Ultimate Guide: Sleeping while pregnant

Sleeping while pregnant can feel very different from your usual routine. Finding comfortable positions for sleeping while pregnant may take some adjustment. Sleep is as vital as eating, drinking and breathing.

It affects mood, weight, immunity, concentration, relationships and mental health. When sleep slips, daily life can feel harder very quickly.

Going to work on limited sleep can leave you exhausted all day. Even at home, poor sleep can make you feel sluggish and extra hungry.

Sleep matters to everyone, but it is especially important when you are pregnant. Scientists have found that a mother’s sleep patterns affect her unborn child’s development.

Hormones and other biological changes can alter the amount and quality of sleep you get. That is why it helps to build good habits early.

Putting simple measures in place from the start may support more regular rest. It can also make sleeping while pregnant feel more manageable.

  How much sleep do pregnant women need?

You may feel more or less tired depending on how many weeks along you are. Every pregnancy is different.

In general, pregnant women need at least six to eight unbroken hours a night. This helps reduce tiredness the next day.

Research suggests that disrupted sleep in pregnancy may be linked with a more difficult birth. That makes steady rest especially important.

The effect of a mother’s sleep on her unborn baby should not be underestimated. One key factor is the hormone progesterone.

Progesterone is essential for maintaining pregnancy. During sleep, especially in the first trimester, the body secretes a large amount of it.

That is helpful, but it can also bring a nagging sense of fatigue during the day. This is one reason sleeping while pregnant may feel harder than expected.

  What are the common sleep disturbances in sleeping while pregnant?

Despite often feeling tired, many women find their rest is interrupted. Several common issues can disturb sleep.

If you are struggling and feel concerned, it is worth speaking to your doctor for advice.

Sleep apnea

Sleep apnea repeatedly interrupts sleep and wakes a person up. Loud snoring and long pauses in breathing are common signs.

Gasping for air or choking can follow those pauses. This makes restful sleeping much more difficult.

Read more about the difference between sleep apnea and snoring here.

Nocturnal gastroesophageal reflux (night time GERD)

GERD, or heartburn, is common in pregnancy and may happen during the day. At night, it can also damage the esophagus.

Night time GERD symptoms can disrupt sleep during pregnancy. This can make sleeping while pregnant feel uncomfortable and unsettled.

Insomnia

Symptoms of insomnia include trouble falling asleep or staying asleep. You may also wake too early and feel unrefreshed.

Insomnia can appear during pregnancy, even if you have never had it before. Stress and anxiety about labour or motherhood may play a part.

Physical discomfort can also trigger it. Feeling the baby move, back ache and nausea can all affect sleep.

Restless legs syndrome (RLS)

RLS can affect anyone, but it is particularly common during pregnancy. It often causes tingly, itchy or achy feelings in the legs.

You may feel a strong urge to stretch or move them. Symptoms are often worse in the evening and at night.

Frequent night time urination

Frequent trips to the bathroom are very common in pregnancy. Even if you fall back asleep quickly, your rest is still broken.

This repeated waking can make sleeping while pregnant feel frustrating. Over time, it can lead to a serious lack of sleep.

  Five handy top tips for getting a good night’s sleep in pregnancy:

If any of these issues sound familiar, the tips below may help improve sleeping while pregnant.

• Sleep on your side rather than on your back for long periods. This can improve blood and nutrient flow to your unborn baby, kidneys and uterus. It may also feel more comfortable, especially if you use one of our Kally Body Pillows. Perfect for supporting your belly, neck and spine, it comes with a soft yet breathable Jersey cotton pillow cover to help you stay cool. Lower down in this guide you’ll find more information about the benefits of pregnancy pillows and how they can help. Read more about the different sleeping positions here.

 

• Drink plenty of fluid during the day, especially water. Before bed, try to keep the amount lower. Avoid caffeine and other diuretics where possible, including coffee, tea and hot chocolate.

 

• Reduce the risk of heartburn by avoiding large amounts of acidic, fried or spicy foods. Smaller meals during the day may feel better than a larger evening meal.

 

• Unless your doctor has advised against it, aim for 30 minutes of gentle exercise during the day. Walking, yoga and pilates may improve sleep quality, help prevent weight gain and ease restless legs.

 

• If you notice more snoring than usual, try propping your head up slightly. This may help stop your tongue from falling backwards and partly blocking your airway. Something like the Kally Anti-Snore Pillow is ideal as it offers excellent support with a smooth polycotton outer fabric that’s superbly soft and breathable.

  What are the benefits of using a pregnancy pillow?

There are plenty of reasons a pregnancy pillow may help with sleeping while pregnant. They are especially useful later on, when your bump is at its biggest.

Benefits include:

• Supporting you to sleep on your side. This is the healthiest way to sleep, especially during pregnancy. It means the weight of your baby is not pressing down as much on your internal organs, which also aids circulation.
• Extra support for your back and bump. This can reduce aches and pains in your back and help your bump feel a little less heavy.
• Support for all your key joints. You may feel more weightless and comfortable, which can help ease those nagging aches and pains.
• Less pain in general. Tuck the pillow between your knees to naturally adjust the angle of your spine and other limbs.

    A healthy sleep pattern plays an essential role in preparing for birth. It also helps protect both mum and baby from the physical and psychological strains that pregnancy can bring.

It is well worth getting plenty of rest now while you can. After all, once your little one arrives, sleep may be a dim and distant memory for a while.