregnancy, as this places the least pressure on your veins and internal organs. This ensures the best blood flow to the uterus, providing maximum nutrients and oxygen to the baby. Good circulation can also help reduce potential swelling, varicose veins, and haemorrhoids.
If you are used to sleeping on your stomach, you can try using a donut-shaped pillow to support your growing belly. Some women find this allows them to sleep comfortably on their stomachs. If you are a back sleeper, you can continue sleeping on your back during the first trimester. However, as your uterus gets heavier, it is best to switch to side sleeping to avoid compressing the inferior vena cava, which could interfere with blood flow and nutrient supply to the placenta and developing baby.
To make side sleeping more comfortable, you can use pillows for support. Place a pillow under your belly, between your legs, and behind your back. You can also try a full-body pillow, designed specifically to support pregnant sleepers. These pillows come in large U- or C-shapes and provide extra support to the back, neck, belly, knees, and hips. If you suffer from heartburn, you can lie in a half-sitting position, propped up against some pillows.
In addition to finding a comfortable sleeping position, there are other practices that can help you sleep better. Maintaining a consistent sleep schedule and a relaxing bedtime routine can improve your sleep quality. Avoiding screens, bright lights, and limiting noise in the bedroom can also promote a good night's sleep.
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Exercise and relaxation techniques
Pelvic floor exercises, also known as Kegels, are essential during pregnancy as they focus on strengthening the muscles that support the bladder, uterus, and bowels, which can improve sleep quality by reducing discomfort in the lower back region. Light resistance training and walking are also recommended as they promote relaxation and ease stress. Strength training can be beneficial, but it is important to modify the exercises to be low-impact and pregnancy-safe.
Relaxation techniques are crucial for improving sleep quality and reducing stress during pregnancy. Deep breathing exercises, meditation, and guided imagery are effective methods to calm anxiety and help individuals fall asleep faster. Massage therapy has also been found to positively impact stress, mood, and sleep in pregnant women. Acupuncture is another technique that can improve sleep quality by increasing melatonin levels, which aid in relaxation and sleep.
To enhance sleep quality, it is important to establish a sleep routine and create a supportive sleep environment. This includes maintaining a consistent sleep schedule, keeping the bedroom cool and dark, and avoiding screens before bed. Additionally, reducing caffeine and fluid intake close to bedtime can help prevent disruptions. Using pregnancy pillows or extra regular pillows can provide support and comfort for the bump or legs.
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Avoid caffeine and alcohol
Caffeine is a stimulant that can increase your blood pressure and heart rate, and cause you to urinate more frequently. It can also keep you awake and affect your sleep patterns. Even small amounts of caffeine can have these effects, and they may be more pronounced during pregnancy as it can take longer for your body to process it. Caffeine can be found in coffee, tea, soda, chocolate, energy drinks, and some over-the-counter medications. To improve your sleep while pregnant, it is recommended to limit your caffeine intake or avoid it altogether. Some sources recommend limiting caffeine intake to less than 200 mg per day during pregnancy.
If you are breastfeeding, small amounts of caffeine can pass into your breast milk and affect your baby. Breastfed babies of mothers who drink more than 2 to 3 cups of coffee per day may have trouble sleeping and become fussier. Therefore, it is advised to limit caffeine intake while breastfeeding.
In addition to caffeine, alcohol consumption should also be avoided during pregnancy. Alcohol can harm your baby and disrupt your sleep. It is best to refrain from drinking alcohol and prioritize non-alcoholic beverages to improve your sleep while pregnant.
While it may be challenging to cut down on caffeine, especially if you're used to having a few cups of coffee or tea daily, it is important to prioritize your health and that of your baby. If you experience withdrawal symptoms such as headaches, irritability, or tiredness, remember that these symptoms are temporary and your body will adjust over time. Consult your doctor or midwife if you have any concerns or questions about caffeine and alcohol consumption during pregnancy and breastfeeding.
