Sleeping during pregnancy at a time when sleep is so important–and so desired! – getting it can be harder than ever. Exhaustion is one of the most common symptoms of pregnancy. So it’s normal if you feel more tired than usual, or if you’ve never felt so tired in your life.
Because your body chemistry changes during pregnancy, you need more sleep than ever before, and from the beginning. You produce more progesterone to build up your uterine mucosa and prevent miscarriage, and these higher levels can also lower your blood pressure and blood sugar levels, causing you to feel sluggish and nauseous.
The trouble is, at a time when sleep is so important and so desirable, a National Sleep Foundation survey found that 78 percent of women reported more sleep problems during pregnancy than they had at other stages of their lives. The reasons may be physical — back pain, chest pain or other body changes that keep you awake at night. Or they may be psychological, as you contemplate major life changes.

Let’s hope you get a restful night’s sleep every night, and you never need those FAQs. But just in case bookmark
How will my sleep change during pregnancy?
It all depends on your body. Some people sleep well throughout their pregnancy; others have difficulties. For example, in the first trimester, higher progesterone levels may cause you to feel nauseous, and trips to the bathroom in the middle of the night may become more frequent. Later in pregnancy, as your body continues to change, it may be more difficult to find a comfortable position. Symptoms, pain in the third trimester can really affect the quality of your sleep.
The best sleeping positions during pregnancy
There are some pretty specific recommendations for sleeping positions during pregnancy. Here are the best sleeping positions during pregnancy:
- Sleeping on your side: doctors recommend that pregnant women sleep on their side to increase blood flow to the placenta. In fact, sleeping on your left side may be even better for this than sleeping on your right. Pregnancy pillows can be an expectant mom’s best friend to make you feel comfortable lying on your side.
- Sleeping on your back: Around the middle of your pregnancy, you should give up sleeping on your back. This is because your growing uterus can put pressure on your major blood vessels, which can lead to low blood pressure and poor circulation to your heart and your baby’s heart. Don’t worry if you wake up in the middle of the night on your back. Just roll over and you and your baby will be fine.
- Sleeping on your stomach: It’s okay to sleep on your stomach, but you won’t be able to do it when your belly gets big and round.
How much sleep do I need during pregnancy?
When it comes to sleep, there is no single time frame for getting enough sleep and feeling awake, although it is recommended that adults get seven to nine hours of sleep a night. Some people have much less time to get enough sleep (sometimes it may be due to coffee, which they drink shortly before bedtime, which is acceptable during pregnancy, but in small amounts), while others need much more time. Your body should be your guide – if you are more tired than usual or catch yourself falling asleep during the day, you probably need more sleep. Try to get as much rest as your body requires.

Pregnant and unable to sleep?
There are many (perfectly normal) reasons why you might have trouble sleeping during pregnancy. You may have encountered only a few of them, but perhaps all of them are listed below:
- Back pain: Back pain often occurs during pregnancy. Try putting a pillow under your stomach or between your legs to relieve the pressure.
- Heartburn: A pillow can also help in this case. Try propping up your upper body to reduce the discomfort of heartburn.
- Snoring: you may snore due to additional nasal congestion and uterine pressure on your diaphragm. Tell your doctor about this symptom – he or she may recommend some treatments. However, snoring can also be a sign of sleep apnea and high blood pressure or pre-eclampsia, which accompanies pregnancy and can lead to complications.
- Restless legs syndrome: a condition where you simply cannot keep your legs still. If you feel discomfort in your legs or creepy goosebumps that won’t go away, it could be restless legs syndrome. Sometimes taking special supplements (iron and/or folic acid) can help with this condition, but only your doctor can prescribe them. It is therefore worth consulting your doctor.
- The need to urinate: Some pregnant women have trouble sleeping because they have to get up constantly to go to the bathroom, and after that it is difficult for them to calm down.
- Anxiety and/or stress: you have a lot of anxious thoughts, about labor, about the baby, about how you will cope and many more. After all, your life is going to change a lot once this baby is born, and there’s probably a lot on your to-do list. If anxiety is keeping you from sleeping, try meditation, it might help. Apps like Calm, Headspace and Expectful offer guided meditation sessions.
7 things you need to do to sleep better
If sleep problems are an annoying but somewhat random occurrence, you can try any number of methods. Here are a few ideas:
- Establish a routine. Go to bed at the same time every day, even on weekends.
- Try to eat less before going to bed. Don’t drink coffee in the evening. If you can not do without it, it is better to do it in the morning hours (you should avoid coffee even after 3 pm).
- Create a comfortable place to sleep, so that it is dark and cool.
- Avoid watching television. Don’t get carried away with smartphones, tablets or laptops before bedtime, this too can prevent you from falling asleep.
- If you suffer from heartburn, avoid spicy, greasy and fried foods and wait at least an hour after eating before going to bed. If that doesn’t help, talk to your doctor.
- Sleep when you can! Grabbing an hour here and there is great if you can fall asleep at night afterwards.
- Start doing special exercises, but do them during the day. Light physical activity such as walking, swimming, and yoga will help you feel pleasantly tired, which will help you sleep soundly.
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