How to sleep better during pregnancy and postpartum: what science really says

Sleep is precious—especially when you’re growing or caring for a new human. If you’re struggling with sleep during pregnancy or after birth, you’re not alone. Research shows that up to 78% of pregnant women report disturbed sleep, with problems peaking in the third trimester.

But beyond the statistics, what does science actually tell us about improving sleep during these transformative periods? And which solutions actually work? Let’s dive into the evidence-based approaches that can make a real difference.

The reality of pregnancy and postpartum sleep challenges

Sleep disorders are remarkably common during pregnancy, with prevalence ranging from 76-97% throughout the journey. The numbers are equally concerning postpartum, with poor sleep quality affecting 67.2% of new mothers.

These aren’t just inconvenient statistics—they represent real challenges with potential consequences:

• Insomnia increases from 25% in the first trimester to over 40% by the third trimester
• Sleep disorders jump dramatically from 63% in early pregnancy to 80% later on
• Severe daily sleepiness affects 15.2% of pregnant women
• Women with diagnosed sleep disorders have higher rates of preterm birth (14.6%)

Perhaps most concerning is that less than 1% of pregnant women receive formal sleep disorder diagnoses, suggesting significant underdiagnosis. As UCSF Assistant Professor of Psychiatry Aric Prather notes, “The women who had a diagnosis of a sleep disorder recorded in their medical record most likely had more severe presentations. It’s likely that the prevalence would be much higher if more women were screened for sleep disorders during pregnancy.”

Why pregnancy and postpartum sleep is so challenging

During pregnancy, multiple factors contribute to poor sleep. Physical discomfort from your growing belly, back pain, and frequent urination can make finding a comfortable position nearly impossible. Hormonal changes, particularly fluctuations in progesterone and estrogen, directly impact sleep architecture. Many women also experience heightened anxiety and stress about childbirth and parenting, while breathing changes increase the risk of snoring and sleep apnea.

 

The research highlights specific risk factors too. First-time mothers experience 2.28-2.1 times more daily sleepiness during the first trimester compared to women who’ve had children before. Women who snore face significantly increased sleepiness risk (OR = 6.75), while working long hours and signs of depression also correlate with poorer sleep.

After birth, new challenges emerge. Infant care demands mean frequent night feedings and attending to a newborn around the clock. Your body is recovering from childbirth, whether vaginal delivery or C-section. Dramatic postpartum hormonal shifts continue to affect sleep quality, all while you’re adapting to new roles and responsibilities that can trigger anxiety and adjustment issues.

Evidence-based solutions that actually work

The good news? Research has identified several approaches that genuinely help improve sleep during pregnancy and postpartum.

Sleep education and cognitive behavioral therapy

Sleep health education interventions have been scientifically proven to improve subjective sleep quality, reduce the time it takes to fall asleep, increase sleep duration, enhance habitual sleep efficiency, reduce sleep disturbances, and improve daytime functioning.

Studies show these effects remain significant even after adjusting for baseline sleep quality scores. Cognitive behavioral therapy for insomnia (CBT-I) has particularly strong evidence behind it.

“What’s so exciting about this study is that a sleep disorder is a potentially modifiable risk factor,” notes Jennifer Felder, a UCSF clinical psychology researcher. CBT-I offers effective strategies without medications that many pregnant and breastfeeding women prefer to avoid.

Environmental optimization

Creating an optimal sleep environment becomes especially important during pregnancy and postpartum. Keeping the bedroom cool (65-68°F/18-20°C) can help counteract the increased body temperature many pregnant women experience. Using pregnancy pillows and finding optimal sleeping positions—particularly left side sleeping with pillow support—can significantly improve comfort.

Light management through blackout curtains and reducing blue light exposure before bed helps regulate your circadian rhythm, while sound control using white noise or sound therapy can mask disruptions from a partner’s snoring or neighborhood noise.

Sound journeys and relaxation techniques

Sound therapy shows particular promise for pregnancy and postpartum sleep challenges. Beginning’s 3D sound journeys are specifically designed to promote relaxation and improve sleep quality through scientifically calibrated audio experiences.

These sound journeys can be particularly helpful for calming an active mind before bed, creating a pre-sleep relaxation ritual, managing anxiety that interferes with sleep, and returning to sleep after nighttime awakenings—especially crucial during those inevitable 3 AM feedings.

For more on how technology can support better sleep during pregnancy, check out our comprehensive guide to sleep apps and their scientific basis.

Practical tips for managing newborn sleep demands

For new mothers, additional strategies can help maximize sleep while caring for a newborn. Prioritize naps during your baby’s daytime sleep periods—the old “sleep when baby sleeps” advice exists for a reason. When possible, alternate night feedings with a partner to ensure you get at least one longer stretch of uninterrupted sleep.

Prepare for night feedings by keeping essentials nearby to minimize disruption, and accept help from family and friends so you can rest. Simplify your environment by reducing stimulation before bed with dim lights and quiet activities. If you consume caffeine, limit it to morning hours, and maintain a regular bedtime routine even amid disruptions to signal to your body that it’s time to sleep.

When to seek additional help

While sleep challenges are normal during pregnancy and postpartum, certain signs warrant professional attention. Persistent insomnia lasting more than 2-3 weeks, symptoms of sleep apnea (heavy snoring, gasping, breathing pauses), severe daytime fatigue affecting functioning, signs of depression or anxiety interfering with sleep, or restless legs syndrome symptoms that significantly disrupt sleep all justify a conversation with your healthcare provider.

Regular screening for sleep disorders should be part of prenatal and postpartum care. If you’re concerned about your sleep, don’t hesitate to discuss it with your doctor.

The foundation of maternal wellbeing

Quality sleep isn’t a luxury—it’s fundamental to physical and mental health during pregnancy and postpartum. By implementing evidence-based approaches like sound therapy, environmental optimization, and relaxation techniques, you can significantly improve your sleep quality during these challenging periods.

Remember that investing in your sleep means investing in your overall wellbeing and your ability to care for your little one. Try Beginning’s sound journeys and comprehensive wellness resources designed specifically for women navigating pregnancy and motherhood. Your journey to better sleep—and better days—starts tonight.