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Sleep Goals and Challenges During Pregnancy Sleep by Trimester How Can I Get Better Sleep During Pregnancy?

Article Summary:

  • Getting enough sleep when you’re expecting may be difficult due to hormonal changes and discomfort during pregnancy.
  • Trouble sleeping is especially common in the first and third trimesters.
  • Putting a pillow between your knees at night, sticking to a sleep schedule and practicing self-care are some ways you can sleep better while pregnant.

Sleep Goals and Challenges during Pregnancy

Getting enough sleep is important for you and your baby’s health.1 If you’re pregnant, it’s recommended that you get 7 to 9 hours of sleep each night.2 However, getting this much sleep isn’t always feasible—hormonal changes and discomfort during pregnancy can make sleeping through the night difficult.3 The stage of your pregnancy can also affect how well you sleep.3

Sleep by Trimester

Here are some sleep changes that you might notice in the first, second and third trimester:

First Trimester

Insomnia and night waking are common during the first trimester.3 If you can’t sleep during this trimester, you may feel like you need to take naps to fight fatigue during the day.3

Second Trimester

You may experience better sleep while pregnant in the second trimester.3 At this time, you might feel more energetic during the day and may or may not need to nap.3

Third Trimester

Trouble sleeping during the third trimester of pregnancy is common.3 You might experience night waking and insomnia.3 Back pain, leg cramps, heartburn, needing to urinate and fetal movement may wake you up or keep you up at night.3 Vivid dreams and nightmares are common during pregnancy which can make it even more challenging to sleep during the third trimester.3 Vivid dreams may be the body’s way of working through the many feelings and emotions that arise during pregnancy.4  You might need to take daily naps as you get closer to your due date.3

How Can I Get Better Sleep During Pregnancy?

Use these pregnancy sleeping tips to help you get a good night’s rest.

  • Try a new sleeping position. Use pillows to support your belly or place pillows between your knees.3 If you experience hip or back pain while sleeping during pregnancy, putting a pillow between your knees may help relieve the pain.4
  • Sleep on your left side. The best sleeping position in pregnancy for you and your baby is to sleep on your left side.5 This promotes blood flow.6 It also helps ensure that your baby is getting the oxygen and nutrients that they need.6
  • Elevate your head if you experience acid reflux. Some women experience acid reflux while sleeping during pregnancy.6 Acid reflux may be the result of hormonal changes and growing baby pressing against your stomach.6 If acid reflux is keeping you up at night, try sleeping with your head elevated, avoid eating before bedtime and smaller more frequent meals.6
  • Stick to a sleep schedule. For better sleep while pregnant, go to bed at the same time each night and wake up at the same time each morning.3
  • Avoid screen time. The light from your TV or other devices can make falling asleep difficult.3 It can be tempting to scroll on your phone before bed—consider reading something light before you sleep instead.3
  • Avoid drinking fluids before bed. Pregnancy can cause increased urination, so try not to drink fluids a few hours before you go to sleep.3 Having an empty bladder will make you less likely to get up at night to use the bathroom.3
  • Cut back on or cancel caffeine. Avoid having more than 300 milligrams of caffeine per day, and if you’re going to have coffee or tea, drink it in the morning.3 Remember that chocolate and energy drinks also contain caffeine.3
  • Practice self-care. A relaxing warm bath, yoga or meditation before bed may encourage easier sleep while pregnant.3

If you’re still having trouble sleeping while pregnant, talk to your care provider.6 They may be able to provide suggestions or a treatment plan to help resolve sleep issues.6

During your pregnancy, you’ll experience all kinds of changes. Get support and find more helpful tips on how you can manage a healthy pregnancy.

  1. http://www.bcwomens.ca/health-info/staying-healthy/sleep#Throughout--your--life
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9944079
  3. https://www.sleepfoundation.org/pregnancy/how-pregnancy-affects-dreams
  4. https://myhealth.alberta.ca/Health/pages/conditions
  5. https://www.sleepfoundation.org/pregnancy/pregnancy-sleep-positions
  6. https://www.inspq.qc.ca/en/tiny-tot/pregnancy/health-during-pregnancy/discomforts-pregnancy
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