How to Sleep Better While Pregnant – 12 Ways To Sleep

By Deboshree Bhattacharjee | Updated: 13/08/2025

In this Article

Why Is It Difficult to Sleep During Pregnancy?
Sleeping Tips During Pregnancy
FAQs

It’s common to have trouble falling asleep (and staying asleep) during pregnancy, but getting a good night’s sleep is very important for the health of the mother and the unborn baby. Sleep issues in pregnancy are often a result of hormonal changes and the growing body. Nausea, heartburn, body pain, the frequent urge to urinate, and more can also keep you awake during pregnancy. Nevertheless, you need your sleep (and rest) for your good health, and we have got just the right pregnancy sleep tips for you. In this article, we’ve listed some simple and best ways for a pregnant woman to sleep.

Why Is It Difficult to Sleep During Pregnancy?

Pregnancy is no less than a roller coaster ride for women, and the quality of sleep changes its course every trimester. Many pregnant women feel excessive fatigue and tiredness in their first trimester, and by the second trimester, they are energised and experience little to no fatigue. In their final trimester, they may experience a variety of physical stress, partially due to increased weight and a growing baby, which can make finding a comfortable position difficult.

While there are physical discomforts during pregnancy, emotional stress and anxiety during pregnancy, the baby can also make sleeping difficult. The following are the physical discomforts that may cause sleep difficulty during pregnancy:

Back pain
Nausea and vomiting from morning sickness
Frequent urination
Fetal movements like kicking, hiccups, or changing position in the womb
Gastroesophageal reflux and heartburn

While stress and anxiety about the impending birth of the baby are normal, about 16 per cent of pregnant women experience clinical depression, which could be one other reason for sleep discomfort or difficulty (1).

Let’s get on to some tips for sleeping while pregnant.

Sleeping Tips During Pregnancy

How to get good sleep while pregnant? Here are 10 sleeping tips for pregnant women that will make sure that you are well-rested every night.

1. Have a Sleep Schedule

One of the most efficient and successful methods to ensure that you get the sleep you require is by establishing a sleep schedule and following it. Each woman may need different amounts of sleep, but most medical experts agree that individuals require six to eight hours of sleep every day. Once you decide how much sleep you need, set a time you will wake up every morning. Work backwards and calculate by when you will need to sleep to get adequate sleep. No matter what, you must always wake up at the time you have decided. This will put your mind into a cycle that it will recognise soon and will send signals to your body when it is time to sleep.

2. Have a Bedtime Routine

Start with ten minutes every night where you wind down from the day’s activities. You can include your nighttime brushing into this routine. Start with drinking warm milk, which is known to trigger sleep. Once you become comfortable with taking some time for yourself, you can extend it up to 30 minutes. If possible, include a massage session in this routine for best results.

3. Use Your Bed Only for Sleep and Sex

While it might be tempting to work on your laptop while sitting on your bed, train your brain to understand that the bed is only for sleep and/or sex. Training your brain to understand that the bed is a place to reset your system and reboot is extremely important. Doing this will alleviate the stress of having screens on your bed, and it will program your body to do only one or two things in that specific space. This ensures better sleep quality.

4. Drink Up

Drinking enough water is of paramount importance during pregnancy. Take care to drink water during the daytime. Slow down as the night approaches, so you can then avoid waking up in the night to urinate.

5. Exercise

Even as a pregnant woman, it is extremely vital that you get your daily dose of gentle exercise for optimum health (2). Consult with your health specialist on what type of exercises you can engage in. Avoid any exercise at night, as it releases a hormone called adrenaline that makes sleeping harder.

6. Sleep on Your Left Side

By the time you hit the 20^th week of pregnancy, you should be sleeping on your left side to ensure optimum blood flow to the developing foetus. Sleeping on the left side is an ideal position for sleeping during pregnancy (3). It is best that you make it a habit from the time your pregnancy is confirmed. You must avoid sleeping on your back. Place a few pillows on your side to avoid turning over. If you wish to sleep in the supine position, you can, but avoid sleeping in that position for more than 10 minutes, as it can cause supine hypotension.

Pregnant woman sleeping with a pillow

7. Use a Pregnancy Pillow

The second and third trimesters witness a growing belly, which causes difficulties in sleep. Plus, sleeping on the back is not recommended during pregnancy, especially in these two trimesters (4). So, what to do? Sleep on the side with the help of a sleeping pillow. A pregnancy pillow is a specially designed pillow for women to have comfortable sleep during pregnancy. The change in the body’s internal and physical structure can cause difficulties during pregnancy. A pregnancy pillow can easily accommodate your growing belly and give you a good night’s sleep.

8. Lower the Chances of Heartburn

The best way to avoid heartburn is to not recline or lie down for up to two hours after consuming a meal. When sleeping, keep your head elevated. Avoid eating fried, spicy, and acidic foods. This should ease any heartburn you may be experiencing.

9. Relax

Use relaxation techniques like meditation before going to bed. Aromatherapy with scented candles or essential oils is known to relax the mind and body. Leave all your worries outside your bedroom and let go of any stress you might be carrying.

10. Don’t Use Gadgets Before Bedtime

Using smartphones at night can trick your brain into thinking that it is still daytime. So, it is best to avoid using gadgets at night. Keep your phone away for at least an hour before bedtime. You can read a book or a magazine before going to bed.

11. Seek Help

If insomnia persists even after trying all the possible remedies, then you must seek help. Discuss the various options with your doctor and follow a plan that will work best for you!

12. Change Your Eating/Drinking Habits

Pregnant women should limit their consumption of sugary and caffeinated drinks during the day, as it reduces frequent wakefulness at night (5) (6). Similarly, eating smaller and frequent meals throughout the day can also help women sleep better. Limit fluid intake during nighttime or before bed to reduce nighttime bathroom breaks.

FAQs

1. Does sleep difficulty have any effect on childbirth?

A 2015 study published in the Journal of Clinical Sleep Medicine stated that getting chronically less sleep than the actual requirement can increase the risk of getting a cesarean section and longer labour (7).

2. What is the best position to sleep in during pregnancy?

Sleeping on either side of the body, especially the left side, after 28 weeks of pregnancy is an effective way to reduce the likelihood of stillbirth. Sleeping on the side ensures the blood flow and oxygen supply to the foetus. If you sleep on the side and wake up on your back, just return to the side and go back to sleep (2).

3. How can I prevent disturbing my husband when it gets difficult to sleep at night?

If you are having sleep difficulties and want to avoid disturbing your partner because of the tossing and turning, you can have separate covers so that tossing and turning does not wake them up. You can also choose to sleep separately for the time being to ensure a good night’s sleep.

Falling asleep and getting adequate rest might be the last thing you would think a pregnant woman needs to worry about. However, the changes in your body can keep you up all night and rob you of some much-needed rest. If you’re having sleep issues during pregnancy, then follow the above tips to sleep better.

Also Read:

Too Much Sleep in Pregnancy
Sleep on the Floor during Pregnancy
Sleeping on Right Side while Pregnant

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