Tired for Two: How to Sleep During Pregnancy

How to sleep during pregnancy

Struggling to sleep while pregnant?

Most expectant mothers try to get as much sleep as possible before the baby arrives!

But, the truth is, sleep is something that is often impossible to get enough of when pregnant. Between the bathroom trips and the heavy baby bump, getting a good night’s sleep can feel like a faraway dream.

We’re here to help! Save the sleepless nights for when the baby is here. Here’s how to sleep during pregnancy.


The Best Way to Sleep When Pregnant

How should you sleep when pregnant?

For expectant mothers, it can feel as though there’s conflicting advice out there. Plus, getting to sleep, even taking a nap, can prove difficult!

But, the best way to sleep when pregnant is on your side. Here’s a closer look at why:


How Not to Sleep During Pregnancy

There are some sleeping positions to avoid during pregnancy. For example, it’s extremely important to make sure you’re not sleeping on your back once you start your second trimester.

Sleeping on your back compresses the main blood vessels due to the weight of the baby, causing you to suffer from low blood pressure that alters the baby’s heartbeat, which increases the chances of stillbirth.

If you’ve just found out you’re expecting, start making a habit of not sleeping on your belly from the first trimester, because as your bump grows you won’t be able to!


Best Position to Sleep in When Pregnant

The best sleeping position during pregnancy is on your side.

Sleeping on your side, especially the left side, is very beneficial for you and the baby. This is because sleeping on your left increases blood flow and nutrients to the baby and placenta.

As well as this, the baby is more likely to sleep when you’re asleep on your left side!

To ensure you don’t roll onto your back during the night, try using a bumpy pillow for your back that stops you from rolling.


Sleeping During Pregnancy Tips

There are many reasons for why someone might find it difficult to sleep, but pregnant women often suffer more than most. Sometimes, getting into the right position simply isn’t enough!

Constant toilet trips, leg cramps, overheating, indigestion and heart burn (not to mention the heavy baby bump) are some reasons for why you may be struggling to get a good night’s rest.

But, there are some ways to sleep comfortably while pregnant:


Use Lots of Pillows

When pregnant and feeling heavy or achy, getting into a relaxed position in bed can be very difficult.

Therefore, use plenty of pillows and cushions to make yourself comfortable. If you feel the pillows are not giving you enough support, invest in a U-shaped pregnancy pillow.

These pillows often help elevate aches and pains by providing the ultimate support and comfort for your back and belly. This is needed for a good night’s sleep!


Invest in a Wedge Pillow

Investing in a wedge pillow can also help you get into a comfortable position at night. They will also help keep you on your side, which as discussed, is the best sleeping position during pregnancy.

Wedge pillows are often used beneath the belly to help and support the weight of the bump. They can also be placed in between the legs for some extra support, which helps with reduce leg cramps!

Wondering how to sleep with a pregnancy pillow? Here’s how:

• Lie on your side
• Wedge the pillow under your belly
• Place the pillow between your arms and legs
• Wrap it around your neck to help support your head


Maternity Belts

If the pillows aren’t helping you get comfortable, try using a maternity belt for your bump.
This will provide extra support and comfort by lifting the baby weight, while also helping with back pain at night.

If that wasn’t enough, it reduces pressure on the bladder and increases circulation when sleeping! Pregnancy and sleep can be compatible!


Give Yourself 15 Minutes to Relax

Before you get into bed, give yourself 15/20 minutes to unwind and relax.

Use this time to sit in quiet dark room and read a book, or perhaps practice some breathing exercises or meditation that will help you wind down. This will help encourage slumber.


Prop Yourself Upright

Sleep in pregnancy will only become more difficult with time! While some women struggle most in early pregnancy, usually, as the bump gets bigger, sleep becomes more of a challenge.

So, as you get further into your pregnancy, lying flat on your back will not be possible.

But, during the early stages of pregnancy, you may choose to sleep on your back. The sleeping position of a pregnant lady varies depending on personal choice, so if you prefer to sleep on your back, you’ll want to be as upright as possible.


Wear Loose Clothing

Avoid tight, fitted clothing – always wear breathable nightwear that is loose, airy and comfortable when going to bed. This will help regulate the body temperature and encourage sleep.


Keep Your Room Cool

Hormonal changes, increased blood supply to your skin and moving around with a heavy bump can make you feel very hot and uncomfortable, especially at night.

Therefore, it’s important to ensure your bedroom is cool before you head to bed. Open windows in the evening or use a fan during the night.


Avoid Heavy Meals Before Bed

Pregnant women are particularly prone to heartburn and indigestion.

To avoid any discomfort when trying to sleep, ensure you don’t have a heavy meal before bed. Keep your meal portions small and light before bed.

While it can be tempting to ‘eat for two’, you don’t want to lose sleep as a result!


Avoid Drinking Too Much Fluid Before Bed

With the baby constantly putting pressure on the bladder, frequent trips to the toilet are another reason why pregnant women struggle to sleep at night.

Therefore, try limit the amount of fluid you drink an hour before going to bed, and then increase the fluid intake in the morning.


Take a Warm Bath

Taking a warm bath can help you relax, sooth sore muscles and relieve aches before going to bed, which can help you to sleep comfortably.

Just ensure the water is lukewarm, as hot water can cause your body to overheat and create several problems for you and the baby.


Have a Relaxing Massage

Ask your partner to give you a relaxing mini massage, focusing on the areas of pregnancy aches and pains, such as lower back and legs. This will help ease pains and help you get a good night’s sleep.


Use Comfortable Sheets

Avoid using a duvet when sleeping, as this increases body temperature, making you hot and uncomfortable. Instead, opt for a high-quality cotton, breathable flat sheet.

Everyone, especially expectant mothers, deserve a great night’s sleep on comfortable sheets! Our lightweight, 100% organic cotton bedding allows for the perfect balance of breathability and comfort, giving you everything you need for a proper rest during pregnancy! Browse our full range of bedding here.