Pregnancy is a time of great change and excitement, but it can also bring challenges — one of the most common being getting a good night’s sleep. Fatigue, hormonal changes, and physical discomfort can make restful sleep difficult to achieve.



In this article, we share valuable tips to help expectant mums sleep better during pregnancy. After all, a peaceful night’s sleep is essential for both mother and baby!



1. Establish a bedtime routine



Having a consistent sleep schedule helps your body prepare for rest. Try going to bed and waking up at the same time every day, including weekends. Regularity helps regulate your internal clock and improves sleep quality.



2. Create a sleep-friendly environment



Ensure your bedroom is dark, quiet, and at a comfortable temperature. Use blackout curtains, earplugs, or a fan to keep the room cool. Small adjustments can make a big difference in your rest.



3. Practise relaxation techniques



Before bed, try relaxation exercises such as meditation, deep breathing, or gentle stretching. These techniques calm the mind and body, promoting restful sleep.



4. Watch your diet



Avoid heavy meals before bedtime and opt for light, healthy foods. Try not to eat too close to bedtime to prevent indigestion. Drink plenty of water during the day but reduce intake in the evening to avoid frequent trips to the bathroom. Avoid caffeine and stimulating drinks after late afternoon.



5. Find the ideal sleeping position



From the second trimester onwards, avoid sleeping on your back or stomach. The best position is lying on your side, preferably the left, as it improves circulation and blood flow to the baby.



6. Exercise during the day



Regular physical activity can improve sleep quality. Consult your doctor for safe exercises — walking, prenatal yoga, and swimming are great options.



7. Use support pillows



Use pillows to support your bump, back, and legs. Special maternity pillows, such as U-shaped ones, can make sleeping much more comfortable.



8. Relax before bedtime



Stress and anxiety are common causes of insomnia during pregnancy. Create a relaxing routine — take a warm bath, read, or listen to calming music before bed.



9. Talk to your doctor



If sleep problems persist, speak to your healthcare provider. They can offer personalised advice and safe solutions to help you rest better.



10. Enjoy every moment



Pregnancy is a special and unique time — embrace each moment, including rest. Take this time to connect with your baby and prepare for their arrival.



Don’t let sleep issues take away from this beautiful stage of life. With the right habits and products, you can enjoy a calmer, more restful pregnancy. Remember — every pregnancy is unique. Listen to your body and do what feels best for you.



References

Sleeping Position During Pregnancy. CH | Tâmega e Sousa.

SapoLifestyle – Opinion Article “Sleeping for Two: Sleep During Pregnancy” – Dr. Mafalda Leitão, PIN – Partners in Neuroscience.