If you’re reading this at 2am, propped up by every pillow in the house while your brain does backflips with a million questions, you have come to the right place.
Between the vivid dreams, the bladder that now holds roughly a teaspoon, and a body that seems to have forgotten how “comfortable” works, sleeping during pregnancy can feel like a full-time job. So pop your swollen feet up, its time for a tea break as we unpack all things pregnancy sleep!
Sleep problems during pregnancy are incredibly common, especially in the first 12 weeks and again in the third trimester.
It’s not just in your head (though pregnancy brain is very real). Your body is going through a massive hormonal renovation. Progesterone levels spike in the first trimester, making you feel like a walking nap. Then as your bump grows, the physical challenges of finding a comfortable position make sleep feel like a game of pillow Tetris.
The first trimester is a strange one for sleep. You're more tired than you've ever been in your life (thanks, progesterone), but actually staying asleep can be surprisingly tricky.
Nausea, sore breasts, and those constant bathroom trips can all disrupt your night. The emotional rollercoaster of early pregnancy doesn't help either. Racing thoughts and frequent google spirals can leave you mentally and physically drained.
Many women find the second trimester is when sleep improves a bit. The nausea has usually settled, your energy is coming back, and your bump isn't quite big enough yet to make every position uncomfortable.
That said, this is the stage where heartburn often kicks in and vivid dreams can start making an appearance (no, dreaming about buying groceries with a baby penguin is not just you).
A pillow between the knees and behind the back can be a great support for your back and bump
This is where sleep gets really creative. Your bump is big, your bladder is squished, your hips ache, and your baby has decided that midnight is peak activity time. According to Tommy's, most pregnant women average just five hours of sleep a night by the end of the third trimester, so you are absolutely not alone in this.
As your bump grows, the "how" of sleeping becomes just as important as the "when." Tommy's, recommend sleeping on your side from around 28 weeks. Sleeping on your left side is often suggested as the ideal position because it improves circulation to the heart and allows the best blood flow to the placenta, kidneys, and uterus.
As your bump grows, the "how" of sleeping becomes just as important as the "when."
The NHS and Tommy's recommend sleeping on your side from around 28 weeks. Sleeping on your left side is often suggested as the ideal position as it's believed to improve circulation to the heart and allows the best blood flow to the placenta, kidneys, and uterus. It also keeps the weight of your expanding uterus off your liver.
While "tired" is basically the unofficial middle name of pregnancy, some things deserve a professional look. Research links ongoing sleep deprivation during pregnancy with higher risk of complications like gestational diabetes and preeclampsia, so good sleep is genuinely important for both you and baby.
Chat to your healthcare provider if you're experiencing:
They're there to help you. Never hesitate to reach out.
Sleep might feel different for now and we can't lie that sleep will change for the better once baby is here but we can help you prepare. Newborn and postpartum sleep is a whole other ball game and when you've already run the marathon of pregnancy, the last thing you need is another sprint with no back up.
We've got you covered and and our signature zip-up swaddles and sleep essentials to help your newborn find their rhythm, so you can finally get back to finding yours.
Sweet dreams, mama-to-be. 🩵
Our award-winning swaddle helps babies sleep better with arms up in a natural position.
Learn MoreSleeping on your back is generally considered safe during the first and second trimesters. After about 28 weeks, experts recommend switching to side sleeping because the weight of the uterus can press on a major blood vessel. If you wake up on your back, don't worry. Just roll gently onto your side.
A pillow under your belly and behind your back can be a comfortable addition to your pillow rotation.
Sleeping on your left side improves blood flow to the placenta, kidneys, and uterus. It also keeps the weight of your growing uterus off your liver. That said, either side is fine. The most important thing is that you're not flat on your back after 28 weeks.
Most health professionals recommend 8 to 10 hours of sleep per night during pregnancy, compared to the usual 7 to 9 hours for adults. Quality matters just as much as quantity, so focus on creating a comfortable sleep environment so what rest you do get, is the best it can be.
Pregnancy insomnia can start as early as the first trimester, with around 25% of women affected early on. It tends to get more common as pregnancy progresses, peaking in the third trimester when physical discomfort and frequent bathroom trips make it harder to stay asleep.
Yes! A pregnancy pillow or even a regular pillow placed between your knees can help keep your hips aligned, reduce lower back pain, and support your bump. Many women find they're a game-changer from the second trimester onwards.
Understanding your sleep needs changes throughout pregnancy
Side sleeping is recommended from the second trimester onwards
Pregnancy pillows can provide essential support and comfort
