Sleep During Pregnancy

Most pregnant women find it difficult to get a good night's sleep in the months that follow the birth of their child.  But for many women fatigue and sleep during pregnancy are also a concern.

During the first trimester of your pregnancy you may end up sleeping more than you did before you became pregnant.  It is normal to feel tired since your body is working to protect and nurture the developing baby. It is usually later in pregnancy, during the second trimester and especially during the third trimester, that most women have trouble getting enough restful sleep.

The following has been adapted from the websites listed at the end of this page.

Why Is Sleeping Sometimes Difficult During Pregnancy?

The typical reasons behind sleep problems during pregnancy are the increasing size of the fetus and fetal movement, back pain, shortness of breath, heartburn and constipation, and the frequent urge to urinate.

Other factors which may make it more difficult to get a restful night's sleep include hormonal fluctuations, physical discomfort, emotional worry, stress, and anxiety.

Finding a Good Sleeping Position

Unfortunately, your regular sleep positions may no longer work for you during pregnancy. Many pregnant women also report that their dreams become more vivid than usual. 

The best sleep position during pregnancy is sleeping on your side.  Early in your pregnancy, try to get into the habit of sleeping this way. Lying on your side with your knees bent is likely to be the most comfortable and it also makes your heart's job easier because it keeps the baby's weight from applying pressure to the large vein that carries blood back to the heart from your feet and legs.

Some health care providers specifically recommend that pregnant women sleep on the left side. Because your liver is on the right side of your abdomen, lying on your left side helps keep the uterus off that large organ.  Sleeping on your left side also may allow an increase in the amount of blood and nutrients that reach the placenta and your baby. Keep your legs and knees bent and a pillow between your legs.  But don't drive yourself crazy worrying that you might roll over onto your back during the night or go from one side to the other.

If you are experiencing heartburn during the night, you may want to try propping your upper body with pillows. In late pregnancy you may try lying on your side propped up with pillows.

Sleep positions to avoid

It is recommended the you avoid sleeping on your back.  Back sleeping during pregnancy can result in problems with backaches, breathing, digestion, hemorrhoids, low blood pressure and decrease in circulation.

It is also recommended that you avoid sleeping on your stomach when you are farther along in your pregnancy.

Tips for Sleeping Success

You may want to try one or more of the following suggestions:

Cut out caffeinated drinks like soda, coffee, and tea from your diet as much as possible.

Avoid drinking a lot of fluids or eating a full meal within a few hours of going to bed at night.

Try experimenting with pillows to discover a comfortable sleeping position. Some women find that it helps to place a pillow under their abdomen or between their legs.

Try to get into a sleep routine.  Try going to bed and waking up about the same time each day.

Avoid rigorous exercise right before you go to bed. Instead, do something relaxing.

What to Do When You Can't Sleep

When you are feeling desperate, remember that fatigue is a normal part of pregnancy and that sleep medications, over-the-counter sleep aids, and some herbal remedies, are not recommended for pregnant women.

Be patient with yourself and try to relax and not worry.  While this is much easier said than to do, it is still excellent advice.