Sleep During Pregnancy: Positions, Pillows and Insomnia

Two hours of tossing and turning, then a trip to the loo, then the baby decides it’s the perfect time for a workout. If you recognise yourself – you’re not alone. Poor sleep is one of the most common complaints in pregnancy, especially towards the end.

Relax, all is well – your body is simply working overtime. But there are plenty of ways to make your nights cosier.

The short answer: After about week 28, go to sleep on your side, left or right, not on your back. If you wake up on your back, just turn over. For insomnia, keep regular hours, avoid caffeine in the evening and eat dinner at least 3 hours before bed. Don’t take sleep remedies without asking your doctor.

Why does sleep go wrong?

There are several reasons and they often team up: needing to wee often, heartburn, back pain, leg cramps, the baby’s movements and, of course, your thoughts. The NHS also notes that snoring is common in pregnancy, because the lining of the nose swells easily. So if someone complains about you – you’ve got a scientific excuse. 😏

What’s the best sleeping position?

In the early months you can sleep however you’re comfortable. But after about week 28, the NHS and the charity Tommy’s advise going to sleep on your side rather than on your back. The reason: when you lie on your back, the weight of the womb presses on major blood vessels and can reduce blood flow to the baby.

Two reassuring things:

• Left and right side are equally fine. The NHS specifically mentions both.
• If you wake up on your back, don’t worry. Just turn onto your side again. The important part is the position you fall asleep in.

What helps with insomnia?

The NHS tips are simple, but they work:

• A regular routine – go to bed and get up at the same times.
• Wind-down time before sleep – a warm bath, a book, breathing exercises.
• No coffee, tea or cola in the evening – and fewer drinks right before bed, so you get up less often.
• Dinner at least 3 hours before sleep – that makes heartburn less likely.
• A light duvet and cotton sheets – in pregnancy you feel warmer than usual.
• Exercise during the day – it helps sleep, just not right before bed.
• A short nap instead of a long one – a long afternoon sleep can leave you wide awake at midnight.

If your thoughts won’t stop, write them down on a notepad by the bed. In the morning, most of them look much smaller.

Can I take something to help me sleep?

Don’t take sleeping pills, herbal remedies or supplements on your own during pregnancy – not even “natural” ones. If insomnia is wearing you down, talk to your doctor. Especially if poor sleep comes with feelings of hopelessness or losing interest in things you love – the NHS advises seeking support then. That’s not weakness, it’s looking after yourself.

For the dads

Night-time pillow squad: if she’s tossing and turning, pass the pillow without commenting on how much of the bed is taken. And in the morning – coffee for you and an extra hour of sleep for her, if at all possible.

📖 Read next: Folic Acid and Vitamins Before and During Pregnancy · Eating During Pregnancy: What to Eat and What to Avoid

In short

Perfect nights are rare right now, but every small change makes sleep a little better. Be kind to yourself in the sleepless hours – you’re already doing something enormous, even when you’re just lying there breathing. 🌙

Sources: NHS – Tiredness and sleep problems in pregnancy; Tommy’s – Sleep position in pregnancy Q&A; Sleep Foundation – Difficulty sleeping in the third trimester.