How to sleep well during pregnancy: 10 mindful tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Are you finding it hard to sleep during your pregnancy? Explore 10 tips to get better sleep while pregnant, plus safe sleeping positions when you're expecting.
It’s no surprise that when you have a new baby, you’ll be tired for a while — but for many expectant mothers, that exhaustion actually starts during pregnancy.
There are so many reasons pregnant people may struggle to get a good night’s sleep. Some feel physically uncomfortable, others are waking up every few hours to go to the bathroom, and many toss and turn because they’re struggling with anxiety. Growing a human life is no joke!
No matter what’s going on, sleeplessness can be frustrating — and draining. Luckily, a few mindful changes to your routine can make it easier to get the rest you need. Here’s how to do it.
Why is it hard to sleep during pregnancy?
Many, if not most, pregnant people have difficulty sleeping, but not always for the same reasons. Of course, your growing belly (and the constant movements inside of it!) can make it tough to get comfortable, but there are plenty of other other sleep-related issues that tend to plague pregnant people. Some of the most common include:
You may need to go to the bathroom frequently, even during the night.
Heartburn and indigestion can make it tough to fall asleep — and so can feeling your baby move.
Anxiety and stress about the changes in your life may keep your mind racing.
Unusually vivid dreams and nightmares from hormonal changes or anxiety can wake you up.
How lack of sleep can affect pregnancy
Lack of sleep during pregnancy obviously makes you feel tired, but it may have other impacts on your body too. If you’re really struggling with exhaustion—or any other pregnancy-related issue—be sure to mention it to your doctor or healthcare provider. Pregnancy can be really trying, and you shouldn’t suffer needlessly.
Mood changes: Not getting enough rest can leave you feeling irritable, stressed, or anxious. It may even contribute to pregnancy-related depression.
High blood pressure: Studies show that lack of sleep can raise the risk of preeclampsia, a condition marked by high blood pressure during pregnancy.
Gestational diabetes: Sleep deprivation may also affect how your body processes glucose, increasing the risk of gestational diabetes.
Labor complications: Chronic lack of sleep has been associated with longer or more complicated labor.
Safe sleeping positions for pregnant people
As your pregnancy progresses, finding a comfortable sleeping position can feel impossible, especially if you’re used to sleeping on your stomach or back (which isn’t always recommended). While it can take time to adjust to new ways of sleeping, certain positions can help you stay comfortable and rest better through your pregnancy.
Sleep on your side (especially the left side)
The safest and most recommended sleeping position during pregnancy is on your side, particularly the left side. This helps improve blood flow to your baby, giving the placenta the oxygen and nutrients it needs to support healthy development. This position also takes pressure off your internal organs, especially your liver and kidneys, which can help reduce swelling in your hands, feet, and ankles.
If you’re not used to sleeping on your side, it might take a little time to get used to it. But practicing early on in pregnancy will make it easier as your baby grows. If you’re a natural right-side sleeper, don’t stress — sleeping on either side is better than on your back or stomach. Just aim to spend more time on your left side when possible.
Avoid sleeping on your back
Lying on your back may cause some issues, especially as your pregnancy progresses. That’s because the weight of your growing baby can press down on your spine and major blood vessels, like the vena cava, which can reduce blood flow to both you and your baby. It might make you feel lightheaded, dizzy, or short of breath, and can also cause backaches and make swelling worse.
If you wake up on your back, don’t panic — it happens. Gently shift to your side and use pillows for extra support. Just try to avoid spending long periods of time on your back, especially during the second and third trimesters.
Sleeping on your stomach
As your belly grows, it becomes uncomfortable and impractical to sleep on your stomach. By the second trimester, most people find that stomach sleeping just isn’t an option anymore. If you’re a lifelong stomach sleeper, this change can feel difficult. Try to slowly switch over to side-sleeping early in your pregnancy to get adjusted (and help protect your growing baby), and know that this change isn’t forever.
Propped-up sleeping positions for heartburn
If heartburn is keeping you awake, prop yourself up with pillows so you’re sleeping at a slight angle. This can help reduce acid reflux by keeping stomach acid from flowing back up into your esophagus. You could also try sleeping in a recliner if lying flat feels impossible due to heartburn.
Practicing good sleep posture
Keep your spine as aligned as possible, avoiding awkward twisting positions, and support your body where it needs it most. Good sleep posture can help reduce aches and pains, prevent back strain, and improve the quality of your sleep.
10 tips to sleep well during pregnancy
When you’re pregnant, a good night’s sleep can feel like a distant memory — and it’s downright terrifying to consider that after the baby arrives, the exhaustion you feel may get even worse. Take a deep breath. It’s going to get better. Here are a few easy tips to help you get the rest you need to feel your best.
