The 2019 Definitive Guide To Pregnancy and Sleeping [Infographic]

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It goes without saying that sleeping soundly while your growing belly gets in the way is quite challenging throughout the entire time you are pregnant. This is especially true if you were a stomach sleeper. Obviously, resting on your belly is no longer an option, and you’d have to adjust.

But what’s the safest position to sleep in while you are pregnant? There are challenges which you need to overcome and things to consider if you are to go through this period in a hassle-free manner. A lot of people can ignore the importance of sleep during pregnancy, but that's not us. So, with this said, let’s have a look at the issues and how to get them handled.

sleep during pregnancy infographic

Reasons for The Lack Of Sleep

1st Trimester

Drowsy All The Time: Additionally, you’d also experience sudden cravings for food you were not keen on before. You might also stop liking some of your favorites as well.

Frequent Urge to urinate: Needless to say, this would seriously disrupt your sleeping patterns as you’d wake up in the middle of the night with the urge to visit the toilet.

Nausea: Unfortunately, it also tends to happen throughout the entire day, and nausea could easily last until the evening. This would disrupt your digestive habits, and it’s going to have an unpleasant effect on your sleeping pattern as well.

Heartburn Issues: Going to bed with a tummy in distress is without a doubt one of the things which would disrupt your dreamtime, especially when it happens continuously.

Stress and Anxiety: This is a period where sleep would allure you often. In fact, it’s likely to be the most challenging thing to deal with.

2nd Trimester

Leg Cramps: With this said, sudden sharp pain in your legs are likely to wake you up in the middle of the night. They would commonly last for a few minutes or even less, but they are quite painful. Waking up is almost inevitable, and you would usually have hard times falling back to sleep.

Weird Dreams: Keep in mind that this is a period throughout which your body goes through a hormonal craziness and having completely weird dreams shouldn’t come as a surprise. They make it rather challenging to rest well during the night, though.

Snoring and Congestion: The most unpleasant part about it is that you are likely to wake up multiple times during the night only to find out that your mouth is completely dehydrated. This is a particularly unpleasant sensation.

3rd Trimester

Restless Legs: Even though you might not experience it, if it happens, it’s quite challenging to deal with. You’re likely to feel a sense of inner tingling which is absolutely horrible to go through. If it happens when you are about to go to bed, it could easily ruin the entire thing.

Back Pain: Obviously, this is where you’d have to place quite a lot of emphasis on your sleeping position. Make sure that your mattress provides you with the necessary support.

More Trips to the bathroom: Just as in the 1st trimester, expect to wake up a few times during the night to go to the bathroom.

Sleeping Tips

Sleep on your left side: During this intense period, sleeping on your left side is the safest thing to do for your baby. It would also provide you with more comfort as your belly grows bigger and bigger.


  • Drink plenty of fluids
  • Raise your chest by putting a pillow to prevent shortness of breath
  • Put a pillow between your knees for back support


  • No long cleaning sessions
  • Don’t stay at home the entire day: take a walk to improve blood circulation
pregnant woman sleeping on the left side

Types of Pregnancy Pillows

Wedge: This is essentially a wedge, and it slides under your tummy or your back to enhance the support that you would need during the night. You can use it under a regular pillow as well.

C-Shape: It obviously looks like the shape of the letter C. It’s great as it accommodates side sleeping which is by far the best position for you throughout your pregnancy.

U-Shape: The U-shape looks like the letter U, and it’s great as it provides additional support to both your back and your belly as it grows. You can start using it in the middle of the 2nd trimester.


All in all, there are quite a few things that you might want to take into account when it comes to sleeping well during pregnancy. Keep in mind that all of these are important for the proper development of your body throughout these challenging 9 months as well as for the healthy growth of the baby. It is important not to overlook the importance of sleeping position as it could cause a lot of headaches.

Sources and References:

  1. Assessing sleep during pregnancy: a study across two time points examining the Pittsburgh Sleep Quality Index and associations with depressive symptoms –
  2. Pregnancy week by week – Sleep –

More Reading:

Author: Sleep Advisor

Our team covers as many areas of expertise as we do time zones, but none of us started here as a so-called expert on sleep. What we do share is a willingness to ask questions (lots of them), seek experts, and dig deep into conventional wisdom to see if maybe there might be a better path towards healthy living. We apply what we learn not only to our company culture, but also how we deliver information to our over 12.7M readers.

Sleep research is changing all the time, and we are 100% dedicated to keeping up with breakthroughs and innovations. You live better if you sleep better. Whatever has brought you here, we wish you luck on your journey towards better rest.

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