Sleep can become more difficult during pregnancy. Many pregnant women report difficulty finding a comfortable position, frequent nighttime awakenings, or pain that disrupts their sleep.
According to several health organizations such as the French National Authority for Health (HAS), the British NHS, the World Health Organization (WHO), and the Mayo Clinic, sleep disturbances are common during pregnancy, especially from the second trimester onwards.
In this guide, we will look at:
- why sleep is often disrupted during pregnancy
- which positions are most recommended for sleeping
- how to improve sleep quality
- what accessories can help expectant mothers
Why sleep is often disrupted during pregnancy
Several physiological changes can explain sleep disturbances during pregnancy.
Firstly, hormonal changes play an important role. Increased progesterone can cause a feeling of fatigue during the day while disrupting nighttime sleep.
Secondly, the growing belly gradually changes posture and body balance. As pregnancy progresses, certain positions become uncomfortable, which can make it harder to fall asleep.
Lower back and pelvic pain, common during pregnancy, can also cause nighttime awakenings.
According to several medical recommendations, other factors can also disrupt sleep:
- heartburn
- frequent urge to urinate
- leg cramps
- pregnancy-related anxiety
All these elements can make nights more restless.
What is the best sleeping position during pregnancy
The position recommended by most healthcare professionals is to sleep on your side.
According to the NHS, Mayo Clinic, and the American College of Obstetricians and Gynecologists (ACOG), sleeping on your side can promote blood flow to the placenta and reduce pressure on important blood vessels.
This position becomes particularly important from the second trimester.
Sleeping on your left side during pregnancy
Many specialists recommend sleeping on your left side.
This position can help to:
- improve blood flow to the placenta
- promote venous return
- reduce pressure on certain organs
According to several medical sources, this position is often considered the most comfortable for many pregnant women.
However, sleeping on your right side is generally acceptable if this position is more comfortable.
Avoid sleeping on your back during pregnancy
From the end of the second trimester, sleeping on your back can become less comfortable for some women.
According to the NHS and ACOG, this position can put pressure on the inferior vena cava, a major vein that carries blood to the heart.
This can sometimes cause:
- a feeling of discomfort
- dizziness
- difficulty breathing
This is why healthcare professionals generally recommend favoring sleeping on your side.
How to improve sleep quality during pregnancy
Certain habits can help improve sleep during pregnancy.
Maintain a sleep routine
Going to bed and waking up at regular times can help the body better regulate its biological rhythm.
Avoid heavy meals in the evening
Rich or spicy meals can promote heartburn and disrupt falling asleep.
Limit screen time before bed
Screen light can disrupt the production of melatonin, the sleep hormone.
Engage in gentle physical activity
According to the French National Authority for Health and the WHO, adapted physical activity such as walking, swimming, or prenatal yoga can promote better sleep.
Accessories that can help you sleep better during pregnancy
Certain accessories can improve comfort during the night.
The pregnancy pillow
A pregnancy pillow is often used to support different parts of the body during sleep.
It can help to:
- support the belly
- maintain back alignment
- reduce pressure on the pelvis
- improve side sleeping position
Many pregnant women find that a pregnancy pillow allows them to sleep more comfortably.
Good back support
A comfortable mattress and good lumbar support can also help reduce back tension during the night.
When to consult a healthcare professional
In the majority of cases, sleep disturbances during pregnancy are temporary and related to the body's physical changes.
However, it may be helpful to consult a healthcare professional if:
- insomnia becomes very frequent
- pain prevents sleep
- fatigue becomes excessive
- unusual symptoms appear
A doctor or midwife can suggest appropriate solutions.
FAQ – Sleep during pregnancy
Is it normal to sleep poorly during pregnancy?
Yes. According to several health organizations such as the Mayo Clinic and the NHS, sleep disturbances are very common during pregnancy, especially in the second and third trimesters.
Why should you sleep on your side during pregnancy?
Sleeping on your side can improve blood flow to the placenta and reduce pressure on important blood vessels.
Is a pregnancy pillow useful?
Many pregnant women find that a pregnancy pillow helps support the belly and maintain a comfortable position during the night.
Do sleep disturbances disappear after pregnancy?
In most cases, sleep disturbances related to the physical changes of pregnancy disappear after childbirth.
Medical sources
Information based on recommendations from:
- Haute Autorité de Santé (HAS)
- World Health Organization (WHO)
- NHS – National Health Service (United Kingdom)
- Mayo Clinic
- American College of Obstetricians and Gynecologists (ACOG)
Important note
The information presented in this article is for informational purposes only and does not replace the advice of a healthcare professional.
In case of doubt or health problems, it is recommended to consult a doctor or midwife.
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