Ways to Sleep Better During Twin Pregnancy

Most parents expect to experience sleepless nights when their twins are babies. However, many pregnant moms 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 full-blown insomnia. What can you do to get more shut-eye during pregnancy? Follow these tips.


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. Your body will let you know when to rest, so find a quiet spot and give in to your drowsiness. Even a quick catnap of 20 or 30 minutes will refresh you.


Try a Body Pillow

pregnancy body pillow

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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 are 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. Some women find that these offer a little more flexibility as they get further along in their 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.

Before you buy or have your partner drag a recliner into the house, 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. It may sound silly at first, but as you progress in your pregnancy you will understand this advice.


Eat and Drink Properly

pregnant woman drinking water

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What you put in your mouth may be at the root of your sleep problems. Drink plenty of water during the day to stay hydrated, but slack off on 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.


Ask Your Doctor

Pregnant woman talking with doctor

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Don't suffer. 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 may also have other tricks that you can try.

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

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.



relax during twin pregnancy
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You're pregnant, so how can you be expected to relax enough to fall asleep? Anything that will soothe you is worth a try: warm baths, warm milk, soft music, 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 comfortable temperature.

Ask your partner for help. A massage, gentle hair brushing, or a foot rub may do the trick.

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Article Sources
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  1. Won CH. Sleeping for two: The great paradox of sleep in pregnancyJ Clin Sleep Med. 2015;11(6):593–594. doi:10.5664/jcsm.4760

  2. Sleep Foundation. Pregnancy and sleep.