When you're pregnant, it can be hard to get a good night’s sleep. As you get bigger, it gets tougher to find a comfortable sleeping position. You may need to pee in the middle of the night. And heartburn can wake you up.
Some women have leg cramps and backaches, especially as they begin carrying more and more weight. Many pregnant women report that their dreams become more vivid than usual, and some even have nightmares.
Stress can interfere with sleep too. Maybe you're worried about your baby's health, anxious about your abilities as a parent, or feeling nervous about the delivery itself. All these feelings are normal, but they might keep you (and your partner) up at night.
Early in your pregnancy, try to get into the habit of sleeping on your side. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. It also makes your heart's job easier because it keeps the baby's weight from applying pressure to the large vein (called the inferior vena cava) that carries blood back to the heart from your feet and legs.
But don't drive yourself crazy worrying that you might roll over onto your back during the night. Shifting positions is a natural part of sleeping that you can't control.
Try experimenting with pillows to find a comfortable sleeping position. Some women place a pillow under their abdomen or between their legs. Also, using a bunched-up pillow or rolled-up blanket at the small of your back may help to relieve some pressure. In fact, you'll see many "pregnancy pillows" on the market. If you're thinking about buying one, talk with your doctor first about which might work for you.
Over-the-counter sleep aids, including herbal remedies, are not recommended for pregnant women.
Instead, these tips may safely improve your chances of getting a good night's sleep:
Of course, there will be times when you just can't sleep. Instead of tossing and turning, worrying that you're not asleep, and counting the hours until your alarm clock will go off, get up and do something calm: read a book, listen to music, or look at a magazine. Eventually, you'll probably feel tired enough to get back to sleep.
And if possible, take short naps (30–60 minutes) during the day. Naps can help you have energy to get through the day and give your body the rest it needs.
Reviewed by: Larissa Hirsch, MD
Date Reviewed: May 5, 2022