National Sleep Helpline
National Sleep Helpline

Sleep and Pregnancy

Many pregnant women notice that their sleep becomes more restless. This is due to a combination of physical changes, hormonal shifts and an active mind as your body adapts to pregnancy. 

While disturbed sleep is common at this stage - due to anxiety, hormonal fluctuations and discomfort - understanding why it happens can help you manage it more gently and find ways to rest when you can.

 

Tips for better sleep when pregnant

Drink plenty of fluids during the day but cut down before bedtime to minimise frequent trips to the loo.

Exercise regularly for health and to improve circulation – helps with leg cramps. But don’t exercise too close to bedtime or you might struggle to fall asleep.

Heartburn is common in pregnancy. Avoid large meals and spicy or acidic food. Smaller, more frequent meals will help with heartburn.

Establish a wind down routine – a warm bath (not too close to bedtime) can help relieve tension, drink a cup of caffeine-free tea or hot milk, read a book or listen to some soothing music.

If you’re not getting enough rest at night, take a nap. Find a quiet spot and relax, even if it’s only for half-hour.

As your pregnancy progresses, you may find it more difficult to find a comfortable position. If you can’t get comfy in bed, use a pillow to support your body. For comfort, try sleeping on your side with one pillow under your knee and another under your stomach.

If nausea is a problem for you, try eating frequent snacks like crackers throughout the day. Ginger is a great antidote to sickness.

If you really can’t sleep, don’t lie there tossing and turning. Get up and do something relaxing like reading, listening to an audio book or soothing music until you feel tired enough to get back to sleep.

 

Stress and anxiety can make it harder to get a good night’s sleep, and pregnancy naturally brings plenty to think about. Thoughts about labour and birth can feel overwhelming, especially for first‑time mums, but they can affect anyone, no matter how many pregnancies you’ve had. Try to remember that constant worrying won’t improve sleep. Sharing your concerns with other mums or mums‑to‑be can be comforting and reassuring.

If worries or sleep problems continue, it’s important to speak to your doctor or midwife for advice and support.

 

See your doctor for advice if concerns/problems persist.