Guide to Better Sleep During Pregnancy

As an expecting mother, it will be easy for you to feel tired even from doing the activities that you usually do. This is because the growing baby inside your tummy is consuming almost all the nutrients and energy that you take in. As a result, you will feel the need to have longer or frequent naps throughout the day. Sometimes having the best mattress for pregnancy may not be what you will only need to satisfy that need for a long and satisfying slumber.

As your condition progresses, you will find it even more difficult getting enough deep and uninterrupted sleep, however. Your growing belly will soon make it difficult for you to find the most comfortable position to have that relaxing sleep. Those who have been used to sleeping on their backs or stomachs will find that it takes some time before they get used to sleeping on their sides. You may also find it even more difficult to shift around your bed as your tummy grows bigger during your pregnancy.

Other reasons that may prevent you from having a satisfying sleep:

Your developing fetus is not the only reason for those restless times in bed, though. Below are some others usual physical symptoms that may interfere with your usual sleep pattern.

An increased urge to pee

While you are pregnant, there is more blood that is produced in your body to support your pregnancy. This causes prompts your kidneys to work harder to filter the blood moving through your body. This filtering process results in the production of more urine. In addition to this, your uterus expands to accommodate the developing fetus, resulting in additional pressure on your bladder. As a result, you will feel the need to go to the bathroom more often throughout the day, even while you are on your bed at night.

An increased heart rate

As more blood needs to be distributed to the rest of your body, your heart will need to work harder.

Shortess of breath

As there is more going on inside your body, you may feel the need to breathe in deeper. Breathing can feel more taxing as your pregnancy progresses since your enlarging uterus puts more pressure against your diaphragm.

Frequent leg cramps and backaches

The added weight due to your pregnancy can cause even more pains in your legs or on your back. Your body also produces a hormone called relaxin during pregnancy as this prepares your body for childbirth. The same hormone loosens the ligaments in your body, which makes it less stable and more likely to get injured, especially your back.

Heartburn and constipation

Other physical conditions that are commonly experienced by expecting mothers are heartburn and constipation. Pregnancy causes your entire digestive system to slow down, which makes it a lot longer for anything that you consume to stay in your stomach and intestines longer. As a result, you may experience heartburn or constipation. You may observe these conditions to get worse as your pregnancy progresses.


There are many reasons why you may feel stressed while you are pregnant. You may be worried about the overall condition of your baby, how you will handle your responsibility as a parent later on, as well as in anticipation of the delivery.

Unusual dreams and/or nightmares

Reports show that pregnant women have more vivid dreams, even nightmares, that keep them from having a sound sleep.

Guide to Better Sleep During Pregnancy

It may be impossible to totally relieve yourself of all those difficulties while you are pregnant. However, there are some simple changes that you can do to have a better quality of sleep whenever you need to. Consider our recommendations below and see the difference these will make on how you enjoy your nap or sleep times.

Find a good sleeping position.

Most primary pregnancy caregivers agree that it is best to lie on your side with your knees bent for a more comfortable sleep. This also reduces the pressure on your large vein (that carries blood back to the heart from your feet and legs).

Specialists specifically recommend to sleep on the left side this will keep your liver uterus off your abdomen. This also improves blood circulation to the heart, hence there will be better blood flow to your fetus, uterus, as well as your kidneys.

Use a support pillow.

This will come in quite handy, especially during the latter phase of your pregnancy when your tummy has expanded to its fullest. You may use a support pillow (or pillows) to prop yourself on the side, and also to provide support to your head, neck, back, and legs.

  • Avoid drinking more fluids or having a full meal an hour before going to bed.
  • Establish a regular sleeping and waking time.
  • Avoid caffeinated drinks.
  • Take supplements.

Even if you are maintaining a healthy diet, there are times that you will still need to take additional pregnancy supplements to ensure a healthy pregnancy. If you consider taking some supplements, make sure that you consult your doctor first, however.


You may also find reading a book, listening to good music, and doing similar activities to help you get to sleep. It is also best to take short naps during the day. You have to make sure that you get enough sleep for sooner or later your newborn will set the new sleep and nap times. Be sure that you’ll be able to adapt to the changes by then.