How can I sleep better during pregnancy?

Bottom lineSleep better in pregnancy by sleeping on your side (ideally the left) with supportive pillows and avoiding lying flat on your back later on, while managing heartburn by eating earlier, tapering evening fluids to reduce bathroom trips, and keeping a calm, consistent bedtime routine; tell your clinician about loud snoring, breathing pauses, or wearing insomnia.

Sleep often gets harder in pregnancy thanks to a growing bump, heartburn, needing to pee, and restless legs. Comfort adjustments and good habits help you rest more.

Sleep position

• Sleep on your side, ideally the left, especially in later pregnancy - it improves blood flow to the baby
• Use pillows between your knees, under your bump, and behind your back for support
• Avoid lying flat on your back for long periods in the third trimester

Manage common disruptors

• Heartburn: eat earlier, avoid spicy or fatty foods late, and prop your upper body up
• Bathroom trips: drink plenty during the day but taper fluids in the evening
• Restless legs or cramps: gentle stretching before bed; mention persistent symptoms to your clinician

Build good sleep habits

• Keep a consistent bedtime and a calm wind-down routine
• Keep the room cool, dark, and quiet
• Nap earlier in the day if nights are broken

When to seek advice

Tell your clinician about loud snoring, pauses in breathing, severe restlessness, or insomnia that's wearing you down - some causes are treatable.

Femora helps you track sleep and symptoms across pregnancy so you can see what's disrupting your rest.