Sleep problems during pregnancy?
Tips for better sleep during pregnancy
Trouble sleeping during pregnancy? You’re not alone. Especially in the second and third trimester, many women lie awake at night. Fortunately, there are ways to improve your sleep without resorting to sleeping pills or other tricks. Why you may be sleeping worse right now, what you can do to fall asleep more easily, and which sleeping position is best during pregnancy-we explain it all in this blog.
Why you sleep poorly during pregnancy
Many women struggle with sleep during pregnancy. For some, this starts halfway through pregnancy, while others experience sleep problems as early as the first trimester. This is often hormone-related, and unfortunately there is usually little you can do about that. Physical discomfort can also disturb your nights, such as pressure on your bladder, leg cramps, or an active baby in your belly. On top of that, your mind may be racing with worries or ideas about the birth, the nursery, or your to-do list. And don’t forget the dreams-during pregnancy they are often more intense, vivid, and sometimes so realistic that they wake you up. All of this happens because your body is preparing for a major change, and you tend to notice that most at night.
7 practical tips to sleep better during pregnancy
Fortunately, there are several ways to get through the nights more comfortably. We previously wrote a blog about sleeping positions during pregnancy. In short: if you are comfortable and sleeping well, that is the best sleeping position for you at that moment. If you are experiencing sleep problems during your pregnancy and could use some tips, here are a few:
- Create a bedtime routine
Go to bed around the same time every evening and build in a moment of calm. A warm shower, reading a few pages, or gentle breathing exercises help your body relax. - Sleep on your side with support
Sleeping on your side with a pillow between your knees and/or under your belly relieves pressure on your lower back and helps you stay comfortable. - Eat lightly in the evening
Heavy meals or sugary snacks before bedtime can disrupt your sleep. Choose a light meal or snack instead, preferably with enough protein, such as a handful of nuts or a boiled egg. - Move during the day
Regular movement helps your body release tension and promotes healthy sleep. Take a relaxing walk after dinner or join a gentle prenatal yoga class. You’ll notice it helps you sleep better. - Sleep, don’t scroll
Checking your email or binge-watching your favorite series in bed may sound tempting, but it undermines your sleep quality. Use your bedroom for sleeping, not for scrolling or channel surfing. - Write it down
Is your head full of plans or worries? Write them down before going to bed. Or keep a notepad next to your bed and jot things down if they wake you up. - Get up if you can’t sleep
If you’re still awake after 20 minutes, get up for a bit, drink some water, read something calming (preferably not on a screen), and then return to bed. Lying awake and worrying often has the opposite effect.
Natural remedies for sleep problems
Sometimes you want a little extra support for your sleep. But be careful: not all natural sleep aids are safe during pregnancy. Avoid melatonin supplements unless your doctor or midwife explicitly approves them. Generally safe and often effective are:
- Chamomile or lemon balm tea
- Warm milk with honey
- Magnesium (always discuss this first with your midwife)
- Breathing exercises or mindfulness via an app before bedtime
If you want to use a natural remedy to sleep better, always consult your midwife first.
Sleeping less? You’re not alone
Even if you’re sleeping less, your body is working hard to help your baby grow, adapt, and prepare for birth. So if you’re sleeping poorly or waking up frequently at night, it’s frustrating-but not necessarily harmful. The key is to be kind to yourself and focus on what does work.
What if you continue to sleep poorly?
Despite all the tips, it’s possible that you continue to struggle with sleep during pregnancy. In that case, try to find practical solutions to make your days feel less heavy. Discuss it at work, for example. Being able to start later and catch some extra sleep in the early morning can already make a big difference. Looking for a practical solution for your sleep problems? Ask us-we’re happy to think along with you.
Frequently asked questions about insomnia during pregnancy
What is the best sleeping position during pregnancy?
The best sleeping position is the one in which you are comfortable and sleep well. As long as you don’t experience discomfort, any position is fine.
Why do you sleep poorly during pregnancy?
There are often multiple causes: hormones, physical discomfort such as bladder pressure or heartburn, and worrying. Sleep quality tends to decrease especially in the third trimester.
What can you do to sleep better during pregnancy?
Create a consistent bedtime routine, stay active during the day, and limit screen use in the evening. Breathing exercises, relaxation, and a comfortable sleeping position can make a big difference.
Are there natural sleep aids you can use during pregnancy?
Chamomile tea, warm milk with honey, or magnesium (after consultation) are usually safe. Avoid melatonin and supplements without consulting your midwife.
How much sleep does a pregnant woman need?
On average between 7 and 9 hours per night, but sleep quality matters most. Rest moments during the day are also valuable-listen to your body.
Less sleep during pregnancy? Ask the midwives in Amsterdam South!
Are you pregnant and finding that your nights are becoming increasingly restless? You are always welcome to contact us to explore solutions for your sleep problems. We’ll discuss what you’re currently doing and what you can do to sleep better-or at least get more rest. Call or email us and we’ll quickly schedule an appointment at our practice in Amsterdam South.