When Pregnancy and Sleep Struggles Collide: Tips for Expectant Moms to Sleep Better
Discover helpful insights and proven strategies for expectant mothers facing sleep challenges. Learn practical relaxation techniques, ways to manage anxiety, and simple adjustments for a better night’s rest during pregnancy. Sleep impacts both mom and baby’s health, so finding restful solutions matters. Here’s how to navigate sleep struggles with expert advice!

Let’s face it: pregnancy can be tough on sleep. And recent studies show that sleep quality during pregnancy isn’t just about a good night’s rest – it can influence a baby’s learning and social development. Knowing this, though, might feel overwhelming if you’re a pregnant mom struggling to get those precious hours of sleep. “Constantly hearing about sleep’s impact on health can add unnecessary stress,” says Dr. Natalie Solomon, a psychologist specializing in behavioral sleep medicine at Stanford Medicine (and, as it happens, also eight months pregnant herself).
Expectant moms often face unique sleep challenges – from frequent bathroom breaks to physical discomfort – that make a full night’s sleep elusive. Adding worry about sleep’s impact on the baby can only make things harder. “The more you try to ‘make yourself sleep,’ the tougher it can be,” says Solomon. “It’s a bit like struggling in quicksand – the harder you push, the more stuck you feel.”
Finding Calm When Sleep Won't Come
If stress about sleep keeps you up, there are proven strategies that can help. Dr. Solomon recommends starting with progressive muscle relaxation. In this technique, you tense each muscle group – starting at your feet and moving upward – for a few seconds while inhaling, then relax while exhaling. Research has shown that this method significantly eases anxiety and insomnia in pregnant women. Other options include guided imagery, where you visualize a peaceful place, or square breathing: inhaling for four counts, holding for four, exhaling for four, and holding again for four.
Another trick is to set aside a designated “worry time” earlier in the day. This can help reduce nighttime worrying, allowing for more restful sleep. If things are tough, remember that reaching out for help is okay. “For sleep-related concerns that are causing significant distress, consider consulting with a sleep center or a specialist in maternal-fetal medicine,” advises Dr. Peng Zhu, a professor of maternal and child health at Anhui Medical University in China and co-author of a recent study on maternal sleep and fetal development. A doctor can connect you with perinatal therapists or mental health experts who specialize in cognitive behavioral therapy for insomnia (CBT-I), which has proven highly effective for pregnant women facing sleep challenges.
In certain cases, a physician may suggest an over-the-counter sleep aid like Benadryl, if its benefits outweigh any risks. Always consult with your doctor first to make the best choice for your health and your baby’s.
When Sleep Trouble Stems from Physical Discomfort
Pregnant women often find themselves short on sleep for two reasons: either they lack enough “sleep opportunity” – simply not having the time for a full night’s rest – or they just can’t get comfortable. “If time is the issue, consider enlisting family or friends to help with childcare or chores, allowing you more rest,” Solomon advises. If you’re hesitant, remember: caring for yourself is essential for nurturing your baby. Expectant moms have always relied on their communities for support – it’s perfectly okay to ask for help.
You could also consider hiring a doula, a professional trained to provide care during pregnancy and childbirth. Doulas can assist with everything from household tasks to providing emotional support. Organizations like DONA International can help you find a certified doula.
If comfort is the issue, the American Pregnancy Association suggests sleeping on your side, particularly the left, which helps improve blood flow to the placenta. Experiment with pillows – one between the knees and another under your belly can reduce back pain, while extra pillows to elevate your head may ease heartburn. A pregnancy pillow can also provide extra support, or you might try a blow-up pillow with a cutout if sleeping on your belly is more comfortable.
Extra Tips for Better Sleep During Pregnancy
Contrary to typical advice, daytime naps can be beneficial for pregnant women, as long as they’re kept short (20-30 minutes) and taken before 6 p.m. Another technique is delaying bedtime slightly. “It sounds counterintuitive, but spending less time in bed can increase your ‘sleep appetite,’” says Solomon. “This way, you’ll feel more tired by the time you finally go to bed.”
Limiting liquid intake before bed can help reduce trips to the bathroom, though stay hydrated as needed.
Above all, remind yourself that sleep issues during pregnancy are very common. “Realize there are aspects of sleep within our control and some beyond it,” says Solomon. “Efforts to force sleep often backfire during pregnancy. Instead, protect your rest time, and know that some sleep disruption is normal.”
References
Solomon, N., PsyD. (2024). Behavioral sleep medicine specialist, Stanford University School of Medicine. Expertise in sleep and reproductive health.
Zhu, P., PhD. (2024). Professor of maternal, child, and adolescent health, Anhui Medical University, China. Co-author of a study on maternal sleep and infant development.
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