How to sleep better during pregnancy: 7 science‑backed tips

Struggling to get comfortable—or stay asleep—while pregnant? You’re not alone. Research shows most women experience disturbed sleep in pregnancy, especially by the third trimester. In fact, over half of all women report poor quality sleep during the final months of pregnancy, according to Women’s Mental Health. Here’s what actually helps, based on science.

Why sleep gets harder during pregnancy

Hormones, a growing belly, and a more active bladder can make your nights feel choppy. Common disruptors include:

Nausea and reflux, especially in the first and third trimesters, can make lying down uncomfortable. Frequent nighttime bathroom trips interrupt your deepest sleep phases, while back, hip, and pelvic discomfort make finding a comfortable position challenging.

About 15% of women develop Restless Legs Syndrome by the third trimester, according to National Sleep Foundation data. And let’s not forget anxiety and racing thoughts—research shows insomnia severity typically worsens as pregnancy progresses.

Why prioritizing sleep matters

Sleep isn’t just comfort—it’s health. In a study of 5,418 pregnant women, getting 7 or fewer hours per night in the second trimester was linked to a 43% higher risk of preterm birth, while 9+ hours was associated with a lower risk, according to Reproductive Biology and Endocrinology.

Other research shows mid-pregnancy insomnia correlates with higher anxiety during pregnancy and postpartum. Women with mid-pregnancy insomnia were more likely to report OCD symptoms during postpartum (8.5% versus 2.2% in women with normal sleep), as summarized by Women’s Mental Health.

Safe sleeping positions by trimester

Your body changes fast. Here’s how to stay supported and safe as you move through each trimester.

First trimester (weeks 1–12)

During these early weeks, you can sleep in any position that feels comfortable. Your uterus is still relatively small, so you have more positional flexibility. Side-lying with a pillow between your knees can reduce early hip strain if you’re already experiencing discomfort.

Second trimester (weeks 13–27)

As your pregnancy advances, side-sleeping becomes your ally—especially your left side—to help optimize blood flow. Place a pillow between your knees and another under your growing bump for support.

Try to limit lying flat on your back for long stretches, which can compress major blood vessels and worsen dizziness or back pain in some people. Many women naturally shift positions throughout the night, so don’t stress if you wake up on your back occasionally.

Third trimester (weeks 28–40)

Side-sleeping (left or right) remains ideal with supportive pillows at your back and between your knees. If you wake up on your back, simply roll to your side—no need to panic.

A helpful tip: A wedge pillow under your right hip or upper back can keep you slightly tilted off your back if heartburn or shortness of breath intensify. Practical, clinician-reviewed advice on insomnia screening and sleep care in late pregnancy is summarized in this comprehensive review.

7 science-backed tips to sleep better during pregnancy

These pregnancy insomnia tips blend research insights with real-world, trimester-friendly adjustments.

1) Keep a rock-steady sleep window

Aim for a consistent bedtime and wake time, even on weekends. Regularity improves sleep depth and reduces time awake at night. If you’re short on night sleep, add a brief, early-afternoon nap (20–30 minutes) without pushing bedtime later.

You’re in good company—many pregnant women nap, with 60% taking at least one weekend nap according to Sleep Foundation data. Plan your rest strategically rather than fighting natural fatigue.

2) Get morning light, dim evening light

Bright morning light anchors your body clock, while dim lights and reduced screen exposure in the evening help trigger natural melatonin production. Try stepping outside shortly after waking, even for just 10-15 minutes. In the evening, switch to warm, low lighting 1–2 hours before bed.

3) Move most days (but time it right)

Gentle activity—like walking, prenatal yoga, or swimming—reduces restless legs symptoms and eases stress that can interfere with sleep. However, keep vigorous workouts earlier in the day if evening sessions leave you feeling wired or overheated at bedtime.

4) Tame heartburn and nausea before bed

Eat smaller, earlier dinners and avoid trigger foods (spicy, acidic, very fatty) within 3 hours of bedtime. Elevate your head and upper back with pillows or a wedge to reduce reflux. If symptoms persist despite these changes, ask your healthcare provider about safe antacids or anti-nausea strategies appropriate for pregnancy.

5) Build a pregnancy-friendly wind-down routine

Try 10–20 minutes of breathwork, progressive muscle relaxation, or guided audio before sleep. Creating a consistent ritual signals to your body that it’s time to downshift. Many women find guided relaxation particularly helpful when they wake during the night, offering a calming alternative to checking the clock or scrolling on phones.

6) Optimize your sleep setup

Create a side-sleeping toolkit: a knee pillow, a small wedge under your bump, and a firm pillow supporting your back can transform your comfort level. Keep your bedroom environment cool, quiet, and dark. A white-noise track can mask household noises and partner snores that might otherwise wake you during lighter sleep phases.

7) Watch the caffeine and fluid timing

Taper caffeine after lunch, as its half-life extends during pregnancy. For fluids, hydrate well during the daytime, then front-load earlier and slow down 2–3 hours before bed to reduce nighttime bathroom trips without compromising overall hydration.

When to speak with your clinician

Early, proactive support matters. Healthcare providers are advised to inquire about difficulty falling asleep, staying asleep, and early morning awakenings, according to a peer-reviewed sleep medicine review. Don’t hesitate to reach out if you notice:

• Loud snoring, gasping, or witnessed pauses in breathing
• Persistent insomnia that impacts your mood or daytime function
• Severe or worsening restless legs
• Reflux, pain, or anxiety that doesn’t improve with lifestyle changes

The bottom line

Most women deal with sleep disruption during pregnancy, but small, consistent changes add up—especially side-sleeping with smart pillow support, steady sleep-wake timing, and a calming wind-down routine.

Quality sleep isn’t a luxury during pregnancy—it’s a health investment that supports both you and your developing baby. Research shows women who slept less than 6 hours per night were 4.5 times more likely to have a cesarean section and experienced longer labors. By implementing these evidence-based strategies, you’re taking meaningful steps toward better rest during this transformative time.