Introduction
Getting a good night’s sleep during pregnancy can feel like a bit of a dream in itself. Whether it’s needing the loo in the middle of the night, struggling to find a comfortable position, or lying awake with a racing mind, many parents-to-be find their usual sleep routine turned on its head.
The good news? You’re far from alone — and while disrupted sleep is incredibly common during pregnancy, there are simple, practical ways to help your body and mind wind down, no matter which trimester you're in.
In this guide, we’ll walk through why sleep can become challenging, and offer safe, trimester-specific tips to help you rest more easily.
Why Sleep Can Be Tricky in Pregnancy
Pregnancy brings a whole range of physical and emotional changes — and many of them can make a solid night’s sleep more elusive than usual. While every pregnancy is unique, there are some common reasons why you might find yourself tossing and turning more than usual.
Hormonal shifts can play a big part, especially in early pregnancy. Rising progesterone levels may leave you feeling unusually sleepy during the day, but strangely alert at bedtime. As pregnancy progresses, frequent trips to the toilet, aches and pains, and even heartburn can all chip away at your sleep quality.
Anxiety or a busy mind is another factor — whether it’s excitement, planning, or general worries about birth and parenthood, it’s completely natural to feel a bit unsettled mentally as well as physically.
In the third trimester especially, finding a comfortable position can be a real challenge. The NHS recommends sleeping on your side from 28 weeks onwards to support your baby’s health, and we’ll explain more about that guidance later in this guide. You can read more on the NHS website: NHS: Tiredness and sleep problems in pregnancy.
The good news? Most of these changes are temporary — and by understanding what’s happening, you can take small, gentle steps to support better rest throughout your pregnancy journey.
Sleep Tips for the First Trimester
The first trimester can be surprisingly tiring. Your body is working hard behind the scenes, and hormonal changes — especially rising levels of progesterone — can make you feel sleepy during the day and out of sync at night. While you might be nodding off on the sofa at 6pm, you could also find it hard to stay asleep through the night.
Here are some gentle, practical tips to help support better sleep in those early weeks:
- Nap mindfully: Short daytime naps can be a lifesaver, but try to keep them under 30 minutes and avoid sleeping too late in the afternoon so they don’t interfere with night-time rest.
- Create a calming evening routine: A consistent wind-down routine can help signal to your body that it’s time to rest. Think warm (not hot) baths, reading, gentle stretching, or listening to calming music.
- Ease nausea before bed: If morning sickness is creeping into the evenings, try having a small, bland snack before bed — something like plain crackers or toast — to help settle your stomach.
- Stay hydrated — but time it right: Drinking water throughout the day is important, but reducing your intake right before bed can help limit those 3am bathroom visits.
- Get fresh air and gentle movement: A short walk or light pregnancy-safe exercise can help improve both your physical wellbeing and sleep quality.
- Try different sleep positions: While you don’t need to worry too much about sleeping positions just yet, some find side-sleeping with a cushion between the knees more comfortable even early on.
Above all, be kind to yourself — it’s okay to rest more than usual, and there’s no “perfect” sleep routine in early pregnancy. Focus on creating a calm, restful environment and listening to your body’s signals.
Sleep Tips for the Second Trimester
Many parents-to-be find the second trimester a little easier when it comes to sleep. Morning sickness often eases, energy levels can improve, and you may begin to settle into the rhythm of pregnancy. That said, new changes in your body — such as a growing bump or occasional leg cramps — can still interrupt your rest.
Here are some helpful ways to support more consistent, comfortable sleep during the middle stretch of pregnancy:
- Keep to a regular sleep schedule: Going to bed and waking up at the same time each day can help regulate your body’s internal clock, making it easier to fall asleep naturally.
- Support your bump and back: Now is a great time to start using maternity pillows or strategically placed cushions to ease pressure on your hips and lower back. A pillow between your knees can also improve alignment and reduce discomfort.
- Stretch before bed: Gentle stretches or pregnancy yoga can help prevent leg cramps and promote relaxation. Always follow guidance for safe movements during pregnancy.
- Stay cool and comfortable: Hormonal changes can make you feel warmer at night. Choose breathable fabrics for sleepwear and bedding, and consider a fan or open window to help regulate temperature.
- Watch what (and when) you eat: Try to avoid heavy or spicy meals close to bedtime, as they can trigger heartburn or indigestion. A light, balanced evening meal may help you feel more settled.
- Limit screens before bed: The blue light from phones, tablets, and TVs can interfere with your body’s natural production of melatonin. Try switching off screens an hour before sleep and opt for a book or calming music instead.
Even if sleep feels a little easier in the second trimester, it’s still normal to wake during the night. The key is to build habits now that will help you stay as comfortable and rested as possible in the months ahead.
Sleep Tips for the Third Trimester
As your due date approaches, getting comfortable at night can become increasingly challenging. A growing bump, more frequent toilet trips, backache, and other late-pregnancy symptoms can all affect your ability to drift off and stay asleep.
Here are some practical, pregnancy-safe tips to help you find more rest in the third trimester:
- Adopt the best sleeping position: From 28 weeks onwards, the NHS recommends sleeping on your side — ideally your left side — to support blood flow to your baby.
