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Five tips to sleep better during pregnancy

  • February 27, 2022

Everyone tells you to get as much sleep as possible before your nocturnal newborn arrives. But it can be tricky to get asleep and stay asleep when you're pregnant. From pregnancy pillows to helping your circadian rhythm - there’s lots you can do to getting your sleep back on track. And getting rest is more important than ever when you're growing another life. Your body is putting in a lot of extra work, and it needs extra rest to recover and recharge.  

But as your body gets bigger, it's also harder to change positions, and the extra pressure on your muscles and ligaments can be uncomfortable. Sleeping on your tummy is an obvious no-go, and everything can feel a bit unfamiliar. 

Here are some of the other reasons it can be hard to sleep well, especially in your second and third trimesters. 

  • Stress
  • Pressure on your bladder
  • Aches and pains
  • Heartburn and sleep apnoea 
  • Trying to stay in a certain position
  • Nausea

The good news is that you can do many simple things to sleep better while carrying your baby. But first, let's look at why sleep is so important for you and your well-being.

A woman laying in bed peacefully

Why is it important to sleep well while pregnant?

Pregnant or not, sleep is always essential and helps with all kinds of health outcomes. It helps boost your immunity, increases your cognitive function, and can make you feel better overall.  

And it becomes more critical when you're growing another human. You're extra tired from carrying the extra weight around, the pregnancy saps your energy and nutrients, and you might be extra busy organising antenatal classes and midwife appointments.  

But don't underestimate the importance of quality sleep.  

Here are some of the benefits you could have from sleeping well while pregnant.  

  • Better mood 
  • Increased energy 
  • Reduce common conditions like heartburn and leg cramps
  • Improved mental health 
  • Reduce the risk of gestational diabetes and high blood pressure 
  • Can help reduce your labour time and improve your delivery.  

A major thing that keeps mums-to-be awake is staying in the best position. Here's how you should sleep while pregnant and some tips to stay that way.

What's the best position for sleeping while pregnant?

Bad news, tummy and back sleepers – health experts recommend sleeping on your side while pregnant. This is because sleeping on your back can put a lot of weight on your back and spine muscles. It also helps with common conditions like heartburn and sleep apnoea, and is sometimes linked with better health outcomes.   

You shouldn't panic if you wake up on your back, but it's best to set yourself up so you're less likely to do so too often, so you're not waking up and changing positions too often. You can set yourself up well by putting pillows behind your back and in between your legs. Otherwise, you can purchase a specialised pregnancy pillow to keep you well supported and comfy.

Quick note – is it better to sleep on your left side while pregnant? 

Some doctors suggest sleeping on your left side helps to keep your uterus off your liver, which is on the right side of your abdomen. It can also improve circulation. 

But don't worry – changing positions is always going to happen! It's a normal part of sleeping and not one you should avoid. So, don't beat yourself up for switching positions; the most important thing is to stay calm and stress-free.  

You should also ask your doctor what they recommend; they'll have the best advice for you.

sleep on your left side while pregnant

Tips For Sleeping While Pregnant:

From pregnancy pillows to a water drinking schedule - there’s a lot you can do, and remember that if you're pregnant and struggling with sleeping, you're not alone. So, how can you calm your mind and help your body get some well-earned rest?

  1. Practice relaxation before bed
    Sleeping when stressed is always tricky, and there's no doubt that the pressure of growing another life adds to that.

    On top of work, money, family, or social stresses, you may find yourself lying in bed worrying about labour or finding space for your new family member. Instead, take some time to do something that calms you, whether it's reading a book or doing some gentle stretching. Try a warm bath with essential oils, or listen to a guided relaxation meditation to ease your racing mind.'
  2. Exercise during the day
    Easier said than done, right? But even light yoga or a brisk walk around your neighbourhood each day is better than nothing. Exercise tires you out, can expose you to more daylight, and helps with stress and anxiety.
    Aim for 30 minutes of gentle exercise each day, and try to make it something you enjoy, so it doesn't feel like a chore. Just avoid doing any exercise at least an hour before bed, as that can make it more difficult to sleep.

  3. Create a dark and peaceful environment
    We all have a body clock, otherwise known as a circadian rhythm, which tells us when it's time to sleep and wake.

    One of the external cues influencing our body clock is darkness or light. We associate dark and quietness with sleep time, so take some time to create a calm and quiet environment. Dim the lights, avoid screens (including your phone), draw the curtains, and light a few candles.

