Not getting enough sleep in pregnancy can be very upsetting. Worrying about it can make things worse.
As your bump gets bigger, you may find:
- it hard to get a good night's sleep
- lying down is uncomfortable
- you need to pee a lot
- heartburn disturbs your sleep
Feeling tired will not harm you or your baby. But it can make life feel more difficult, especially before you tell people about your pregnancy.
How to get more sleep during pregnancy
You could try:
- doing 'beditation' - a mixture of meditation and gentle stretches designed to help you drift off
- sleeping on your side - bump-friendly sleeping positions
'Beditation': bedtime meditation video - nhs.uk
Tiredness and fatigue in pregnancy
Sleep problems - tips and self-help
Bump-friendly sleep positions
Sleeping on your side during your third semester helps to keep your baby safe and prevent stillbirth.
Do not worry if you wake up on your back. But it's important to fall asleep on your side.
Try supporting your bump with pillows and putting a pillow between your knees.
Why you should sleep on your side during pregnancy
Strange dreams during pregnancy
You may have strange dreams or nightmares about babies and childbirth. This can be upsetting. But is is normal.
Talking about them with your partner or midwife can help. Remember, just because you dream something, it does not mean it's going to happen.
Relaxation and breathing techniques can be help to reduce any anxiety you feel.
Insomnia remedies in pregnancy
If you cannot sleep, do not worry. It will not harm your baby.
If you can, nap during the day. Try to sleep early during the week.
Avoid tea, coffee or cola drinks in the evening. Caffeine or energy drinks can make it harder to go to sleep.
Try not to eat your dinner late in the evening, especially if you suffer with heartburn.
Relax before bedtime
Try to relax before bedtime so you're not wide awake. Ask your midwife for advice.
Relaxation techniques may help. Your antenatal classes may teach you some techniques. There are also pregnancy relaxation CDs or DVDs you can buy. Your midwife may be able to recommend online videos.
Be active and avoid screens
Stop using screens 1 hour before bed. The blue light from screens can disrupt your sleep.
If lack of sleep is bothering you, talk to your partner, a friend, doctor or midwife.
Being active can also help to improve your sleep. Go for a walk or a swim, even if you feel tired during the day.
Try joining an antenatal yoga or Pilates class. Tell the instructor that you are pregnant.
Activities to avoid and recommended exercises
Sleep problems - tips and self-help
Know signs of depression
Insomnia and difficulty sleeping can be a sign of depression if you also have other symptoms, such as low mood.
Some medicines can cause sleep problems. For example, steroid tablets or injections. These problems are usually temporary.
Non-urgent advice: Talk to your GP, midwife or obstetrician if:
- you have high levels of anxiety
- your mood is low
- you feel hopeless
- you have lost interest in the things you used to enjoy
Mental health problems are common in pregnancy. There are treatments that can help. You may need extra support if these feelings continue.
Specialist perinatal mental health services
Sleeping tablets and pregnancy
Most sleeping tablets are not safe to take when you are pregnant. Many herbal remedies may not be safe to take either.
If you are pregnant, always talk to your GP, midwife or pharmacist before taking any:
- medicine
- over-the-counter treatment
- herbal remedies
