Our pregnancy sleep guide is here to give you some guidance and information to get good quality sleep during your pregnancy and beyond.
Understanding sleep challenges during pregnancy
Sleep is essential for you and your baby’s development
During pregnancy, your sleep will change. Changes to your hormones and physical stress can disrupt sleep differently during each of the three trimesters. Understanding what you can do during the day and before you head to bed can help you sleep better.
Pain and discomfort during pregnancy
Sleep position and side sleeping
Pain or difficulties getting comfortable as your baby grows are common. Understanding those difficulties and how you can mitigate their impact can help improve your sleep.
As your baby grows, you will find that your preferred sleeping position may not be the most comfortable or safe. If you are a front or back sleeper, side sleeping can be difficult to get used to. You should try practising side sleeping several weeks before then to find a comfortable position.
The earlier into your pregnancy you can experiment with your sleeping position, the easier you will find it to adapt during the later trimesters.
NHS Scotland recommendations are to sleep on your side from 24 weeks to help reduce the risk of stillbirth.
Don’t panic if you wake up on your back, just try to reposition to get back onto your side. There are some people who say one side is better than the other, but the research is not conclusive, and often sticking to one side is more uncomfortable than switching, so it could result in less overall sleep.
If you experience pain in the hips or pelvis, using a pregnancy pillow (typically a curved shape that provides space between the knees, a longer section behind your back to prevent rolling, and another curved part at the top for support) can be beneficial. Don’t forget about the waist – a rolled-up towel or flat pillow can alleviate pressure on the hip caused by differing heights.
How can I sleep comfortably with my bump?
Heartburn
Heartburn at night can also be a cause of discomfort. Heavy meals too close to bed and then lying down can make this worse. Try to eat earlier and avoid going to bed too soon after eating. You may find propping yourself up when you sleep helps too, but remember the NHS guidance on sleeping on your side from 24 weeks.
Temperature
Hormonal changes mean that during pregnancy, you are likely to feel warmer. When we sleep at night, we need the temperature to drop to signal to our brain that it is sleep time. If you find you are waking up through the night feeling warm, you may find opening a window, swapping to a lighter cover, or wearing looser bed clothes helps.
Restless leg syndrome (RLS)
This is where you have an uncontrollable urge to move your legs. This could be for the first time, or if you have already experienced this pre-pregnancy, it may be exacerbated. It usually happens as you are in bed trying to get to sleep. Having enough iron in your diet (make sure if you are taking a multivitamin that you use one designed for pregnancy, without vitamin A), avoiding too much caffeine, and getting some exercise during the day may help. Avoid going to bed unless you feel ready for sleep, too – lying awake for long periods can make it worse. The Ready Steady Baby Guide foods section provides additional information highlighting foods to eat (and avoid) during pregnancy.
Other considerations
Napping
Naps are your friend. Usually, we wouldn’t recommend napping for adults as it can affect your ability to sleep well at night. But when you are pregnant, you will feel more fatigued at different stages of your pregnancy and are likely to experience disrupted sleep at night, so naps can help keep you going.
You may find you really need a short nap during the first trimester when you often experience fatigue, nausea and sickness – and this can be hard if you haven’t told people that you are pregnant. Naps may be less needed during the second trimester when you may have more energy, but then come back in during the third trimester, particularly as you get to the end of your pregnancy and are busy finishing up work or dealing with other children. Listen to your body; if you need a nap, have one.
Caffeine
NHS Scotland recommends limiting caffeine intake during pregnancy to 200mg per day, but that still allows for a couple of cups of tea or instant coffee. It can be tempting when feeling really fatigued to have that later in the day to keep going through the afternoon. However, this may stop you from getting to sleep later, so it is better to keep any caffeine intake (including tea, coffee, hot chocolate, cola, etc.) to earlier in the day.
Snoring
Pregnancy can mean you start snoring or, if you were already a snorer, that it is worse. This is due in part to hormonal changes, increased swollen nasal passages, and weight changes with your growing body and baby that are affecting your breathing through the night.
This can affect the quality of sleep that you have, so it is worth asking a bed partner to watch out for this, so you can see if a change in sleep position or pillows can help open up your airway. For example, those pregnancy pillows are designed to include a pillow for your head, but if using that exacerbates snoring, you may find removing the top section and going back to your original pillow improves this. Alternatively, you can get pillows designed for side sleeping that may help.
If you are concerned that your snoring is waking you or if your bed partner reports that you are gasping or snorting through the night, speak with your midwife, as it could be an indication of a more serious medical condition called sleep apnoea.
Waking through the night
Waking through the night to use the toilet is a well-known symptom of pregnancy. This starts earlier than you might expect; many people assume it’s caused by the baby pushing on the bladder, but it can be hormonal.
Stay hydrated: It may be tempting, but don’t skip drinks completely before bed – hydration is essential during pregnancy, and dehydration can lead to leg cramps, so little and often is better.
Techniques for getting back to sleep
If you find you are struggling to get to sleep or waking through the night and then find yourself lying awake, this can become very frustrating and might mean you start to associate your bed with not sleeping.
Finding a relaxation or distraction technique to help avoid intrusive thoughts and help you drift off again. Just remember that it won’t be forever, and try not to listen to comments like “just wait until you have a newborn”. You are entitled to feel tired, and prioritising your rest is best for you and your unborn child.
Picture yourself in a lift
Watch the numbers of the floors moving slowly in front of your eyes.
Imagine painting a picture
Visualise each element, one after another, and imagine how you’ll paint them.
Go on a road trip
Imagine being in the back of a car on a long journey at night. Think about feeling comfy and safe in your seat, looking out into the dark and passing hills and road signs.
Explore the alphabet
Go through the alphabet in your head and try to think of a country, or a name, starting with each letter. This works with lots of things – you could try food or animals, too.
