Tackling Sleep During Pregnancy: Tips for a Restful Night

Hey there, mama-to-be! Let’s be real, pregnancy isn’t all cute baby kicks and daydreaming about tiny shoes. There’s also the not-so-fun stuff, like trying to get a decent night’s sleep when your body feels like it’s transforming into a pillow fortress (you with me?)

If you’re already finding it hard to get comfy at night, you’re not alone. Sleep can be a real struggle during pregnancy. From finding the right position to dealing with weird dreams and constant bathroom breaks, there’s a lot going on. But don’t worry! We’ve got you covered with some top tips to help you catch those precious Zs as your baby bump grows.

Why Is Sleeping So Hard When You’re Pregnant?

First things first, why is sleep suddenly a challenge? Before you were pregnant, you might’ve been able to sleep anywhere, anytime (hello, Netflix and nap sessions). But now, things are a little different. Here’s why:

1. Hormonal Rollercoaster: Thanks to those lovely pregnancy hormones, your body is going through all sorts of changes. Progesterone, for instance, can make you feel super sleepy during the day but can also disrupt your nighttime sleep. It’s like your body can’t decide if it wants to rest or rave.
2. Bathroom Breaks Galore: Growing a human means your bladder is getting squished. Expect to be up and down all night running to the bathroom. Hydration is key, but so is planning when you drink your water!
3. Finding a Comfy Position: As your belly grows, your favourite sleep positions might not work anymore. You’ll likely hear a lot about how you should sleep on your left side (more on that later), but what happens when that’s uncomfortable too?
4. Weird Dreams: Pregnancy can bring on some wild dreams. It’s like your subconscious is in overdrive, processing all the excitement, anxiety, and anticipation that comes with having a baby.
5. Heartburn and Indigestion: Your growing baby is also pushing up against your stomach, making heartburn and indigestion more common—especially when you’re lying down.
6. Restless Legs Syndrome (RLS): Ever felt like your legs just won’t chill? RLS is pretty common in pregnancy and can make it hard to relax enough to fall asleep.

So, yeah, there’s a lot going on! But now that we know the culprits, let’s talk about how to actually get some sleep.

Top Tips for Better Sleep During Pregnancy

Let’s get into the good stuff—tips and tricks that’ll help you sleep better as your pregnancy progresses.

1. Find Your Perfect Sleep Position
   The best sleep position during pregnancy is on your left side, especially as you get into the second and third trimesters. This position improves blood flow to your baby and helps your kidneys do their job better. But if you’re a die-hard back sleeper or stomach sleeper, this can feel like a real adjustment. To get comfy, try using pillows—lots of them! A body pillow or a pregnancy pillow can make a world of difference. Tuck one between your knees, under your belly, and behind your back for extra support. This can help align your spine and reduce pressure points.
2. Create a Bedtime Routine
   Just like a bedtime routine helps little kids wind down, it can work wonders for you too. Try to go to bed at the same time every night, and do something relaxing beforehand. This could be reading a book, taking a warm bath, or doing some gentle yoga stretches. Avoid screens (we know, TikTok is tempting) because the blue light can mess with your melatonin levels, making it harder to fall asleep.
3. Snack Smart
   Eating a small, healthy snack before bed can help keep your blood sugar levels stable overnight, which might help you avoid waking up feeling hungry or dizzy. Something like a banana with a spoonful of peanut butter or a piece of whole-grain toast with almond butter can do the trick. But steer clear of spicy or acidic foods before bed—they can trigger heartburn, and trust me, that’s the last thing you want when you’re trying to sleep.
4. Stay Hydrated, But Time It Right
   Staying hydrated is super important during pregnancy, but if you’re chugging water right before bed, you’re setting yourself up for a night full of bathroom breaks. Try to get most of your fluids earlier in the day, and then taper off in the evening. This way, you’re still hydrated but not running to the bathroom every hour.
5. Keep Cool
   Pregnancy can make you feel like a furnace. Your body is working hard, and that can leave you feeling overheated, especially at night. Keep your bedroom cool, wear lightweight, breathable pyjamas, and use a fan if you need to. A cool, dark room is ideal for sleep.
6. Manage Heartburn
   Heartburn is a common issue in pregnancy, especially as your baby gets bigger. To help keep it at bay, avoid eating large meals or lying down right after eating. Prop yourself up with pillows to keep your head and chest elevated if heartburn hits during the night. Also, consider eating smaller, more frequent meals throughout the day.
7. Stay Active During the Day
   Exercise is great for helping you sleep better at night. Whether it’s a walk, some prenatal yoga, or a swim, getting some movement in during the day can help tire you out (in a good way). Just try not to exercise too close to bedtime, as it can leave you feeling too energised to sleep.
8. Relax Your Mind
   Pregnancy can be an anxious time, and anxiety can definitely interfere with sleep. If your mind is racing when you hit the pillow, try some relaxation techniques. Deep breathing exercises, meditation, or even listening to some calming music or a sleep podcast can help quiet your mind and ease you into sleep.
9. Take Naps (But Not Too Late)
   If nighttime sleep is a struggle, don’t be afraid to sneak in a nap during the day. Just keep it short and sweet—around 20-30 minutes—and try to avoid napping too late in the afternoon, as it might make it harder to fall asleep at night.
10. Talk to Your Doctor
    If sleep is really becoming an issue, it’s worth bringing it up with your doctor. They can check if there’s something more serious going on, like sleep apnea, and offer advice or treatment options tailored to your needs. Plus, it’s always good to have peace of mind.

What About After the Baby Arrives?

You might be wondering, “If I can’t sleep now, what’s it going to be like when the baby comes?” It’s true—newborns aren’t exactly known for sleeping through the night. But by tackling your sleep issues during pregnancy, you’re setting yourself up for better sleep habits that can carry over into those early days of motherhood.

Plus, once you’ve experienced pregnancy sleep challenges, you’ll be better equipped to handle those sleepless nights with your newborn. And who knows? Those tips you used to sleep better while pregnant might come in handy again when you’re catching naps between feedings.

Pregnancy is a wild ride, and sleep is just one of the many things that can get a little tricky along the way. But with a few tweaks to your routine and some strategic pillow placement, you can improve your chances of getting some decent shut-eye. Remember, you’re doing an amazing job growing that tiny human, so give yourself grace and take things one night at a time. Sweet dreams, mama! 😴