Coping with pregnancy sleep struggles

Getting enough sleep in pregnancy can feel like an impossible task. Whether it's your growing bump making it hard to get comfortable, hormones keeping you wide awake or midnight trips to the bathroom, sleep in pregnancy brings unique challenges.

Research shows up to 78% of pregnant women experience sleep disturbances. The root causes vary by trimester – from early pregnancy fatigue and nausea to later-stage physical discomfort and restless legs syndrome.

The good news? Understanding these changes helps you tackle them effectively.

Why can’t I sleep properly?

Several physiological changes contribute to sleep difficulties during pregnancy.

Hormonal fluctuations: Progesterone, while essential for maintaining pregnancy, can have a sedative effect. Oestrogen, on the other hand, may promote lighter sleep. These hormonal changes can also contribute to more intense and memorable dreams, which may wake you up.

Growing belly: Finding a comfortable sleep position becomes challenging as the pregnancy progresses and your tummy gets larger.

Breathing changes: Increased blood volume and progesterone's effect on the respiratory system can lead to shortness of breath and nasal congestion.

Heartburn: As the uterus expands, it pushes stomach acid upwards, causing nighttime heartburn.

Frequent need to wee: The growing uterus puts pressure on the bladder, leading to nighttime bathroom trips.

Restless legs syndrome: An irresistible urge to move the legs, often accompanied by uncomfortable sensations.

How much sleep do pregnant women need?

You should aim for 8-10 hours a sleep, however, if you find you’re getting less than that, don’t worry too much. Instead, try and relax and at least put your feet up during the day. Naps can also be beneficial – one study found it actually reduced the risk of low birth weight, while they can also give you a much needed energy boost.

Which side should you sleep on when pregnant?

Sleep positioning matters, it seems. Doctors recommend sleeping on your left-side while pregnant to improve blood flow to your baby. A pregnancy pillow between your knees and supporting your bump can work wonders for comfort.

As for whether sleeping on your back is dangerous, the NHS says that after 28 weeks, falling asleep on your back can double the risk of stillbirth. This may be to do with the flow of blood and oxygen to the baby.

Woke up on your back? Don't worry - just roll onto your side and drift back to sleep. It's a completely normal part of pregnancy, and your body knows what it needs.

When should you seek medical advice?

While some sleep changes are normal, certain red flags warrant medical attention. If you experience severe insomnia, excessive daytime sleepiness, or breathing pauses during sleep, consult your healthcare provider. Sleep apnoea in pregnancy, if untreated, can affect both maternal and foetal health.

How to get better sleep while pregnant

Simple adjustments often help: stick to a consistent bedtime, avoid screens before sleep, and try relaxation techniques like prenatal yoga or meditation. Light one of our relaxing pregnancy candles, infused with calming lavender and ylang ylang essential oils, to create a tranquil atmosphere in your bedroom. The gentle flicker of candlelight and the soothing aroma will help ease your mind and prepare your body for a restful night's sleep.

A cool, dark sleep environment will also help – try one of our sleep masks if light is causing you to wake up. Our masks are specially designed with soft, breathable fabric and a comfortable fit that won't disturb your sleep, even if you're a side sleeper. Say goodbye to unwanted light and hello to deeper, more rejuvenating sleep.

While regular physical activity can improve your sleep quality, avoid exercising too close to bedtime. It’s also a good idea to limit caffeine and sugary foods in the evening. Think of adenosine as your brain's sleep signal - caffeine blocks it, while sugar's ups and downs disrupt your body's natural sleep rhythm. Both can affect sleep for hours after consumption.

Remember, quality sleep in pregnancy isn't just about your comfort – it's essential for your baby's development. Taking steps to improve your rest now helps prepare you for the demands of motherhood ahead.