How to Improve Your Sleep During Pregnancy

Pregnancy is an exciting, yet confusing time for any future parent — but its effects on your sleep can feel overwhelming at times. Here’s what you need to know about sleep during pregnancy and how you can improve it.

Is It Normal to Sleep a Lot During Pregnancy?

It’s normal to need more sleep than usual while you’re pregnant, especially during the first and third trimesters. Not only is your body working hard to grow a baby, but your sleep quality may be suffering from the many symptoms of pregnancy.

If your lifestyle can permit it, don’t hesitate to take a nap when you need one.

What Makes It Difficult to Sleep During Pregnancy?

Here are some of the issues you may run into as your pregnancy progresses.

Heartburn

Heartburn is a frequent occurrence during pregnancy, and it can happen at any time of the day… and night. Some people may only experience heartburn during the day, but if you struggle with this symptom during the night, it may be difficult to fall or stay asleep.

Frequent Urination

As the pregnancy advances, the growing fetus will press into the bladder and cause you to run to the bathroom more often. This need can disrupt your sleep pattern.

Pelvic Pain or Hip Pain

Carrying a baby puts a lot of pressure on your body. As your joints relax to prepare your body for birth, you may experience pain in your pelvic bones and hips. This can make it difficult to find a comfortable position to sleep in.

Sleep Apnea

If you’re feeling more tired than you — or your doctor — think you should be, you may have obstructive sleep apnea. This disorder happens because of the changes in your body and can often go undiagnosed, yet it can lower the quality of your sleep significantly.

4 Pregnancy Sleeping Tips to Help You Sleep Better

Here’s how you can sleep better while you’re going through pregnancy.

1. Sleep on Your Side

As you start to reach the 3rd trimester, it can get more difficult to get comfortable. Try sleeping on your side with the help of a body pillow. The pillow can ease the tension on your hips and pelvis to reduce your discomfort.

2. Use Electrolytes to Stay Hydrated Throughout the Day

A recent study shows that drinking electrolytes is better than drinking plain water when you’re trying to avoid cramps. So if you’re struggling to sleep through the night because of cramps, try switching up what you’re drinking.

Just be mindful of your drinking schedule — drink evenly throughout the day instead of catching up in the evening to avoid worsening the need to urinate during the night.

3. Implement a Regular Sleep Schedule

Even if you don’t feel sleepy at the same time each evening, make a conscious effort to set your bedtime at a regular time each day. Not only will this help you fall asleep faster, but research shows it can help you prevent risks like:

• High blood pressure
• Diabetes
• Cardiovascular disease

Set an alarm for the same time every evening so you don’t forget.

4. Start a Relaxing Bedtime Routine

There are several factors you can’t fully control while you’re pregnant, like heartburn or hip pain. But you can control your bedtime routine.

Setting some time aside before you go to sleep can help you relax your body and your mind. Consider trying a guided meditation — or, if that’s not your cup of tea, listen to some sleep music or a bedtime story.

Try the BetterSleep app for free to experience a vast library of meditations, sounds, stories, and other tools to help you sleep better during your pregnancy and beyond.