How to Sleep Comfortably During Pregnancy

pregnant woman on bed

When you’re expecting a baby, getting a good night’s sleep is more important than ever. But when you’re going through the growing pains of growing a baby, sleeping comfortably is understandably difficult and trying to find a sleep position while pregnant is tough.

It is possible to get a good night’s sleep though, no matter where you are in your pregnancy. Here’s what you need to know to sleep comfortably while pregnant, so you can sleep like a baby.

Side Sleeping

side sleeping

We all have a position we like to sleep, whether side, back or stomach. But what sleep position should you be in while pregnant? Many experts say pregnant moms can sleep in any position that’s comfortable for them and not worry too much about being in a specific position all night. Some sleep positions while pregnant may have more benefits than others though.

Sleeping on your side is best, as this position allows for maximum blood flow and nutrients to the placenta and less swelling in your feet, ankles and hands. It’s recommended to avoid lying flat on your back all night long as this position puts the entire weight of the growing baby on your back, intestines and vena cava, the main vein that carries blood back to the heart from your lower body. This position can cause backaches, make digestion less efficient, interfere with circulation and possibly cause hypotension. No need to worry though if you wake up and find that you've rolled onto your back overnight.

And past the first trimester, it’s usually impossible to sleep on your stomach for obvious reasons.

Pillows, pillows and more pillows

pregnancy pillows

Pillows can be your best friend when figuring out how to sleep comfortably pregnant. Grab a couple comfy pillows and try crossing one leg over the other and putting a pillow between your legs with another behind your back.

You can also try a special wedge-shaped pillow or a full-body pregnancy pillow. Pregnancy pillows offer support to different pressure points on your body, such as your back, knees, belly or all of these spots. These special pillows can help make you more comfortable while sleeping and prevent aches and pains in the morning.

Find the right mattress or mattress topper

mattress or mattress topper for pregnancy

Getting the right mattress is crucial for good sleep and of course even more so when you’re expecting to relieve pressure from sensitive areas and still provide support. Pregnant women should look for a softer but supportive mattress that offers pressure relief where you need it, such as the Cooling Gel Memory Foam iCoil® Hybrid Mattress with spring support, conforming memory foam and gel to keep you cool, or the Cooling Gel Memory Foam Mattress with soft and supportive cooling gel-infused memory foam.

Mattress toppers also offer comfort and support without having to buy a whole new mattress. Foam toppers are soft and supportive, like the Lumbar Support TorsoTec® Memory Foam Mattress Topper that provides extra support and comfort in your shoulders and hips, perfect for pregnant side sleepers.

Cool down

sleep cool while pregnant

A cooler room is ideal for sleeping, especially when pregnant. To keep your room nice and cool, use a fan or adjust the thermostat between 65 and 70 degrees Fahrenheit.Be sure to choose sleepwear that keeps you cool and comfortable, whatever that may be. Adding a cooling mattress topper, such as the Swirl Gel Cooling Memory Foam Mattress Topper, to your bed can also help keep your body temperature comfortable.

Set the mood

dark environment for sleep

Creating a dark, quiet and relaxing environment and a comfortable temperature helps encourage sleep. Aim to go to bed and get up at the same time each day, remove electronic devices from your bedroom, try relaxation techniques such as breathing practices or meditation and do a relaxing activity you enjoy before bed such as reading, gentle stretching or yoga for pregnancy.