Changes to sleep during pregnancy

Two mothers sit in bed speaking and cradling their baby.

Although it is recommended that pregnant women get 7-9 hours sleep per night, it’s common for women to experience disrupted sleep patterns at various stages throughout their pregnancy. Studies show that pregnant women experience less sleep, increased wakefulness, and excessive daytime sleepiness, with around 80% of women reporting poor sleep throughout pregnancy.

Although sleep disturbance during pregnancy is common, it can be frustrating and exhausting for expectant parents.

Managing Fatigue in Pregnancy

Tiredness often starts in the first trimester, even before other physical symptoms occur, so pregnant women may need to take daytime naps to manage fatigue. Nausea and vomiting can also contribute to sleep disturbance, so these women may need to adjust their routines to accommodate the impacts of disturbed sleep.

During the second and third trimesters, energy levels often increase, however other factors can start to impact sleep, such frequent toileting, physical discomfort, fetal movement, sleep apnoea and anxiety. Additionally, some women may experience restless leg syndrome or nighttime reflux during the third trimester of pregnancy.

Tips to improve sleep quality during pregnancy

Relaxation methods and good sleep habits may help women improve their sleep quality during pregnancy. These include:

Limit caffeine intake, especially after midday
Try to go to bed at the same time and get up at the same time each day
Attempt gentle exercise during the day
If napping, do so in the morning, so it doesn’t interfere with nighttime sleep
Avoid digital screens at least an hour prior to bedtime
Listen to music or meditate in bed to help settle to sleep
Turn the phone off during the night
Keep a notebook next to the bed to write down thoughts during the night
Enjoy a cool bath or shower to lower body temperature just before bedtime
Eat earlier in the evening
Drink plenty of water in the day, but reduce fluid intake before bed
Address clinical issues such as restless leg syndrome or night-time reflux
Talk to a trusted health professional about what to do for sleep disturbance

Sleep guidelines during late pregnancy

Follow the national guidelines about safe sleeping during late pregnancy, to reduce some of the risks associated with stillbirth. Women are advised to fall asleep on their side not on their back from 28 weeks of pregnancy onwards. If women wake up on their back, they can simply roll back on to their side.

For further information on safe sleeping in pregnancy, please click here.

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