Sleep – that one word which scares a lot of new moms who are either pregnant or have given birth to a baby. A lot of expecting mothers ask “how to sleep when pregnant” but the answer is not rocket science, fortunately!

When it comes to the period during pregnancy, women generally feel tired and might want more quality sleep than ever. However, you can also notice other symptoms like drowsiness, indigestion, frequent midnight toilet trips, nausea, heartburn and anxiety and sometimes, restless leg syndrome and all you crave for is to sleep like a baby uninterrupted.

If you think you are the only expecting mother having disturbed sleep, you are not alone as 78% of women have faced this according to the National Sleep Foundation.

Okay, let’s dive into the sleep secrets that will ease your pregnancy period and will no more be a nightmare to you!

Sleeping Position During Pregnancy First Trimester

So, you are new to this pregnancy world and you get drowsy all the time. That’s due to the progesterone hormone that produces soporific (induces sleep) and thermogenic (induces heat) effects.

If you are already less immune, you can also face fatigue. As the bump develops, you may have to take the following tips into consideration on your first-trimester pregnancy.

  • Sleep on one side for your baby to nourish better
  • Don’t wear a tight bra. Opt for a maternity sleep bra instead.
  • Drink more during daytime and cut beverages like coffee, tea and cola, and other fluids before bedtime. This can reduce urination intervals.
  • Don’t sleep immediately after you consume dinner as this can lead to heartburn. Allow time for the acids to eject from your body.

Well, nausea is something that every expecting mom can never escape from. During the initial 12 weeks of this period, nausea occurs due to low blood sugar levels. Ginger tea can be a better option.

We would suggest just ONE sleeping position during the first trimester of pregnancy:

Sleeping on the side:

This means you should sleep on your left as this can improve uterus health and allow the fetus to gain nutrients via the placenta. Of course, you can sleep on your right but for a few minutes as that’s not beneficial to you by any means.


Well, that’s all for your first-trimester and you are now entering the second.

Sleeping Position During Pregnancy Second Trimester

There are 2 points about sleep during pregnancy second trimester:

  • You feel relaxed as hormonal balance is achieved.
  • There can be rare troubles like cramps, snoring and weird dreams that can affect your sleep. But, that’s super easy to overcome with some minor lifestyle changes.

At this stage, you can feel the movement of the baby in your tummy and that can be a sweet side effect leading to a sleepless night.

Coming back to the sleeping position, we say a strict NO to SLEEPING ON THE BACK. Continue to sleep on your left and this can make you comfortable and lengthen your deep sleep.


At this stage, you should NEVER SLEEP ON YOUR TUMMY. This is dangerous to both – the mom and the baby.

Sleeping Position During Pregnancy Third Trimester

With the bump growing bigger in size, this is when you need to be extra careful as even a slight movement can impact your baby.

Sleeping on the left is the universal option during the third trimester. If you are probably sleeping on your stomach or back, you should now change your habit and practice regularly. This can reduce the frequent turns that happen during sleep.

That’s all for the third trimester as you now become a PRO and you know how to attract sleep quick and sleep longer with your baby in your tummy.

Tips on how to sleep when pregnant

Having said all this, you may ask us if there are better ways to have a peaceful and long-lasting sleep. We don’t disappoint our readers and here we present you the proven and useful sleeping tips to try during pregnancy.

Build a sleep routine

Have a warm water bath before you sleep. This can get you cleaner and soothes your muscles. You can also have a warm cup of milk to have a similar effect.
Empty your bladder before you hit the bed.
Wear comfortable and loose clothes that are skin and sleep-friendly.
Use pregnancy pillows to cuddle and have a comforting sleep.
Perform mild exercises during the day. This will enhance the sleep cycle and ensure better blood circulation.
Cultivate the habit of using bed only to sleep and not to work. This practice can schedule you better.
Use progressive muscle relaxation techniques such as simple jaw and shoulder movements that will ease the body and offer a comforting sleep.
Say NO to spicy foods and heavy meals in the night.
Ensure that your bed and the surrounding is clean. This is important to inhale pure air and enhance blood circulation.
Avoid gadgets before you sleep.

What if I don’t feel sleepy yet?

After reading the tips, you may have to practice the same. If you still don’t feel sleepy, don’t prefer turning and tossing on the bed.

Divert yourself to another calm activity like listening to a melody or reading a magazine as they can activate sleep muscles and put the body to rest.

Don’t fall for sleeping pills as they can be risky. Adopt herbal remedies, aromatherapy and gentle massage that can make you fall sleepy.

Of course, you can talk with your midwife if the problem persists as it could be one of the sleep disorders during pregnancy that needs attention.

An extra shut-eye needs a disciplined routine and don’t you think our tips have remained quite easier to follow?

Disclaimer: While we have ensured accuracy to this article, we still would recommend visiting your doctor if you find any visible changes that affect your sleep.


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