The power of rest: Why sleep is a superpower during pregnancy

Are you tossing and turning at night with your growing belly? You’re not alone. A staggering 45.7% of pregnant women experience poor sleep quality, and 38.2% report insomnia symptoms, according to recent research in the Oxford Academic Sleep Journal. But why does quality rest matter so much during pregnancy, and what can you do about it?

 

Why sleep becomes increasingly challenging during pregnancy

Sleep quality typically deteriorates as pregnancy progresses. Research published in BMC Pregnancy and Childbirth found that poor sleep increases dramatically across trimesters – from 37.46% experiencing poor sleep in the first trimester to 47.62% in the second trimester, and a concerning 60.05% by the third trimester.

This decline happens for several physiological reasons. As your uterus grows, it puts pressure on your bladder and other organs, leading to those middle-of-the-night bathroom trips. Physical discomfort intensifies naturally as pregnancy progresses, making it harder to find a comfortable sleeping position. By the third trimester, increased fetal movement can also significantly disrupt your sleep patterns, turning what was once a peaceful night into a nocturnal gymnastics session.

Sleep as your pregnancy superpower

Quality sleep isn’t just about feeling rested—it’s a crucial component of a healthy pregnancy with long-term implications for both you and your baby.

The maternal health connection

The impact of sleep during pregnancy extends far beyond the nine months you’re carrying your baby. A study published in JAMA Network Open found that persistent short sleep duration from pregnancy through 2-7 years postpartum is associated with increased risk of hypertension and metabolic syndrome.

This means your sleep habits now can affect your health for years to come. Among 3,922 U.S. birthing people studied, 14.4% experienced persistent short sleep from pregnancy through postpartum years. Perhaps more concerning, these sleep challenges don’t simply resolve after delivery—research shows that the percentage of women reporting short sleep actually increases to 38.2% at about three years postpartum.

The inequity of sleep

The sleep burden isn’t shared equally after baby arrives either. According to the Sleep Foundation, new mothers in the U.S. lose an average of 62 minutes of sleep compared to just 13 minutes for new fathers. Even more concerning, these sleep effects can last up to 6 years after birth.

Demographic factors also play a significant role in who gets adequate rest. Researchers have noted that non-Hispanic Black women, single mothers, and those with lower socioeconomic status were more likely to experience persistent sleep issues. This highlights how sleep, like many health factors, reflects broader societal inequities that deserve attention and intervention.

Strategies for better sleep during pregnancy

While research on specific pregnancy sleep interventions is still developing, here are some science-informed approaches to improve your rest:

First trimester focus

During early pregnancy when hormonal changes and morning sickness may disrupt sleep:

• Create a consistent sleep schedule that helps regulate your body’s natural rhythms
• Consider a pregnancy pillow to support your changing body, even though changes might seem minimal
• Manage nausea with small, protein-rich snacks before bed to stabilize blood sugar levels

Second trimester strategies

As your baby grows and heartburn becomes more common:

• Sleep on your left side to improve circulation to your heart, uterus, and kidneys
• Use pillows to support your back and between your knees to maintain proper spinal alignment
• Avoid spicy or acidic foods before bedtime to reduce digestive discomfort

Third trimester techniques

When physical discomfort peaks and sleep quality is at its lowest (affecting over 60% of pregnant women):

• Use multiple pillows strategically for support under your belly and behind your back
• Practice relaxation techniques like deep breathing or progressive muscle relaxation
• Try sound therapy to help you fall asleep faster and stay asleep longer despite frequent disruptions

When to seek help

If you’re experiencing severe insomnia or sleep disruptions that significantly affect your daily functioning, it’s important to speak with your healthcare provider. With nonoptimal sleep quality trajectories affecting 36% of women during the perinatal period and clinical insomnia trajectories affecting 13%, you’re definitely not alone in needing additional support.

Sometimes sleep issues during pregnancy can be symptoms of conditions that need medical attention, so don’t hesitate to advocate for your rest needs.

The Beginning advantage

At Beginning, we understand the unique sleep challenges women face during pregnancy. Our app features specialized 3D sound journeys designed specifically to help pregnant women relax and achieve better sleep quality. These evidence-based sound therapies can be particularly helpful during the third trimester when sleep quality tends to decline most dramatically.

Our comprehensive approach to pregnancy sleep support includes personalized techniques that adapt to your changing needs throughout each trimester.

Remember that investing in quality sleep isn’t self-indulgence—it’s essential self-care that benefits both you and your developing baby. By prioritizing rest now, you’re giving yourself and your child the best possible start to your journey together.

Download the Beginning app today to discover how our specialized sleep support can transform your pregnancy experience and help you harness the true superpower of restorative rest.