How to Sleep More Comfortably During Pregnancy

Pregnancy is an exciting journey, but getting a good night's sleep can become surprisingly difficult as your body changes.

Maybe you finally find a comfortable position, only to need the bathroom again. Or perhaps your growing belly, back discomfort, leg cramps or baby's movements keep waking you throughout the night.

If this sounds familiar, you're definitely not alone. Sleep problems are common during pregnancy, particularly as you move into the later stages.

So, what can you do to make bedtime a little more comfortable?

Here are some simple ways to support better and more comfortable sleep during pregnancy.

1. Understand Why Sleeping Becomes More Difficult

Your body goes through many physical and hormonal changes throughout pregnancy, and these changes can affect how well you sleep.

According to the NHS, feeling tired and experiencing sleep difficulties are common during pregnancy.

As your pregnancy progresses, you may experience:

• A growing belly that makes your usual sleeping position uncomfortable
  

• Back, hip or pelvic discomfort
  

• Frequent trips to the bathroom
  

• Heartburn or indigestion
  

• Leg cramps
  

• Feeling warmer than usual
  

• Baby movements during the night
  

• Difficulty finding a comfortable sleeping position
  
  

There may also be nights when your mind simply doesn't want to switch off. Thinking about your baby, delivery or everything you still need to prepare can make relaxing at bedtime more difficult.

Understanding that sleep may change throughout pregnancy can help you find new ways to make yourself more comfortable.

2. Find a Comfortable Sleeping Position

As your belly grows, sleeping in your usual position may no longer feel as comfortable as it once did.

Side sleeping is often recommended later in pregnancy. The NHS advises that after 28 weeks of pregnancy, it is safest to go to sleep on your side, either left or right.

If you wake up and realise you've rolled onto your back, don't panic. Simply turn back onto your side and go back to sleep.

Rather than worrying about staying in exactly the same position throughout the night, focus on finding a position that feels supportive and comfortable when you settle down to sleep.

3. Use Pillows to Support Your Changing Body

Sometimes, one normal pillow simply isn't enough when you're pregnant.

Adding pillows around your body can help support areas that may feel uncomfortable as your belly becomes heavier.

Try placing a pillow:

• Under your growing belly
  

• Between your knees
  

• Behind your back
  

• Under your legs or ankles
  

• Around your upper body if you need additional support
  
  

A pregnancy support pillow can also make it easier to support several areas of your body at the same time.

For example, the SHAPEE 3-in-1 Pregnancy Support Pillow can be used during pregnancy to provide additional support while resting or sleeping. Its multifunctional design also means it can continue to be useful after delivery for breastfeeding and baby support.

The goal isn't to force your body into a particular position. Instead, use your pillows to fill uncomfortable gaps and provide support where your body needs it most.

4. Create a Comfortable Bedtime Routine

Your sleeping environment matters too.

Try creating a simple bedtime routine that tells your body it is time to slow down.

You could:

• Take a warm shower before bed
  

• Dim the lights in your bedroom
  

• Reduce screen time close to bedtime
  

• Listen to calming music
  

• Read something relaxing
  

• Keep your bedroom comfortable and quiet
  

• Do gentle relaxation or breathing exercises
  
  

Going to bed and waking up at roughly similar times each day may also help establish a more consistent sleep routine.

The NHS recommends trying to relax before bedtime and avoiding tea, coffee or cola in the evening because caffeine can make it harder to sleep.

5. Be Mindful of What You Eat and Drink Before Bed

Pregnancy hunger can appear at the most unexpected times — including right before bed!

However, eating a very large meal close to bedtime may make you uncomfortable, particularly if you're already experiencing heartburn.

If you frequently experience heartburn, the NHS guidance on indigestion and heartburn during pregnancy recommends eating smaller meals more often rather than three large meals and avoiding eating within three hours of going to bed.

At the same time, staying hydrated throughout pregnancy is important.

If frequent bathroom trips are disturbing your sleep, you can try drinking regularly throughout the day rather than consuming a large amount of fluid immediately before bed. However, don't intentionally restrict the fluids your body needs simply to avoid waking up.

6. Stay Gently Active During the Day

Appropriate physical activity during pregnancy may help support your overall health and wellbeing.

Activities such as walking, gentle stretching or pregnancy-appropriate exercises can help keep your body active.

According to the American College of Obstetricians and Gynecologists (ACOG), women with uncomplicated pregnancies are generally encouraged to participate in aerobic and strength-conditioning exercise before, during and after pregnancy.

However, every pregnancy is different.

If you have pregnancy complications, pain, bleeding or have been advised to limit physical activity, talk to your healthcare professional before beginning or changing your exercise routine.

Frequently Asked Questions About Sleep During Pregnancy

1. Why do I keep waking up in the middle of the night while pregnant?

Waking up frequently during pregnancy is common. You may need to use the bathroom more often, feel uncomfortable because of your growing belly.

Try adjusting your sleeping position, using extra pillows for support and creating a relaxing bedtime routine. If poor sleep becomes persistent or significantly affects your daily life, speak with your healthcare professional.

2. Why does my back hurt more when I'm trying to sleep?

As your pregnancy progresses, your growing belly can place additional strain on your lower back and change your posture. This can make certain sleeping positions uncomfortable.

Try placing a pillow between your knees, underneath your belly or behind your back for additional support. A pregnancy support pillow may also help support several areas of your changing body at once.

3. Why do I get heartburn when I lie down?

Heartburn is common during pregnancy and may become more noticeable when lying down.

Try eating smaller meals more frequently and avoid eating a large meal shortly before going to bed. The NHS recommends avoiding food within three hours of bedtime if you're experiencing pregnancy-related heartburn.

4. Is it normal to feel tired even after sleeping for many hours?

Yes, tiredness can be common during pregnancy, especially during the first trimester. Physical changes, hormonal changes and interrupted sleep can all contribute to fatigue.

However, if you feel extremely tired, weak, dizzy, short of breath or generally unwell, discuss your symptoms with your healthcare professional.