10 Proven Tips for Better Sleep During Pregnancy
Pregnancy transforms nearly every aspect of your life, but perhaps none so noticeably as your sleep. As your body nurtures new life, finding comfortable, restful sleep can become increasingly challenging. We understand this struggle intimately, which is why we've compiled these proven strategies to help you maximize your sleep quality during this special time. From physical discomfort to hormonal changes, pregnancy presents unique sleep challenges—but with the right approach, better rest is achievable.
Here are our 10 proven tips for improving your sleep during pregnancy:
1. Find your ideal sleeping position. As your pregnancy progresses, your usual sleeping position may become uncomfortable or even inadvisable. The American College of Obstetricians and Gynecologists recommends sleeping on your left side to improve circulation to your heart and allow for optimal blood flow to the fetus, placenta, and kidneys. This position also helps prevent your uterus from pressing against your liver. By your second trimester, back sleeping is not recommended as the weight of your uterus can compress major blood vessels. Experiment with slightly bent knees and a pillow between your legs to reduce pressure on your lower back and hips.
2. Invest in proper support tools. The Diamond Pillow offers exceptional support for side sleeping, helping maintain spinal alignment while accommodating your changing body. Consider supplementing with specialized pregnancy pillows like a wedge pillow for your abdomen or a full-body pregnancy pillow that supports multiple areas simultaneously. These supportive tools can drastically reduce the discomfort that keeps many expectant mothers awake. Proper support doesn't stop with pillows—ensure your mattress provides adequate firmness to support your changing weight distribution.
3. Establish a consistent sleep schedule. Your body craves routine, especially during pregnancy when it's working overtime. Try to go to bed and wake up at the same times each day, even on weekends. This consistency reinforces your body's sleep-wake cycle and can improve sleep quality significantly. If nausea disrupts your sleep schedule, consider taking your prenatal vitamins in the evening with a small protein-rich snack, which can help minimize morning sickness for many women. While pregnancy fatigue may tempt you toward long daytime naps, try limiting naps to 30 minutes and scheduling them earlier in the day.
4. Create an optimal sleep environment. Your bedroom should be a sanctuary conducive to rest. Keep the temperature cool (between 65-70°F/18-21°C) as pregnant women often feel warmer due to increased blood volume and metabolic rate. Use blackout curtains to eliminate disruptive light, particularly important if you find yourself more sensitive to environmental stimuli. Consider using a white noise machine to mask household or neighborhood sounds. Keep electronics out of the bedroom, or at minimum, enable blue light filters on necessary devices as evening approaches.
5. Manage hydration strategically. Staying hydrated is crucial during pregnancy, but timing is everything when it comes to sleep. Aim to consume most of your fluids earlier in the day, gradually reducing intake as evening approaches. This strategy helps minimize the frequent nighttime bathroom trips that disrupt sleep. When you do need to drink in the evening, take small sips rather than large amounts at once. For middle-of-the-night bathroom trips, keep nightlights installed along the path to your bathroom so you don't need to turn on bright overhead lights, which can make falling back asleep more difficult.
6. Address heartburn proactively. Heartburn is a common sleep disruptor during pregnancy, particularly in the later trimesters. Avoid spicy, acidic, or fatty foods in the evening, and try to finish eating at least three hours before bedtime. Sleep with your upper body slightly elevated using pillows or by raising the head of your bed. Some women find relief from chewing sugar-free gum after meals to increase saliva production, which helps neutralize stomach acid. Always consult with your healthcare provider before taking any heartburn medications, as not all are safe during pregnancy.
7. Prevent and manage leg cramps. Painful leg cramps often strike at night during pregnancy. Stay physically active during the day with pregnancy-safe exercises like walking or swimming. Stretch your calf muscles gently before bed. Ensure adequate magnesium intake through your diet (with foods like spinach, nuts, and whole grains) or speak with your healthcare provider about safe supplementation. Staying hydrated also helps prevent cramps. If a cramp does occur, straighten your leg and gently flex your foot toward your body to stretch the affected muscle.
8. Practice relaxation techniques. Pregnancy can bring heightened anxiety and stress, both of which interfere with quality sleep. Incorporate relaxation practices into your bedtime routine, such as gentle prenatal yoga, progressive muscle relaxation, or pregnancy-specific meditation. Deep breathing exercises—specifically the 4-7-8 technique (inhale for 4 counts, hold for 7, exhale for 8)—can activate your parasympathetic nervous system, countering the stress response that keeps many pregnant women awake. Regular practice of these techniques creates a powerful association between these activities and sleep.
9. Choose appropriate evening snacks. Pregnancy hunger doesn't always respect bedtime, and going to bed hungry can be as disruptive as heartburn. If you need an evening snack, choose options that combine complex carbohydrates with protein—such as whole grain crackers with cheese, apple slices with peanut butter, or Greek yogurt with a small handful of granola. These combinations help stabilize blood sugar levels throughout the night and can prevent middle-of-the-night hunger. Avoid high-sugar foods that may cause energy spikes and subsequent crashes, disrupting your sleep cycle.
10. Address sleep disorders promptly. Pregnancy can trigger or worsen sleep disorders like restless legs syndrome (RLS) and sleep apnea. If you experience persistent symptoms such as an irresistible urge to move your legs when resting, excessive daytime sleepiness despite adequate time in bed, or if your partner notices unusual breathing patterns or loud snoring during sleep, speak with your healthcare provider. These conditions can significantly impact your sleep quality and pregnancy outcomes, but treatment options are available. Don't dismiss sleep difficulties as simply an unavoidable part of pregnancy—addressing underlying sleep disorders can dramatically improve your rest and overall wellbeing.
By implementing these proven strategies, you can significantly improve your sleep quality throughout pregnancy. Remember that what works may change as your pregnancy progresses, so be prepared to adapt your approach across trimesters. Investing in quality sleep now doesn't just make your pregnancy more comfortable—it contributes to your overall health and wellbeing as you prepare for your baby's arrival.