- Use pillows to support your body: Many find that a U-shaped or wedge-style pregnancy pillow offers excellent support around the bump, under the knees, or between the legs to ease hip and back discomfort.
- Manage heartburn: If you’re dealing with heartburn, try propping yourself up slightly with pillows and avoiding acidic or spicy foods before bed. Eating your evening meal a little earlier can also help.
- Ease restless legs and cramps: Gentle stretching, staying well-hydrated during the day, and using a warm compress can all help reduce night-time restlessness.
- Limit caffeine and stay active: Staying active during the day (with pregnancy-safe exercise) can help your body feel more ready for rest at night — just avoid intense activity close to bedtime.
- Prepare your sleep space: Keep your bedroom cool, dark, and quiet. Soft lighting, blackout curtains, and comfortable, breathable bedding can all contribute to a calmer sleep environment.
It’s normal to feel more restless as your due date nears — especially with the excitement and anticipation of what’s to come. Try to rest when you can, and remember that even short stretches of good-quality sleep can make a big difference to how you feel.
Safe Sleep Positions in Pregnancy
As your bump grows, finding a comfortable sleeping position can take some trial and error — but it’s also important to know which positions are safest as your pregnancy progresses.
From 28 weeks onwards, the NHS advises sleeping on your side — ideally your left side — to support healthy blood flow to your baby. This position helps keep pressure off major blood vessels. If you wake up on your back, don’t worry — simply shift back onto your side when you can. It’s the position you fall asleep in that matters most.
Here’s how to make side-sleeping more comfortable:
- Use pillows for support: Tuck a pillow between your knees to ease pressure on your hips and lower back. You can also place one behind your back to stop you rolling onto your back during the night.
- Try a pregnancy pillow: U-shaped or full-body pregnancy pillows are designed to support your bump, back, and legs all at once — helping you stay comfy in a side-sleeping position.
- Switch sides if needed: While the left side is often recommended, alternating sides is fine — the key is avoiding long stretches of flat-on-your-back sleeping in late pregnancy.
Wind-Down Tips for Bedtime
Establishing a calming evening routine can make a real difference to how easily you fall asleep — especially when your body and mind are going through so many changes. A consistent wind-down signals to your body that it’s time to rest, helping you transition from busy daytime mode to a more relaxed state.
Here are some gentle ways to help create a restful bedtime routine:
- Stick to a routine: Try heading to bed at the same time each night and following the same pre-sleep rituals — your body loves consistency, and it can help regulate your natural sleep-wake cycle.
- Take a warm bath or shower: A warm (not hot) soak before bed can soothe tired muscles and help you unwind. Add calming scents like lavender, but check that any oils used are pregnancy-safe.
- Unplug early: Reduce screen time at least an hour before bed. The blue light from phones and tablets can interfere with melatonin, the hormone that helps you feel sleepy.
- Read or listen to something calming: A gentle audiobook, quiet music or a light book can help shift your mind away from worries or mental to-do lists.
- Try herbal teas (with care): A warm, caffeine-free drink like chamomile tea may help you feel relaxed — just check with your midwife or GP before introducing anything new, even if it’s herbal.
- Choose breathable sleepwear: Soft, stretchy fabrics made for maternity wear can help keep you cool and comfortable as your body temperature changes.
- Darken your sleep space: Consider blackout curtains, eye masks, or dim lighting to create a peaceful environment that signals it’s time for sleep.
Even if your bedtime routine doesn’t always lead to perfect sleep, the act of slowing down and caring for yourself can still have powerful benefits — helping you feel more grounded, calm, and ready for rest.
When to Ask for Help
Struggling with sleep now and then is completely normal during pregnancy — but if sleepless nights are becoming overwhelming or are affecting your daily life, it’s always okay to reach out for support. You don’t need to wait until things feel unmanageable before asking for help.
Your midwife or GP can offer guidance tailored to your needs, especially if you’re experiencing:
- Severe or persistent insomnia
- Heightened anxiety or low mood that makes it hard to rest
- Frequent or intense leg cramps or restless legs
- Ongoing discomfort or pain that interferes with sleep
They may be able to recommend lifestyle changes, support services, or even safe treatments where appropriate. Importantly, your concerns will always be taken seriously — poor sleep can have a knock-on effect on your emotional and physical wellbeing, and you deserve support throughout your pregnancy journey.
Final Thoughts
Getting enough sleep during pregnancy isn’t always easy — and some nights will be better than others. But with small, thoughtful changes to your routine and sleep space, you can create the right conditions for better rest throughout each trimester.
Whether it’s adjusting your sleep position, adding a few supportive pillows, or simply taking time to unwind properly before bed, these gentle steps can go a long way in helping your body feel more comfortable and your mind more at ease.
Above all, remember that there’s no such thing as perfect sleep in pregnancy. Be kind to yourself, rest when you can, and know that you’re doing a great job. If you ever feel overwhelmed, don’t hesitate to reach out to your midwife, GP, or a trusted support network — you're not alone, and help is always available.