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Reduce stress and screen time
It is common to feel very tired during pregnancy, especially in the first 12 weeks. However, by the third trimester, it can become challenging to find a comfortable sleeping position due to a growing belly, pressure on the diaphragm, increased urinary frequency, and other factors. Here are some tips to reduce stress and screen time for a better night's sleep during pregnancy:
Reduce Stress
Pregnancy is a time of significant biological changes, and it's essential to recognise that stress can significantly impact sleep. Here are some suggestions to help you relax and reduce anxiety:
- Accept that periods of sleeplessness are normal during pregnancy. Remind yourself that tiredness will not harm you or the baby. This acceptance can help improve your state of mind.
- Understand that sleeplessness can be a symptom of depression or anxiety. If you or your loved ones have concerns about your mental health, don't hesitate to reach out to your healthcare provider or midwife. Support is available, and mental health issues can be effectively addressed.
- Make a to-do list for the next day before going to bed. This can help prevent you from taking your worries to bed and allow you to unwind.
- Try relaxation techniques such as mindfulness, hypnobirthing, or listening to soothing music. These practices can help ease stress and improve sleep quality.
- Engage in light physical activities during the day, such as yoga, swimming, or walking. These activities may help ease muscle aches and stiffness, contributing to a more comfortable sleep.
Reduce Screen Time
- Avoid screens at least one hour before bedtime. The bright light from electronic devices can make you more awake and disrupt your natural wind-down process.
- Establish a relaxing bedtime routine. Instead of screen time, opt for a warm bath or reading a book to help your body and mind prepare for sleep.
- If possible, reorganise your daily schedule to reduce stress and create time for self-care. Consider adjusting your work hours, working from home, or seeking help with childcare to free up some time for rest.
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Medication and supplements
Sleep is very important during pregnancy, but it can be difficult to get enough of it. While medication and supplements are available, they should only be taken after consulting a healthcare provider.
Pregnant people should always consult with a healthcare provider before starting any new medication or supplement. Sleep deprivation during pregnancy can have negative consequences, and some pregnant people and their doctors may determine that the benefits of certain sleep aids outweigh the risks. However, experts generally recommend that pregnant people address sleep difficulties without medication or supplements.
Some over-the-counter remedies containing diphenhydramine are considered fairly safe for occasional use. Melatonin supplements may be suggested by healthcare providers for those who continue having trouble falling asleep even after trying non-medication alternatives. However, while studies on animals have found risks such as lower birth weights, there is currently no evidence of these risks in humans.
Pregnant people should avoid using alcohol and cannabinoids to fall asleep, as these substances can negatively affect the fetus. Herbal sleep aids should also be used with caution, as there is limited research on their safety for pregnant people and fetuses.
Instead of medication or supplements, healthcare providers may recommend lifestyle changes and stress reduction techniques to improve sleep during pregnancy. This includes avoiding screens and caffeine before bedtime, exercising regularly, and maintaining a peaceful bedroom environment.
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Frequently asked questions
There are many natural ways to help you sleep while pregnant. These include:
- Staying away from screens an hour before bedtime.
- Having a relaxing routine before bed, such as a warm bath or reading a book.
- Staying active during the day.
- Avoiding caffeine and alcohol.
- Reducing stress with techniques such as yoga or to-do lists.
- Using pillows to support your bump and legs.
It is important to consult with a healthcare provider before taking any new medication or supplement during pregnancy. That being said, occasional use of over-the-counter remedies containing diphenhydramine is considered fairly safe. Melatonin supplements may also be suggested by a healthcare provider if you are having trouble falling asleep, although there is limited research on their safety for pregnant people and fetuses.
The best sleep position during pregnancy is sleeping on your side (SOS), preferably your left side. This provides the best circulation for you and your baby and places the least pressure on your veins and internal organs. It can also help reduce potential swelling, varicose veins, and hemorrhoids. Using pillows to support your bump and legs can also help you get comfortable in this position.
