Everyone tells you to get as much sleep as possible before your little one arrives, but falling asleep and staying asleep during pregnancy can be a challenge.

From pregnancy pillows to supporting your natural sleep cycle, there are many ways to get your sleep back on track.

Rest is more important now than ever as you grow a new life. Your body is doing extra work and therefore needs extra rest to regenerate and recharge.

But as your belly grows, it becomes more difficult to change your sleeping position and the pressure on your muscles and ligaments can be uncomfortable. Sleeping on your stomach is definitely taboo and everything may feel a little strange.

Here are some reasons why it can be difficult to get a good night's sleep, especially in the second and third trimesters:

  • Burden
  • Pressure on the bladder
  • Pain and discomfort
  • Heartburn and sleep apnea
  • Difficulty staying in a certain position
  • nausea

The good news is that there are many simple things you can do to sleep better while you grow your baby. But before we get into those tips, let's first talk about the importance of good sleep during pregnancy.

A woman lying peacefully in bed
Why is it so important to sleep well during pregnancy?

Whether you're pregnant or not, sleep is crucial for your health. It strengthens your immune system, improves cognitive function, and helps you feel better overall.

As you develop a new life, good sleep becomes more critical. Your body has to support extra weight, pregnancy demands energy and nutrients, and you may be busy arranging prenatal classes and midwife appointments.

Here are some benefits of restful sleep during pregnancy:

  • Better mood
  • More energy
  • Reduction of common complaints such as heartburn and leg cramps
  • Improved mental health
  • Reducing the risk of gestational diabetes and high blood pressure
  • Contribution to improving birth outcomes

One of the things that often keeps expectant mothers awake is finding the best sleeping position. Here are tips on how to sleep during pregnancy:

Which sleeping position is best during pregnancy?

There's bad news for stomach and back sleepers - health experts recommend sleeping on your side during pregnancy. That's because sleeping on your back can put a lot of weight on your back and back muscles. It also helps with common ailments like heartburn and sleep apnea and is sometimes linked to better health outcomes.

Don't panic if you wake up on your back, but it's a good idea to organize yourself so that you're less likely to do this too often. Place pillows behind your back and between your legs, or get a special pregnancy pillow to be well supported and sleep comfortably.

A quick note - Is it better to sleep on your left side during pregnancy?

Some doctors suggest sleeping on your left side to keep the uterus away from the liver, which is on the right side of your abdomen. This can also improve blood circulation.

Don't worry if you change positions though! This is a normal part of sleeping and nothing to be upset about. Just consult your doctor for the best advice.

Sleep on your left side while pregnant


Five tips for restful sleep during pregnancy:

From pregnancy pillows to a hydration plan, there are many options. And remember, if you're pregnant and having trouble sleeping, you're not alone. Some studies show that up to 78% of pregnant women may experience insomnia.

So how can you calm your mind and help your body get some well-deserved rest?

1. Practice relaxation before going to bed:

Sleeping is difficult when you're stressed, and the pressure of creating a new life adds to that. Instead of lying in bed thinking about work, money, family, or where to put your new family member, take time to engage in calming activities like reading or gentle stretching. A warm bath with essential oils or a guided relaxation meditation can also help calm your mind.

    Practice relaxation before going to bed

    2. Exercise during the day:

    While it may seem challenging, even light yoga or a leisurely stroll around the neighborhood can do wonders. Studies show that exercise reduces fatigue, increases exposure to daylight, and helps with stress and anxiety. Aim to incorporate 30 minutes of gentle exercise daily and make sure it's an enjoyable activity for you. However, avoid exercising at least an hour before bedtime, as it can interfere with sleep.

    3. Create a dark and quiet environment:

    Our body clock, the circadian rhythm, is affected by light and darkness. Since we associate darkness with sleep time, it is important to create a calm environment. Dim the lights, avoid screens (including your phone), draw the curtains and light some candles.

    4. Drink enough during the day:

    During pregnancy, it is important to stay hydrated, but it is advisable to stop drinking a few hours before bedtime. The extra pressure on the bladder can cause you to wake up frequently during the night. Adequate hydration not only supports the formation of amniotic fluid, but also blood and tissue production, digestion and the elimination of toxins.


    Drink plenty during the day

    5. Use a pregnancy pillow

    Sleeping in the second and third trimester is no joke. It is recommended not to sleep on your back or stomach. It is difficult to change sleeping positions and all the pain can keep you awake. A pregnancy pillow keeps you well supported in a side sleeping position and is well padded. The right pillow also reduces pressure on your hips, back, shoulders and legs so you can sleep well and wake up refreshed.
    If you are looking for a premium pregnancy pillow set that will give you overnight sleep relief and peace of mind, check out the LittleBelly Pregnancy Pillow.
    A three-part adjustable pillow that will soothe your body and mind and allow you to enjoy a perfect night's sleep. Unlike traditional shapes, you can change the shape and size as your body's needs change.

    Sleep better as an expectant mother

    Remember, the most important thing you can do is relax and loosen up. Take time to de-stress and take care of yourself, whether that's an afternoon nap or an hour of reality TV.

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