1. Stick to a bedtime routine
Create a relaxing bedtime routine to tell your body it's time to wind down (here are nine tips to get you started). These nightly cues that it’s time to sleep can make falling asleep easier.
Try calming activities, like reading, taking a warm bath, or practicing gentle breathing exercises, and avoid anything too stimulating right before bed.
It also helps to aim to go to sleep around the same time each night—even on the weekends—to keep your sleep schedule on track.
💙 Our Ambient Sleep for Pregnancy music can help you relax and get the rest you deserve.
2. Limit screen time before bed
The blue light from screens (like your phone, tablet, or TV) can interfere with your body’s production of melatonin, the hormone that helps regulate sleep. Try to avoid screens at least 30 minutes to an hour before bed. Instead, focus on activities that help you relax, like listening to soothing music, meditating, or doing a bit of light stretching.
If you do need to use your phone or tablet, consider using a blue light filter or dimming the brightness to reduce the impact on your sleep cycle. Learn nine tips for mindful phone habits in the bedroom.
💙 Instead of watching TV before bed, try a Sleep Story, like My Heart in the Highlands, narrated by “Outlander” star Sam Heughan.
3. Stay hydrated, but time it right
Drinking too much water before bed can lead to even more frequent trips to the bathroom, interrupting your sleep. Try to drink plenty of fluids throughout the day and start cutting down in the evening. This can help reduce those middle-of-the-night bathroom runs and keep your sleep more continual.
If you do wake up to use the bathroom, keep the lights dim and try to avoid checking your phone to make it easier to fall back asleep quickly.
💙 Trying to get back to sleep after you wake up in the middle of the night can be difficult (and annoying). The Returning to Slumber meditation from the Nurturing Pregnancy series can help.
4. Eat smaller meals, especially at night
Heartburn and indigestion are common during pregnancy, and large meals can make these symptoms worse — especially if eaten close to bedtime. To avoid heartburn and indigestion, try eating smaller, lighter meals in the evening, and avoid spicy, greasy, or acidic foods, as these can trigger heartburn.
If you’re hungry before bed, try a light snack like a banana, yogurt, or a handful of nuts, which are less likely to cause discomfort.
💙 Learn how to heighten your awareness at mealtime with the Mindful Eating Series from Tamara Levitt.
5. Use pillows for added comfort
Support your growing belly and back with a pregnancy pillow, or place regular pillows between your knees, under your belly, or behind your back. This can help you find a more comfortable sleeping position, especially if you’re experiencing back pain or hip discomfort, and can help you avoid rolling onto your back during your sleep.
💙 Soothing Physical Discomfort with Kate Johnson is a meditation to help you transform your pregnancy pain into opportunities for self-care.
6. Try prenatal yoga or stretching
Gentle prenatal yoga or stretching can help relieve tension in your muscles, improve circulation, and calm your mind — all of which can make it easier to fall asleep. Many yoga poses are designed to relieve common pregnancy ailments, like back pain and swollen feet.
Learn more about 10 different types of yoga practices and their benefits, and consider seeking out prenatal yoga videos online or joining a local class if you prefer in-person guidance.
💙 Your Body, Your Home is a movement session from Mel Mah that can help you feel more in tune with your body, which is doing some pretty incredible things.
7. Keep your room cool and comfortable
Pregnancy can cause your body temperature to rise, making it harder to feel comfortable at night. Keep your bedroom cool, around 60–67°F (15–19°C), to help you sleep more soundly. You might also find it helpful to wear breathable, lightweight pajamas and use a fan to keep the air circulating.
Make sure your mattress and pillows are supportive and comfortable. If your bedding is too warm or heavy, swap it for lighter options to avoid overheating.
💙A relaxing visualization, like Glimmering Lake Sleep Meditation, might help you dose off a little more easily.
8. Manage stress and anxiety as best you can
Pregnancy can bring a lot of excitement, but it can also come with stress and anxiety, which can keep you up at night. To manage these feelings, try mindfulness or relaxation techniques like deep breathing, progressive muscle relaxation, or guided meditation before bed. Journal your thoughts and worries to help clear your mind and make it easier to relax. Here are six additional tips to improve your sleep.
If you find that anxiety is really interfering with your sleep, talk to your doctor or a counselor for strategies to manage your stress.
💙 Tap into mindfulness and self-compassion no matter what trimester you’re in. Learn how with Reframing Anxious Thoughts from the Nurturing Pregnancy series.
9. Take short naps if you need more rest
If nighttime sleep isn’t enough or you’re feeling particularly tired, 20–30 minute naps during the day can give you the boost you need without throwing off your sleep schedule. Avoid napping too late in the afternoon, as this can make it harder to fall asleep at night.
