10 Pregnancy Sleep Tips

It's harder to sleep when you're pregnant, but it's so important!

Pregnant woman asleep in bed.
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During pregnancy, it's not uncommon to contend with sleep disturbances. Mostly, these are the result of anxiety and stress, hormonal fluctuations, and physical discomfort. As your pregnancy progresses, you may find it more difficult to find a comfortable position, or you may have to get up several times during the night to empty your increasingly cramped bladder.

But take heart! Read our tips to get a better and more comfortable night's sleep, and the critical rest your body and mind need during this time.

  1. Drink Up!

    Drink plenty of fluids during the day, but cut down before bedtime to minimize frequent nighttime urination.
  2. Keep Moving

    Exercise regularly for optimum health, and to improve circulation (thus reducing nighttime leg cramps). Avoid exercising late in the day--exercise releases adrenaline into your body which can keep you awake at night.
  3. Reduce Stress and Anxiety

    Stress and anxiety are key culprits in preventing a good night's sleep. Remember that worrying won't help you, but talking about your problems will. Find a friend or a professional who can listen and help you if there are issues in your life that are causing you to worry or feel upset.
  4. Get Into a Routine

    If you establish a consistent, soothing, and comforting evening routine you'll be able to relax and drift off to sleep with more ease. As bedtime approaches try a few soothing rituals like drinking a cup of caffeine-free tea or hot milk, reading a chapter of a pleasant book, taking a warm shower using fragrant shower gel, getting a shoulder massage, or having your hair gently brushed.
  5. Get Into Position

    During the third trimester, sleep on your left side to allow for the best blood flow to the fetus and to your uterus and kidneys. Avoid lying flat on your back for a long period of time.
  6. Keep Heartburn at Bay

    To prevent heartburn, don't recline until 1-2 hours after a meal. If heartburn is a problem, sleep with your head elevated on pillows. Also, avoid spicy, acidic (such as tomato products), or fried foods as they may worsen symptoms.
  7. Nap During the Day

    If you're not getting enough rest at night, take a nap to help reduce fatigue. Find a quiet spot, and relax even if only for a half-hour nap.
  8. Support Your Body

    Use a special pregnancy body pillow or a regular pillow to support your body. For comfort, try sleeping on your side with one pillow under your knee and another under your belly.
  9. Watch Your Diet

    Completely eliminate caffeine and alcohol to prevent insomnia. If nausea is a problem for you, try eating frequent bland snacks (like crackers) throughout the day. Keeping your stomach slightly full helps keep nausea at bay. Eat a well-balanced diet. Not only is this crucial for you and your baby's health, but getting the necessary nutrients will help keep you feeling satisfied and less prone to major nighttime "snack attacks" that may contribute to restlessness and insomnia when you go to sleep.
  10. Get Help

    See your doctor for advice if insomnia persists. Now more than ever it's important to get the rest you need!
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