Written by Vera Coetsee, Health and Nutrition Coach
3 Mar 2025
Getting quality sleep during pregnancy can be a challenge for many expectant mothers. As the body undergoes significant changes, physical discomfort, hormonal fluctuations, and anxiety about impending parenthood can disrupt restful slumber. However, prioritising sleep is crucial not only for the well-being of the mother but also for the developing baby. By adopting certain practices and creating a conducive sleep environment, pregnant women can improve their sleep quality and overall health.
Causes of sleep problems in pregnancy
This includes hormonal fluctuations, restless leg syndrome (RLS), the growing bump making finding a comfortable sleeping position difficult, as well as the baby putting pressure on your bladder, meaning you have to visit the toilet during the night. Other normal pregnancy symptoms, such as nausea, heartburn and back pain, can also affect your sleep. Some women also report more vivid dreams when pregnant, as well as anxiety which can cause sleep problems.
Tips to Sleep Better during Pregnancy
- Maintain a consistent sleep schedule – Go to bed and wake up at the same time every day to regulate your body’s internal clock.
- Create a comfortable sleep environment – Ensure your bedroom is dark, quiet, and cool. Consider using blackout curtains, earplugs, or a white noise machine.
- Use a pregnancy pillow – A pregnancy pillow is a helpful support during the night to keep your body in the correct side-sleeping position, whilst also supporting your growing bump.
- Limit fluid intake before bed – To minimise nighttime trips to the bathroom, reduce your fluid intake in the hours leading up to bedtime.
- Try to do some daytime exercise – Regular physical activity can help improve sleep quality. Aim for light to moderate exercise, like walking or swimming.
- Limit screen time before bed – Reduce exposure to screens at least an hour before sleep, as blue light can interfere with your ability to fall asleep.
- Consider what you are eating before bed – Heartburn is common in pregnancy and can be related to what you eat. To minimise heartburn as you try to sleep, avoid spicy foods or large meals late in the evening.
By incorporating these tips, you can enhance your sleep quality and better navigate the challenges of pregnancy. If sleep issues persist, make an appointment with our Certified Integrative Sleep Coach or Functional Medicine Doctor for advice tailored to your specific needs.
Sources:
How to Sleep Better While Pregnant, March 27, 2024, Jay Vera Summer,
Ealena Callender, Sleep Foundation, https://www.sleepfoundation.org/pregnancy/tips-for-better-sleep
Sedov ID, Cameron EE, Madigan S, Tomfohr-Madsen LM. Sleep quality during pregnancy: A meta-analysis. Sleep Med Rev. 2018 Apr;38:168-176. doi: 10.1016/j.smrv.2017.06.005. Epub 2017 Jun 15. PMID: 28866020.