Sleep during pregnancy: why it's hard, and how to sleep better
Insomnia, frequent wake-ups, uncomfortable positions: sleep changes a lot during pregnancy. Here's why, and some concrete ideas.
Up to 3 in 4 pregnant people report sleep trouble, especially in the first and third trimesters. The causes are many: needing to urinate often, reflux, leg cramps, mild breathlessness, baby's movements, and anxiety as birth approaches.
From the second trimester on, sleeping on the left side is often recommended, since this position tends to improve blood flow to the placenta and reduces pressure on certain major blood vessels, compared with lying on your back.
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A pregnancy pillow, placed between the knees and under the belly, can meaningfully ease discomfort and make it easier to shift positions at night. Limiting fluids in the evening (without cutting your overall daily hydration) also helps space out bathroom wake-ups.
If insomnia becomes severe, comes with loud snoring and breathing pauses (possible signs of gestational sleep apnea), or is clearly hurting your daytime functioning, it's worth bringing up with your healthcare provider — safe solutions exist, even during pregnancy.
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This information is general and does not replace advice from your healthcare professional (doctor, midwife, nurse, pharmacist). Every situation is unique: always check with them before making a decision. In an emergency, call 911 or your local emergency services.
