Combining sound journeys with sleep hygiene for better rest in pregnancy

Finding quality sleep during pregnancy can feel like searching for a needle in a haystack. As your body transforms to nurture new life, comfortable sleeping positions become scarce, nighttime bathroom trips multiply, and hormonal fluctuations wreak havoc on your sleep patterns. If you’re struggling with sleep, you’re in good company—up to 78% of pregnant women report disturbed sleep during this transformative time.

The pregnancy sleep challenge

Sleep difficulties tend to intensify as pregnancy progresses. Research shows insomnia prevalence increases dramatically from 25% in the first trimester to over 40% by the third trimester. Overall sleep disorders follow a similar trajectory, jumping from 63% in early pregnancy to an overwhelming 80% in later stages.

Sleep patterns undergo significant shifts throughout pregnancy. During the first trimester, many women experience increased daytime sleepiness and longer total sleep duration—increasing to approximately 8.2 hours. However, this early surge in progesterone not only causes that daytime drowsiness but paradoxically relaxes airway muscles, increasing your risk of snoring and sleep apnea.

By the third trimester, the sleep situation typically deteriorates. One study found 90.6% of women wake at least once during the night in late pregnancy, with average sleep duration dropping to just 6.57 hours. These disruptions aren’t merely inconvenient—they impact your physical and emotional wellbeing during a critical time.

How sound journeys support pregnancy sleep

Sound journeys—guided audio experiences utilizing specific frequencies and patterns—can create ideal conditions for sleep by activating the parasympathetic nervous system. This helps reduce stress hormones that commonly interfere with sleep during pregnancy.

These audio experiences provide consistent background sounds that mask environmental disruptions—particularly helpful as pregnancy often increases sensitivity to noise. Additionally, incorporating sound journeys into your bedtime routine establishes pre-sleep rituals that signal your body it’s time to rest.

Sound journeys offer particular value during pregnancy because they’re:

• Non-invasive and medication-free
• Accessible from the comfort of home
• Adaptable to your changing needs throughout pregnancy

The Beginning app features specialized 3D sound journeys designed specifically for pregnancy-related sleep challenges. These incorporate evidence-based sound patterns that work with your changing physiology to promote deeper, more restorative rest.

Essential sleep hygiene practices for pregnancy

While sound journeys create favorable conditions for sleep, combining them with solid sleep hygiene practices maximizes their effectiveness:

Temperature regulation

Pregnancy alters your body temperature regulation. Maintaining a cool bedroom between 65-68°F (18-20°C) can help counteract this effect. Consider wearing breathable, natural fiber pajamas and using layered bedding you can adjust throughout the night. A small fan near your bed can improve air circulation and provide additional cooling when needed.

Stimulus control

Your brain forms powerful associations with your sleep environment. To strengthen the connection between your bed and actual sleep:

Reserve your bed exclusively for sleep and intimacy. Move electronic devices out of the bedroom, as screen light can suppress melatonin production. Install blackout curtains to eliminate light disruption, especially important as pregnancy may increase light sensitivity.

Consistent sleep schedule

Even as pregnancy makes sleep unpredictable, maintaining regularity where possible helps regulate your circadian rhythm:

Aim for consistent bedtimes and wake times, even on weekends. Avoid compensating for poor sleep with extended daytime naps, which can further disrupt nighttime sleep. Develop a 30-minute wind-down routine before sleep to signal your body that it’s time to transition to rest.

Strategic daytime habits

What you do during daylight hours significantly impacts nighttime sleep quality:

Get morning sunlight exposure to regulate your circadian rhythm—just 10-15 minutes can make a difference. Engage in pregnancy-appropriate physical activity earlier in the day rather than close to bedtime. Limit caffeine after noon and reduce fluid intake in the evenings to minimize nighttime bathroom trips.

Creating your layered sleep approach

The most effective pregnancy sleep strategy combines multiple approaches tailored to your specific challenges. Here’s how to develop your personalized plan:

First, identify your specific sleep disruptors by tracking your sleep for a week. Note patterns and challenges—whether they’re physical discomfort, anxiety, temperature issues, or frequent urination.

Next, select appropriate sound journeys that address your primary concerns. If anxiety keeps you awake, choose guided experiences focused on relaxation. For physical discomfort, look for sound journeys that emphasize pain reduction.

Implement complementary sleep hygiene practices that target your specific challenges. If temperature regulation is your issue, prioritize cooling strategies. For racing thoughts, emphasize pre-sleep relaxation techniques.

Create a consistent routine by combining your selected approaches into a nightly ritual that signals to your body that it’s time for rest. Begin your sound journey after completing physical preparations for bed to maximize its effectiveness.

Finally, be prepared to adjust as pregnancy progresses. Sleep challenges evolve throughout pregnancy, so remain flexible and modify your approach as needed.

When to seek additional support

While sound journeys and sleep hygiene help many pregnant women improve rest, certain sleep issues warrant medical attention. Consult your healthcare provider if you experience:

Severe insomnia lasting more than two weeks, as prolonged sleep deprivation can affect both maternal and fetal health. Watch for symptoms of sleep apnea, including loud snoring or gasping during sleep, which increases during pregnancy due to weight gain and hormonal changes.

Be aware of restless legs syndrome that significantly disrupts sleep—this condition affects approximately 26% of pregnant women. Pay attention to daytime sleepiness that interferes with daily activities, as this may indicate an underlying sleep disorder requiring treatment.

For evidence-based sleep apps and additional resources, check out our comprehensive guide to sleep support during pregnancy.

The beginning of better sleep

Pregnancy sleep challenges are temporary but addressing them proactively benefits both you and your baby. By combining the relaxing effects of sound journeys with strategic sleep hygiene practices, you create optimal conditions for rest during this transformative time.

The Beginning app’s specialized sound journeys work in harmony with your changing body, providing gentle, effective support when you need it most. Start building your layered sleep approach today and discover how quality rest can transform your pregnancy experience.