Between midnight bathroom runs, a racing mind, cramping legs, heartburn and a hopped-up metabolism that’s turning up your internal thermostat — plus a growing baby bump that makes getting comfortable increasingly difficult — sleep can be challenging during pregnancy. Consider it preparation for the sleepless nights that lie ahead.
That said, getting enough sleep is more important than ever now that you’re snoozing for two. Here’s what you need to know about sleep during pregnancy, from the best positions to solutions for common problems and tips for getting a better night’s rest.
Why is sleep so important during pregnancy?
Sleep is the time when your body resets and repairs itself. It’s when your brain makes memories, making it an ally in your battle against baby brain. It’s how your blood vessels restore themselves, which is especially important now that they’re under increased pressure from the extra blood flow required to support your baby.
Sleep also keeps your immune system — which is suppressed to support your pregnancy — healthy. And sleep controls how your body reacts to insulin; not getting enough results in a higher blood sugar level, upping your risk of gestational diabetes. So even if life is getting in the way, make it a priority to set aside at least seven hours a night for sleep.
Best sleeping positions when you’re pregnant
The best sleep position when you’re expecting is on your left side — though your right is also perfectly acceptable. This position is ideal for your circulation, optimizing the oxygen and nutrients that get to your baby, as well as kidney function, reducing swelling. Past your first trimester, it becomes impossible to lie on your stomach for obvious reasons.
You should also avoid lying flat on your back all night long. The weight of your growing uterus presses on your vena cava, the artery running blood from your lower body back to your heart, disturbing circulation and possibly making you dizzy. Your womb also weighs on your intestines and back, making common pregnancy symptoms like backaches and hemorrhoids worse.
Common pregnancy sleep problems & solutions
All of the following pregnancy sleep problems can make getting a solid night of shut-eye harder. A few tips to help you sleep better:
You don’t like sleeping on your side. Place pillows between your legs and behind your back; full-body and wedge pillows, in particular, are a pregnant woman’s best friend. Otherwise try sleeping in a recliner or other comfy armchair, if you have one, in a semi-upright position.
You’re restless. Work out during the day, and you’ll likely feel sleepier at night — though try to avoid exercising within a couple of hours of bedtime, since that can ramp you up.
You’ve got a busy mind. If stress at work or about your impending new arrival is keeping you up at night, talk to a friend, parent or your partner earlier in the evening to get your worries off your mind before your head hits the pillow.