💙 Sleep Stories aren’t just for nighttime! Try this 30-minute Naptime Sleep Story to help you catch some Zzz’s midday.
10. Talk to your doctor if you have concerns or questions
If you’ve tried making changes to your routine and you’re still struggling to sleep, talk to your healthcare provider. They can help identify any underlying issues, such as sleep apnea or restless legs syndrome. Your doctor can also advise you on safe sleep aids or natural remedies.
How to sleep well during pregnancy FAQs
What causes lack of sleep during pregnancy?
There are several reasons why sleep can be harder during pregnancy. First, hormonal changes, especially in the early and later stages, can disrupt your usual sleep patterns. Progesterone, a hormone that increases during pregnancy, makes you feel tired during the day but can also contribute to restlessness.
On top of that, you may get more uncomfortable as your baby grows. As your body changes, back pain, leg cramps, and an expanding belly can make it difficult to find a comfortable sleeping position.
Regular trips to the bathroom are also a big culprit. Your growing baby puts pressure on your bladder, causing you to wake up more frequently than you would otherwise.
Heartburn and indigestion—caused by the pressure on your stomach and digestive system—can also make lying down uncomfortable, keeping you awake longer than you’d like.
Finally, emotional factors such as anxiety about the baby, birth, or the changes happening in your life can leave your mind racing when you’re trying to wind down. These are all normal experiences, but they can make restful sleep feel like a challenge.
Can I use over-the-counter sleep aids during pregnancy?
Talk to your doctor before taking any over-the-counter sleep aids during pregnancy, even if it’s something you’ve used before. Some common sleep medications, including those containing antihistamines like diphenhydramine (found in Benadryl and some sleep aids), may be considered safe for short-term use, but some medications could potentially cross the placenta and affect your baby, so it’s better to be cautious.
If you’re struggling with sleep, your doctor can help you explore safer, non-medication options first, such as improving your sleep hygiene or using natural relaxation techniques. They might also recommend lifestyle changes to address specific issues like heartburn or anxiety, both of which can affect sleep quality.
Is it normal to wake up at 3 a.m. during pregnancy?
Waking up at odd hours like 3 a.m. is a very common experience during pregnancy. There are a few reasons this happens. For one, your body’s going through physical changes like needing to use the bathroom, dealing with discomfort from your growing belly, or experiencing heartburn that can make it harder to stay asleep for long periods.
Pregnancy can also increase anxiety, which sometimes causes people to wake up with their minds racing. This “pregnancy insomnia” is often reported, especially in the later stages.
The important thing to remember is that waking up at night isn’t unusual, but if it’s happening often and you’re not able to get back to sleep, you might want to try some calming techniques like deep breathing, meditation, or journaling to help quiet your mind. If it becomes persistent, check in with your doctor for further guidance.
Are pregnancy pillows really effective in improving sleep?
Pregnancy pillows can be helpful for improving sleep, especially as your belly grows and it becomes harder to find a comfortable position. These pillows are designed to support your body in ways that reduce strain on your back, hips, and legs, which can help relieve aches and pains.
Many people place a pregnancy pillow between their knees, under their belly, or along their back to provide the support they need to sleep more comfortably.
There are different types of pregnancy pillows, such as U-shaped or C-shaped pillows, and what works best for you might depend on your sleeping style and which areas of your body need the most support. Even if you don’t want to invest in a specific pregnancy pillow, using regular pillows in a similar way—between your knees or under your belly—can also make a big difference in helping your body feel supported, so you can relax and sleep better.
What are the best natural remedies for pregnancy insomnia?
If you’re struggling with pregnancy insomnia, several natural remedies can help without needing medication.
Create a consistent bedtime routine that helps signal to your body that it’s time to wind down. This might include gentle activities like reading, taking a warm bath, or practicing prenatal yoga.
Stretch or get light exercise earlier in the day to also help tire out your body, making it easier to fall asleep at night.
Use breathing exercises and meditation to help calm your mind and reduce anxiety, especially if racing thoughts are keeping you awake. Deep breathing, progressive muscle relaxation, or guided meditations can help ease tension in both your body and mind, making it easier to drift off to sleep. Here are seven deep breathing exercises to help you get started.
Try aromatherapy with calming essential oils like lavender. A few drops on your pillow or a diffuser in your room can create a peaceful environment for sleep. Talk to your doctor before using any essential oils during pregnancy to make sure they’re safe for you.
Make your sleep environment comfortable by keeping your room cool and dark, avoiding screens before bed, and limiting caffeine during the day.
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