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Our Top Tips On How To Sleep When Pregnant

Our Top Tips On How To Sleep When Pregnant
Heleayner Davies
Writer and expert3 years ago
View Heleayner Davies's profile

Struggling with how to sleep when pregnant, mama? At a time when you really need it, sleeping while pregnant is much easier said then done. From heartburn, achy legs to your baby (babies?) kicking you and the constant urge to pee. Catching those 8 hours of blissful sleep can often seem like a challenge you cannot win.

From sleeping positions, what to avoid before bedtime and how much sleep a pregnant woman really needs. Read on to discover our advice on how to sleep when pregnant so that you're well rested and ready to push, push, push when the time comes!
how to sleep when pregnant

How Much Sleep Does A Pregnant Woman Need?

When you first find out that you're pregnant (congratulations, mama!) one of the very fist symptoms that you may experience is being incredibly tired. You can blame this on your everchanging hormones as the extra progesterone that your body produces when pregnant can cause you to feel exhausted. In your second trimester, how to sleep when pregnant should become a bit easier once your energy levels return. However, in your third trimester you may begin to feel tired again as your baby continues to grow and your body prepares for labour.

'How long should you sleep when pregnant?' we hear you say! Well mama, pregnant women need a few hours of extra sleep each night, so that means your 8 hours should be increased to 10-12 (we know this is easier said than done). However, the National Institutes of Health suggests that you should make sure to nap during the day to make up for any hours lost overnight. So relax, take it easy and nap until your heart is content.


woman sleeping when pregnant

Which Side To Sleep On When Pregnant?

As your body continues to stretch, sleeping can become a little trickier and it can be difficult to get comfortable, causing you to toss and turn throughout the night. As soon as you find out your pregnant, try to get into a routine of sleeping on your side with your knees bent as this is likely to be the most comfortable position to sleep while pregnant. Some health professionals and doctors recommend that you sleep on your left side as this improves blood flow and circulation to your heart and therefore improves the flow of nutrients to your baby.

But, don't panic if you wake up and find that you have been sleeping on your back, mama! Moving positions while sleeping is completely natural and if you shift onto your back, this discomfort will probably wake you anyway.

can i take anything to sleep when pregnant


Can I Take Anything To Sleep While Pregnant?

Remember mama, over-the-counter sleep remedies and herbal aid's are not recommended for use during pregnancy. So, we recommend the following lifestyle changes you can make to help improve your chances of getting a great night's sleep.

1. Cut Out Caffeine

This includes reducing coffee, fizzy drinks and tea from your diet as much as you can. If you drank coffee or tea pre-pregnancy, stick to drinking a cup in the morning or afternoon to avoid any bedtime jitters.

2. Cut Back On Fluids At Night

Although it is very, very important to stay hydrated throughout your pregnancy mama, try to avoid drinking too much before bedtime to avoid those pesky late night trips to the bathroom!

3. Exercise Regularly

We aren't recommending that you hit the gym, but at least 30 minutes of gentle exercise per day such as a brisk walk can help improve mood and boost circulation which can help you fall asleep faster. If you're not an early bird, try some light exercises in the evening such as yoga as this can help to calm and soothe your mind, body and soul before bedtime.

4. Avoid Heavy Meals And Spicy Foods

Suffer with heartburn, mama? This could be down to eating too much spicy foods and heavy meals. If you eat to heavy a meal before bedtime, this makes your body work harder to digest your food and can cause you to wake up in the middle of the night with an aching tummy and heartburn. If you're hungry before bedtime (after all, you are eating for two, or three, maybe even four?!) try eating something light such as crackers, cheese, cereal or a banana.

5. Relax

You've got this, mama! It is completely normal to feel anxious about preparing for your little one's arrival. Try to get into the habit of an evening bedtime pamper ritual to help calm your mind and free you from the stresses of your day.

First, use our Megamama Shower Milk packed full of omegas to gently cleanse and intensely hydrate your skin from top-to-toe; revealing beautifully soft and radiant skin.

Secondly, slather and smooth your bump with our iconic and best-selling Tummy Rub Butter Lavender & Mint that is clinically proven* to increase skin elasticity and moisture, helping to protect your skin against stretch marks. As you apply this ultra-comforting cream, let the 100% natural soothing blend of Lavender and Mint help calm, comfort and uplift your senses.

*Independent clinical trial

Lastly, before jumping into bed spritz your pillow with mio's pregnancy safe, best-selling Liquid Yoga Space Spray infused with a blend of blissful essential oils including calming Cannabis Seed Oil, Manganese Mineral Extract, Monk's Pepper Berry and Peppermint to help you drift away to a state of total relaxation and peace.

Looking for some last minute Christmas gift inspiration? Read our guide on the best Christmas gifts for pregnant women to make mama glow here.


Heleayner Davies
Writer and expert
View Heleayner Davies's profile
Heleayner is an Online Content Editor with over four years' experience in the beauty industry. She has a Bachelor of Arts degree in Beauty Promotion and has interned at a number of media publications including British Vogue, Elle and Stylist. She has a passion for all things skincare, fragrance and loves being in nature.