  4. Drink lots during the day
    Drinking plenty is crucial while pregnant, but the key is to stop drinking a few hours before you go to bed. 

    With the extra pressure on your bladder, many people find they end up waking up to go to the toilet every couple of hours, which can be a huge sleep disruptor.  Drinking more water during the day will help you feel much better. You need extra hydration to form amniotic fluid, produce extra blood and tissue, aid digestion, and flush out toxins.  

    So, carry around a big bottle of water so you can keep extra hydrated during the day, and stop a couple of hours before you start your bedtime routine to keep the toilet trips at bay.

  5. Use a pregnancy pillow

Sleeping in your second and third trimesters is no joke. It's advised not to sleep on your back or tummy, as it's difficult to change your sleeping position, and all those aches and niggles can keep you awake.

A pregnancy pillow keeps you well supported, in a side sleeping position, and well-cushioned. The right pillow will also ease the pressure on your hips, back, shoulders, and legs, so you can sleep restfully and wake up refreshed.  If you're searching for a premium maternity pillow set that will give you sleep relief and peace of mind overnight, check out the best-selling Sleepybelly pillows.

They're adjustable, three-piece pillow sets that ease your body and mind so you can enjoy a perfect night's sleep. Unlike traditional shapes, you can change the shape and size of your setup as your needs and body change.

    Sleeping Better As a Mum-To-Be

    Remember, the most important thing you can do is relax and be easy on yourself. Take time to de-stress and look after yourself, whether that looks like an afternoon nap or an hour watching reality TV.  

    For more advice and guidance on sleeping while pregnant and choosing the best pregnancy pillow or best maternity pillow for you, check out our Sleepybelly blogs.

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    Is a Pregnancy Pillow Actually Worth It? A Cost and Comfort Breakdown

    Is a Pregnancy Pillow Actually Worth It? A Cost and Comfort Breakdown

    When you are already spending money on prams and car seats, it is natural to wonder if a pregnancy pillow is actually a must-have or just extra clutter. While you could try building a "fortress" with regular bed pillows, they often go flat by 3:00 AM or shift around every time you move. This leaves you waking up tired and sore.

    A dedicated pregnancy pillow, like the Sleepybelly, is designed for the job. It uses firm, breathable materials that help keep your hips aligned and your body comfortably on your side, which is the "gold standard" for blood flow to your baby. When you look at the cost over the months of use, it works out to less than $1 a night. Plus, because the Sleepybelly is adjustable, it grows with you and can even be used as a feeding pillow once your baby arrives. If it means trading broken sleep for deep, restorative rest, it is one of the smartest investments you can make for your health.

    Wedge Pregnancy Pillow vs. Full Body Pillow: Which Do You Need?

    Wedge Pregnancy Pillow vs. Full Body Pillow: Which Do You Need?

    When your bump starts growing, you usually have to choose between a small wedge or a big full-body pillow. A wedge is a small, firm cushion that fits perfectly under your belly or between your knees. It is great because it doesn't take up much space in the bed and is easy to take with you when you travel. However, it only supports one spot at a time.

    A full-body pillow (like a U-shape) is much bigger and supports your head, back, and knees all at once. It is perfect if you find yourself accidentally rolling onto your back or if your whole body feels stiff. The downside is that these are "bed hogs" and can make you feel quite hot at night.

    If you can’t decide, the Sleepybelly offers the best of both. It uses two wedges for targeted support but connects them with a long pillow for that secure, full-body feel. Because it is adjustable, it gives you the support of a big pillow without taking over the entire bed.

    Sleepybelly vs. Traditional U-Shape Pillows: Which Should You Choose?

    Sleepybelly vs. Traditional U-Shape Pillows: Which Should You Choose?

    When picking a pregnancy pillow, you will usually see two main types: the classic U-shape and the newer Sleepybelly adjustable set. The U-shape is like a giant, soft cocoon that surrounds your whole body. It feels very secure, but it takes up a lot of space in the bed and can be hard to wash. Because it is one big piece, it stays the same size even as your belly grows, which might feel a bit tight later on.

    The Sleepybelly is different because it comes in three separate pieces that you can move around. This means you can make it wider as your bump gets bigger. It is much smaller than the U-shape, so there is still plenty of room in bed for your partner. It also uses a firmer material that stays supportive for your hips and back. The best part is that once your baby is born, you can use the long piece as a feeding pillow. While the U-shape is great if you want to feel totally tucked in, the Sleepybelly is perfect if you want a pillow that changes along with you.

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