Managing sleep during menopause

Why sleep matters during pregnancy

Pregnancy is a time of tremendous change—physically, emotionally, and hormonally—and for many women, sleep becomes a nightly struggle. Up to 78% of pregnant women experience poor sleep due to symptoms like back pain, frequent bathroom trips, restless legs, and heartburn.

Poor sleep during pregnancy can lead to:

• Higher stress and anxiety
• Increased risk of gestational diabetes
• Elevated blood pressure and preeclampsia
• Longer labor and higher rates of C-section

Prioritizing good sleep habits early on can support a healthier pregnancy and smoother postpartum recovery.

Top pregnancy sleep hacks

1. Find a comfortable sleeping position

Experts recommend side sleeping with bent knees to promote circulation and reduce pressure on organs. Sleeping on your left side is especially beneficial, as it maximizes blood flow to your baby, heart, and kidneys.

To enhance comfort, use pregnancy pillows:

• Under your belly for extra support
• Between your knees to align your hips
• Behind your back to prevent rolling onto your back

If you wake up on your back, don’t stress! A small pillow behind you can help keep you tilted slightly to reduce pressure on blood flow.

2. Eat and drink Smarter for better sleep

Pregnancy hormones slow digestion, leading to heartburn, bloating, and discomfort—especially at night.

• Avoid spicy, acidic, greasy, and carbonated foods before bed.
• Limit caffeine (coffee, tea, soda, chocolate) in the afternoon.
• Eat small, frequent meals throughout the day to prevent acid reflux.
• Drink plenty of water, but reduce fluids two hours before bed to minimize bathroom trips.

3. Set up a sleep-friendly environment

A calm and comfortable sleep space can make all the difference:

• Keep your bedroom cool (60-67°F / 15.6-19.4°C).
• Use blackout curtains to block disruptive light.
• Try a white noise machine to drown out background sounds.
• Avoid screens one to two hours before bed—blue light suppresses melatonin production, making it harder to fall asleep.

4. Keep a consistent sleep routine

A regular sleep schedule can work wonders for your rest:

• Go to bed and wake up at the same time daily, even on weekends.
• Develop a calming bedtime routine, such as gentle stretching, deep breathing, or reading.
• Reserve your bed for sleep and intimacy only—avoid scrolling or working in bed.
• If you can’t sleep within 30 minutes, get up and do something relaxing until you feel drowsy.

5. Prevent Leg Cramps and Restless Legs Syndrome (RLS)

More than 50% of pregnant women experience leg cramps or RLS, often at night. To reduce discomfort:

• Stretch your legs before bed.
• Engage in light daily exercise, like walking or prenatal yoga.
• Consume enough calcium-rich foods (dairy, leafy greens, fortified foods).
• If a cramp strikes, flex your foot upward instead of pointing your toes.

6. Manage stress and anxiety before bed

Pregnancy can bring racing thoughts, vivid dreams, and anxiety, making it hard to unwind.

• Try mindfulness, prenatal yoga, or deep breathing exercises.
• Journal before bed to clear your mind.
• Talk to a therapist, doula, or support group for emotional support.

7. Recognize signs of sleep disorders

Pregnancy increases the risk of sleep disorders like obstructive sleep apnea (OSA). Watch for:

• Loud snoring
• Waking up gasping for air
• Excessive daytime sleepiness
• Morning headaches

If you experience these symptoms, consult your doctor about a sleep study. Treating sleep apnea improves both maternal and fetal health.

8. Be cautious with sleep aids

Many over-the-counter and herbal sleep aids are not safe during pregnancy. Even common antihistamines like diphenhydramine (Benadryl) should only be used under medical supervision.

Melatonin is not well-studied in pregnancy, so consult your doctor before using it.

9. Consider Cognitive Behavioral Therapy for Insomnia (CBT-I)

If sleep struggles persist, Cognitive Behavioral Therapy for Insomnia (CBT-I) is one of the most effective, drug-free treatments available. It helps by:

• Identifying and changing negative sleep thoughts and behaviors
• Teaching relaxation techniques to ease stress-related insomnia
• Providing structured sleep schedules to retrain your body’s natural rhythm

CBT-I is safe during pregnancy and has been shown to improve sleep quality long-term without medication.

Final thoughts: Prioritize your rest

Pregnancy sleep challenges are real—but manageable. By making small, intentional changes, you can significantly improve your sleep quality and overall well-being.

Key Takeaways:

• Invest in a pregnancy pillow for better support.
• Keep your room cool and dark.
• Avoid heavy meals and caffeine before bed.
• Stretch and exercise lightly to prevent cramps.
• Create a relaxing bedtime routine.

Prioritizing your sleep isn’t just good for you—it’s essential for your growing baby’s health. Be gentle with yourself, experiment with different strategies, and embrace the journey of pregnancy with better rest.

Sources

• Carnelio, S., Morton, A., & McIntyre, H.D. (2017). Sleep disordered breathing in pregnancy: The maternal and fetal implications. Journal of Obstetrics and Gynaecology, 37(2), 170-178. https://doi.org/10.1080/01443615.2016.1229273
• Centre for Perinatal Excellence (COPE). (2023). Sleep in pregnancy. COPE. Retrieved 19 March 2024 from https://www.cope.org.au/expecting-a-baby/staying-well/sleep-in-pregnancy
• Du, M., Liu, J., Han, N., Zhao, Z., Yang, J., Xu, X., Luo, S., & Wang, H. (2021). Maternal sleep quality during early pregnancy, risk factors and its impact on pregnancy outcomes: A prospective cohort study. Sleep Medicine, 79, 11-18. https://doi.org/10.1016/j.sleep.2020.12.040
• Yang, Z., Zhu, Z., Wang, C., Zhang, F., & Zeng, H. (2022). Association between adverse perinatal outcomes and sleep disturbances during pregnancy: A systematic review and meta-analysis. The Journal of Maternal-Fetal and Neonatal Medicine, 35(1), 166-174. https://doi.org/10.1080/14767058.2020.1711727