Pregnancy Sleep Guide


How to Sleep When You’re Expecting

Pregnancy changes everything. It especially changes your sleeping patterns and how you should sleep. If you’re an expectant mother, you may find that the sleeping habits that have worked for you in the past are no longer applicable. In fact, with fluctuating hormones, a growing belly, and extra trips to the bathroom, you may need a whole new approach to ensure that you’re getting quality sleep on a quality mattress.

The Trimester Challenge

For expectant mothers, each trimester brings unique challenges and requires a particular focus on different sleep positions and techinques.

First Trimester

Are you in your first trimester and feeling sleepy? At this point in your pregnancy, rising levels of progesterone, a sex hormone involved in pregnancy, can lead to craving naps during the day. Surrender to the feeling and sneak in a nap whenever possible. There is no such thing as sleeping too much during pregnancy! This will help balance your energy. Otherwise, small tasks or errands can begin to feel more exhausting than they are.


If you’re a stomach sleeper, the first trimester is when you might experience discomfort in this position thanks to newly tender breasts. This, coupled with other changes in your body, can make previously cozy sleeping positions feel not quite right anymore. Take advantage of this turning point to embrace the so-called “SOS” sleeping position, which stands for sleep on side.

1st Trimester1st Trimester

What Does Your Sleep Position Say About Your Personality?

Second Trimester

The second trimester is known as the honeymoon phase of pregnancy because hormones tend to stabilize at this point. These are the same hormones that cause cravings in your first trimester. You’ll also feel less pressure on your bladder as your womb moves away from your pelvis. This means less frequent trips to the bathroom—a welcome improvement from the first trimester.


Still, you’re not in the clear just yet. Frequent complaints around week 13 to week 27 are leg cramps, heartburn, indigestion, snoring, sleep apnea, and Restless Leg Syndrome. Around this time, you may also start to notice the baby kicking and moving around, especially towards night time when you’re trying to settle into bed. Nevertheless, this is a good opportunity to renew your commitment to maintaining good sleeping habits.

2nd Trimester2nd Trimester

Get Better Sleep

Third Trimester

Just as you’re getting used to a good sleep routine in your second trimester, the honeymoon phase ends and you may find yourself experiencing bad sleep quality. You’re not alone, for most women, the third trimester spells worse sleep than in the previous 26 weeks. This is something to keep an eye on as studies have shown that “poor subjective sleep quality in the third trimester can be a risk for postpartum depression.”


Along with issues of sleep quality, a growing baby applies pressure on your bladder leading to more trips to the bathroom. It will feel like the first trimester when it seemed that you were spending as much time inside the bathroom as outside of it. Along with the baby’s kicking, the following sleep issues might be lingering on. See the cheat sheet below for nipping them in the bud, but always consult with your healthcare provider before introducing new supplements or medications into your routine.

  • Heartburn: Avoid fizzy drinks, alcohol, and caffeine. Chew all your meals thoroughly to aid digestion. Wear loose clothing: you definitely don’t want to pinch any areas around the waist and tummy.
  • Snoring: Sleeping pills, cigarettes, and alcohol are to be avoided during pregnancy. One reason is that they can constrict your airways thereby causing you to snore at night.
  • Leg cramps: Stretch your calf muscles during the day and right before bed. Wiggle your toes and rotate your ankles any chance you get. Hydration is your friend when it comes to cramps so remember to drink water throughout the day.
  • Restless Leg Syndrome: Keep Restless Leg Syndrome at bay by channeling pent-up energy into walks and regular exercise during the day. If you feel tingling in your legs while you’re laying down, try getting up and doing some stretches or restorative yoga poses for about five minutes.

The Best Sleep Position for all 3 Trimesters

Experts agree that sleeping on the left side helps to “improve the flow of blood and nutrients to your baby and uterus and to help your kidneys get rid of waste and fluids.” Use your first few months of pregnancy to transition into sleeping this way. It may not feel right at first, but when sleeping for two, it’s only natural some adjustments have to be made. Make the new position more comfortable by placing a pillow between your legs to relieve any hip pain. This will allow the muscles around your pelvic and hip region to relax into better alignment.

Improve Your Sleep

Pregnancy Sleep Guide
Pregnancy Sleep Guide

10 Pro Tips For Sleeping While You’re Pregnant

Have questions on how to ensure the best sleep while you’re pregnant? We’ve got the answers.
It all starts with creating an atmosphere conducive to sleep. Today’s top sleep experts recommend:

Guide for Sleeping during Pregnancy


Make sure to get 20 minutes of sunshine every day. This will help regulate melatonin, which is the hormone that influences your wake and sleep cycles. It’s easy to get sunshine; even going for a stroll around the block can give you the boost you need. Just don’t forget to wear sunscreen with a recommended 50+ SPF.


Wearing a maternity band during the day helps support the belly and reduces stress on your back. This can mean fewer aches at bedtime. You can also ensure you are sleeping on a high quality mattress to help support your body while
you rest.

Guide for Sleeping during Pregnancy
Guide for Sleeping during Pregnancy


Avoid acid reflux, a common occurence during pregnancy, by having small meals throughout the day. Steer clear of eating anything heavy or spicy, especially at night, as that can impede your sleep. If you have difficulty sleeping due to acid reflux, you can prop yourself up on an extra pillow to elevate your head and chest. A good solution for acid reflux during pregnancy is to use an adjustable bed frame to raise the height of the upper body.


