How to get quality sleep when insomnia and frequent waking are keeping you up?
Do you wake up in the middle of the night, struggle to find a comfy position, or feel tired even after eight hours of sleep? You’re not alone. More than 75 percent of expecting moms experience similar struggles, especially in the second and third trimesters.
Pregnancy changes your body and daily life more than we often realize. Hormones, a growing belly, digestion, and even your mental state can impact sleep quality. The good news? There are plenty of ways to make your nights cozier—from tweaking your diet to finding the right sleeping position.
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Why Do We Sleep Worse During Pregnancy?
In the first trimester, hormones play a big role. Your body quickly adapts to pregnancy, and certain hormones increase significantly. These changes can affect your sleep quality. You might feel super tired during the day but wake up often or sleep worse at night.
Later in pregnancy, physical changes add to the mix. A growing belly puts pressure on your spine, joints, and bladder. Finding a comfortable position may take longer—and when you finally do, the urge to go to the toilet might wake you up. Pressure on the bladder causes many expecting moms to wake multiple times a night.
Leg cramps, back pain, or round ligament pain—which occurs as the tissue around the uterus stretches—can also disrupt sleep.
This often leads to a vicious cycle—you lie in bed trying to sleep, but the more you think about needing to sleep, the more elusive it becomes.
Some women wake up because of heartburn, breathlessness, or a faster heartbeat. Later on, a very active baby or occasional contractions can interrupt sleep as well.
Mental state plays a crucial role too. Thinking about childbirth, the baby’s health, or how life will change can increase levels of the stress hormone cortisol, making it hard to fall asleep and causing your mind to race when your body needs rest.
Best Sleep Positions During Pregnancy
To sleep well with a growing belly, finding the right sleep position is key. Experts agree that sleeping on the left side is best because it improves blood flow to the uterus, ensuring better nourishment and oxygen for you and your baby.
This position also reduces bladder pressure, helping you avoid frequent bathroom trips. If sleeping on your side is tough, use support pillows between your knees, under your belly, or behind your back to help.
Maternity pillows are designed to support your belly, back, and legs simultaneously, reducing pressure on your spine and hips, which can help relieve pain and discomfort.
Many of us prefer sleeping on our backs, but this position is not recommended during pregnancy, especially after the 20th week. The growing uterus can press on the inferior vena cava, which carries blood back to the heart, worsening blood circulation.
Watch Your Diet
Another step toward better sleep is adjusting your dinner. Heavy, fatty, or spicy foods can worsen digestion and cause heartburn, so a lighter dinner, ideally a few hours before bed, is a better choice. Try to avoid fluids just before bed. Your bladder will thank you.
It’s not just about dinner; the whole diet matters. During pregnancy, your body needs a varied and balanced diet that supports the healthy development of the baby and the well-being of the expectant mom. Fruits and veggies, whole grains, protein-rich foods (like fish, eggs, nuts, or legumes), and dairy products (which are a good source of calcium) should be staples.
Because your need for some nutrients increases during pregnancy, you can consider supplements that provide essential vitamins and minerals. Magnesium helps relax muscles and reduce cramps, contributing to better sleep. Vitamin D positively influences the sleep cycle and supports a better sleep quality.
Iron is also a sleep aid. Its deficiency is linked to poor sleep quality, insomnia, or restless legs syndrome because it affects oxygen transfer and brain relaxation.
