Ways to Sleep Better During Twin Pregnancy

Most parents expect to experience sleepless nights when their twins are babies. However, many are surprised by how difficult it is to get proper rest during their pregnancy with multiples.

Physical discomfort and anxiety can produce occasional restlessness or even full-blown insomnia. So, what can you do to get more shut-eye during pregnancy? Here are some tips to help you get a more restful night's sleep when you're pregnant.


Take Naps

Pregnant woman asleep on her bed

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Catching up on sleep during the day can alleviate fatigue after a restless night. Pay attention to your body; it will let you know when to rest. Find a quiet spot and give in to your drowsiness. Even a quick catnap of 20 or 30 minutes will refresh you.

If you work outside your home, you may have to get a little more creative, but it can be done. For instance, if you commute to and from work, try napping while someone else transports you, whether that's in a carpool, taxi, Uber, or on the train.

Likewise, if you drive yourself to work, you have the freedom to find a napping spot during your lunch hour or afternoon break. Or, perhaps you can work with your boss to develop a flexible schedule that allows you to nap in the early afternoon and then return to work for the final few hours.

The key is that you take a nap if you need one and not feel guilty about it.

Sleep is essential to good health—especially during a multiple pregnancy. Remember, though, afternoon naps should not last more than 30 minutes. Anything longer and it will interfere with your nighttime sleep.


Try a Body Pillow

pregnancy body pillow


A body pillow can support your pregnant form in a comfortable position and ease the strain on your muscles and spine. Look for one that is at least five feet long and designed to support the back and cradle the belly.

Body pillows are definitely a worthwhile investment, but they're not right for everyone. You can improvise by using a combination of regular bed pillows. You may find that these offer a little more flexibility you get further along in your pregnancy.


Try a Recliner

Recliner Chair

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If you just can't get comfortable in bed, consider a roomy recliner. You may find it more comfortable than lying flat. But before you buy one, make sure it works for you.

For used recliners, make sure there are no issues like broken springs or uncomfortable cushions that will prevent you from sleeping. Also, be sure that you can get in and out of it. That may sound silly, but as you progress in your pregnancy, it will get harder to get up and down.


Eat and Drink Properly

pregnant woman drinking water

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What you eat and drink may be at the root of your sleep problems. Drink plenty of water during the day to stay hydrated, but limit your intake in the evening to avoid frequent bathroom trips throughout the night.

Also, try to cut back on spicy or salty foods and completely avoid caffeine. Warm milk is soothing and gives you an added boost of calcium, so giving that a try is not a bad idea.



relax during twin pregnancy

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If you are having trouble falling asleep, try to find ways to relax. Anything that will soothe you and help you unwind is worth a try: warm baths, warm milk, soft music, or even a good book.

Your sleep environment should be conducive to relaxation as well.

Do your best to diffuse the room's lighting and reduce noise. Consider adding cozy linens and keeping the room at a cool, comfortable temperature.

You also should keep televisions, computers, and cell phones out of the bedroom. Not only will the blue light from these devices impede sleep, but they also keep you on alert and do not promote quality, restful sleep.

If you're still experiencing issues relaxing, ask your partner for help. A massage, gentle hair brushing, or a foot rub may do the trick.


Ask Your Doctor

Pregnant woman talking with doctor

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Don't suffer through endless sleepless nights without asking for help. If you're constantly tossing and turning, seek help. Your doctor may be able to recommend an over-the-counter or prescription remedy that is safe for you and won't impact your babies. They also may have other tricks that you can try.

Remember that your doctor talks to a lot of pregnant patients, so they may know of something you haven't thought of.

Also, discuss the exact reasons for your sleeplessness. Is it physical discomfort like heartburn or leg cramps? Is it anxiety? Pinpointing the cause will help your doctor find the most effective solution.

4 Sources
Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Sleep Foundation. Pregnancy and sleep.

  3. Shechter A, Kim EW, St-Onge MP, Westwood AJ. Blocking nocturnal blue light for insomnia: A randomized controlled trialJ Psychiatr Res. 2018;96:196-202. doi:10.1016/j.jpsychires.2017.10.015

  4. Gradisar M, Wolfson AR, Harvey AG, Hale L, Rosenberg R, Czeisler CA. The sleep and technology use of Americans: Findings from the National Sleep Foundation's 2011 Sleep in America pollJ Clin Sleep Med. 2013;9(12):1291-1299. doi:10.5664/jcsm.3272

By Pamela Prindle Fierro
 Pamela Prindle Fierro is the author of several parenting books and the mother of twin girls.