How to Sleep Better During Pregnancy (Trimester-by-Trimester Guide)

Sleep can feel impossible during pregnancy. Between hormonal changes, nausea, back pain, and bathroom trips, restful nights often become a struggle. This guide helps you understand why sleep is difficult and how to improve it based on each trimester.

First Trimester Sleep Challenges

• Hormonal fatigue
  • Nausea
  • Increased urination

Tips for Better Sleep

• Go to bed earlier to support fatigue or
• Take short, strategic naps (20-30 minutes) during the day to manage exhaustion
• Keep crackers by your bed to ease nausea
• Reduce fluids 2 hours before bedtime

Second Trimester Sleep Challenges

• Back pain
  • Leg cramps
  • Heartburn

Tips

• Use a pregnancy pillow for support
  • Stretch your calves before bed
  • Eat smaller meals to prevent heartburn

Third Trimester Sleep Challenges

• Baby movements
  • Shortness of breath
  • Difficulty finding a comfortable position

Tips

• Sleep on your left side to improve blood flow
  • Place a pillow under your belly
  • Practice slow breathing exercises before bed

General Sleep Tips for All Trimesters

• Keep your bedroom cool
  • Use blackout curtains
  • Avoid screens 1 hour before bed
  • Drink warm caffeine-free tea
  • Try prenatal relaxation exercises