At night, aim to be in bed before 11pm. The more often you can meet this, the better. If you can keep a regular bedtime and wake time each day, your body will have an easier time adjusting its natural circadian cycle to support your growing baby. Instilling a deep sense of schedule for sleep during pregnancy will help avoid burn out as parents later on.
Pregnancy Sleep Guide
Guide to Pregnancy Sleep


Keep your room as dark as possible. Light can interfere with your sleep cycle, so shut off electronics and anything that emits a nightly glow. If you live in an urban area or have a partner that likes to keep the lights on later, you can use blackout curtains or an eye mask for total darkness. There is a right way to sleep during pregnancy and learning to enjoy it can affect the baby’s health.


When contemplating evening activities, the more relaxing the better. Think reading a book or completing a puzzle versus watching a stimulating action movie. The more soothing or relaxing your pre-bedtime activities are, the easier time your mind will have shutting off for sleep.
Guide to Pregnancy Sleep
Pregnancy Sleep Guide


Try winding down with a cup of caffeine-free, herbal tea (not black or green, which both have caffeine) like chamomile, lemon balm, or peppermint. Bonus: pair this with a high-protein snack to keep yourself even-keeled until breakfast the next day.


Magnesium is a mineral that relaxes muscles. As your belly grows, consider taking this supplement to alleviate aches and pains. Check in with your doctor to make sure you’re taking the right dose.

Pregnancy Sleep Guide
Pregnancy Sleep Guide


When sleeping on your side, place a pillow between your legs to relieve pressure from your hips. We love Nectar pillows which you can adjust to the perfect level of comfort.


The most important thing when it comes to your rest is listening to your body. Rest when you are tired, take naps, and go to bed early. If you feel a little short of breath, prop yourself up on pillows to relieve pressure from your lungs. The more you can pamper yourself, the better.

Guide to Pregnancy Sleep


If you’re pregnant and having trouble sleeping, try drinking tart cherry juice. Studies show that this melatonin-rich beverage can extend your sleep by up to an hour and a half! Also try magnesium supplements—the general guideline is 200 to 400 mg per day. This mineral helps you relax and wind down before bed, which is a great precursor to good sleep.

Sleeping on your side, specifically your left side, overnight is the best sleep position during pregnancy. It optimizes blood flow by getting all the weight of the uterus off the right side. Plus, it is simply more comfortable for the expectant mother. If you need an extra nudge to sleep on your side, try a pregnancy pillow. These are body-length pillows that you can adjust to your body to provide support between your knees and under your head.

Feeling tired and sleepy during pregnancy, especially in the first and third trimester, is pretty standard. The reasons is that your hormones are working hard to adapt your body to all of the baby’s needs. Give in to this feeling: when possible sleep earlier, wake up later, and take all the naps you crave.

While pregnant, you’re not just “eating for two,” you’re also “sleeping for two.” For this reason, set your expectations to sleep a little more than you did pre-pregnancy. A good goal is to spend eight hours in bed: this helps increase your chances of getting at least seven hours
of sleep.

Many pregnant women worry that laying on their stomach can hurt their growing babies. The good news is that you can relax: there’s plenty of room inside your belly for the baby. As you approach your second and third trimester, you’ll naturally find that it’s not really comfortable or even possible to lay on your belly for too long.

A good rule of thumb is to keep the spine and hips aligned. So, sit up or lay down, but avoid reclining while pregnant. You can easily encourage good posture by sitting on exercise balls while at your desk or sitting butterfly style on the floor while watching TV.

Until very recently, women were advised to avoid bending over or doing anything too strenuous. The good news is that more recently, these recommendations have been updated to encourage more balance. Now, the rule of thumb is to simply modify your previous routines, like stretching, and to explore what works for you as an individual. There are even yoga and exercise classes designed for expecting mothers.

The answer is yes! In fact, they do quite a lot of sleeping in there. By the third trimester, the baby is sleeping 90 to 95 percent of the time. As your pregnancy progresses, you’ll start to feel a whole lot of movement in there. You may begin to feel the baby roll, kick, punch, and do a whole range of exciting movements.

It’s one of those pregnancy surprises: due to changing hormones, you may find yourself with a watery mouth. It’s temporary, harmless, and there’s not much you can do about it. Just try staying hydrated and swish around mouthwash if any tastes bother you.

The first and foremost cure for feeling tired while pregnant is to sleep more. After you’ve got that covered, you can boost your energy by eating small, wholesome meals and snacks throughout the day. Also try taking breaks to stretch, practice deep breathing, and go on little jaunts around the block to get your blood flowing.

Feeling fatigued goes hand-in-hand with being pregnant. In fact, it’s one of the first signs that you’re expecting. The reason is that your body is working on supporting a baby in your womb. For example, a huge amount of energy goes into big feats like creating placenta, the organ that among many things provides the growing baby with nutrients and oxygen. Remember: what may seem like excessive sleeping during pregnancy is actually quite normal.

Best Sheets to Pair with Your Mattress


Customers seeking wellness and the best sleep of their life will love like the many perks that buying a Nectar mattress gives them. We’ve figured out the perfect combination of cool, breathable comfort and support for your best rest. And beyond that, we’ve made sure to provide the best practices in the industry offering friendly customer service, a Forever warranty and a 365 night home trial period with free shipping and returns.

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