How To Sleep When Pregnant

4 min read

Sleeping while pregnant can be a challenge, your belly is growing week by week! Are you worried about how you will be able to sleep during your pregnancy?

Sleeping on your left-hand side is frequently referred to as the optimal sleeping position for a pregnant woman. Sleeping on your left-hand side promotes a high blood flow rate from the IVC (inferior vena cava). This vein supplies blood to your heart and your growing baby.

Sleeping during pregnancy can be challenging due to changes in the body and increased discomfort. Here are a few tips for getting a better night’s sleep while pregnant:

  1. Stick to a consistent sleep schedule by going to bed and waking up at the same time every day.
  2. Create a comfortable sleep environment by keeping the room cool and dark, using a comfortable pillow and mattress, and minimizing noise.
  3. Engage in relaxation techniques before bed, such as deep breathing or progressive muscle relaxation, to help you wind down and fall asleep more easily.
  4. Avoid screens for at least an hour before bed, as the blue light emitted by these devices can disrupt your natural sleep-wake cycle.
  5. Avoid caffeine and large meals close to bedtime.
  6. Consider sleeping on your left side, as this can improve circulation and reduce the risk of stillbirth.
  7. If you are experiencing persistent difficulty sleeping, talk to your healthcare provider for further evaluation and guidance.

What position should I sleep when pregnant?

The left-hand side is often referred to as the optimal way to sleep when you are pregnant. The inferior vena cava vein carries blood to your heart and your baby.

Sleeping on your left-hand side prevents impeding blood flow from the vein. However, it all comes down to comfort and what stage of your pregnancy you are in.

Finding a way of how to sleep better when pregnant can sometimes be difficult, and you will find yourself tossing and turning to get comfortable. But doctors do recommend sleeping on your side.

If sleeping is difficult for you, use pillows for support and comfort. Slipping a pillow between your thighs will help align your spine and take any pressure off your pelvis.

There are many purpose-designed pillows that will teach you how to sleep better while pregnant.

Can you sleep on your right side when pregnant during the first trimester?


You can sleep pretty much any way you wish during the first trimester as long as it’s considered normal.

You can sleep on either side, on your back and even on your stomach if you wish. There is no mystery of how to sleep during pregnancy in the first trimester.

Your baby bump is yet to develop, so take advantage of this time and rest well.

The first trimester is a fun way to explore how to sleep well during pregnancy. Many aids like purpose-designed pillows and cushions will support your whole body if needed.

Many women find it hard to find how to sleep comfortably while pregnant, but it is not this way.

Discomfort and poor sleep can be caused by many things when pregnant, and you will find yourself making tweaks to your diet and your lifestyle to accommodate your new baby.

How to sleep early in pregnancy is simple and should not be causing any problems whatsoever.

What position should you not sleep when pregnant?

In the second and third trimesters, avoid sleeping on your back. Sleeping on your back can cause complications from increasing your risk of hemorrhoids to impeding blood flow from the IVC vein.

Once you get to the second trimester, it is somewhat important that you know how to sleep during pregnancy.

Your doctor or midwife will recommend you sleep on your side and in particular, your left side to keep blood circulating.

Will sleeping on my tummy harm my baby? It’s not the ideal solution for sleeping, and later into pregnancy, sleeping on your tummy will become impossible.

Remember, though, the baby is surrounded by amniotic fluid for your baby’s development, so squishing your baby inadvertently is highly unlikely.

What happens if I sleep on my back while I’m in bed, will I hurt the baby?It is possible to prevent back sleeping. You can warn your partner to play an active role and give you a nudge when you roll in bed.

How to sleep in the second trimester is a learning curve for the mother and father as the belly expands with your baby’s growth.

Finding a comfortable way of how to sleep when pregnant can depend very much on how you utilise pillows and cushions.

If you worry about rolling onto your back while sleeping, place soft pillows behind your back, this will ensure you stay on your side all of the time.

Can’t sleep at night Pregnant?

There are many reasons for sleepless nights when pregnant such as heartburn. If you have heartburn, keep a record of the foods that trigger heartburn and avoid them.

If you are suffering from acid reflux, it will keep you awake and can be very uncomfortable. To combat heartburn or acid reflux, raise your head on a few pillows. This will help.

Other reasons for not sleeping at night can be anxiety, pregnancy is a big change and having a baby in the house is a big responsibility. New mums can often feel overwhelmed by the thought.

Your body is changing with your growing baby, and you may feel some unusual aches and pains. This is normal and nothing to worry about.

You might need a better mattress during your pregnancy, something will more pressure relief like a memory foam mattress.

Make use of sleeping aids

There are some terrific sleeping aids that you will find useful during your pregnancy, such as pillows designed for pregnancy. 

The pillows offer support and comfort and can provide the perfect platform of how to sleep when pregnant.

A little extra support around the hips can make the difference between sleeping well and laying awake through the night.

Purpose designed pillows can be found online easily, and you can have them delivered to your door for your convenience.

Later in pregnancy, you may need to sleep in an elevated position if you can’t get comfortable laying on your left side. Sleeping in an elevated position on your back is acceptable.

Why do I keep waking up at 3 am pregnant?

It’s nothing spooky. Changes in your body are constant at this time. Your hormones can be out of balance, together with vitamin imbalances.

It’s also normal to wake up 4 or 5 times each night with leg cramps or to need to use the bathroom, it’s all normal.

Figuring a way of how to sleep pregnant can be very challenging, particularly in the third trimester.

If you wake to feel hungry, then why not have a protein-rich snack before bed? Eating a chicken sandwich with salad and chips may just sustain you for a few more hours before your bundle of joy wakes you again moving around.

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