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It’s not unusual to have trouble sleeping during pregnancy. Hormonal changes and discomfort caused by your growing uterus can make it hard to rest well. It can help to learn more about typical sleep patterns for pregnant people. Then, you can take steps to improve your sleep.
What to expect
During your first trimester, your body is going through important changes. You may feel much more tired than usual, since issues like insomnia and waking up during the night can be common. You might take more naps during the day to help boost your energy.
The second trimester can bring some relief. Many pregnant people regain energy and might not need to nap as much during the day.
Sleep problems can return during the third trimester. For most, this occurs because of discomforts such as back pain, heartburn, leg cramps, and the need to urinate more frequently. Fetal movement and false labor (Braxton Hicks) can also interrupt your sleep cycle. You might find yourself waking up three to five times a night.
How to get better sleep
You can take several steps to help get a longer, more restful sleep. Try:
- Avoiding caffeine, especially later in the day.
- Getting regular exercise.
- Keeping a regular sleep schedule.
- Practicing relaxation techniques, especially before bedtime.
- Taking a warm bath or shower before getting ready for bed.
- Having a light snack or glass of milk before bed (unless you have heartburn).
- Making your bedroom a quiet space so sounds don’t wake you.
- Using your bed only for sleep.
As your pregnancy progresses, it might be more comfortable to sleep on your side. Sleeping on your back may cause your uterus to rest on a large vein in the abdomen, known as the vena cava. This can cause your blood pressure to drop and give you symptoms like dizziness, nausea, and lightheadedness.
If you experience this, it is best to sleep on your side. However, if you don’t have symptoms, sleeping on your back can be safe for you and your baby all the way up to week 30 of your pregnancy.
Try using a pillow under your belly and between your legs to increase your comfort. Wedging a pillow behind your back while sleeping on your side can also provide support. Some people use longer maternity pillows for full-body relief.
A note on sleeping aids
Keep in mind that doctors usually recommend natural measures instead of medications during pregnancy. If you’ve tried other ways to get better sleep with no success, talk with your doctor about your treatment options.