How to Achieve Proper Rest During Pregnancy

Achieving proper rest during pregnancy can be difficult for many women. The symptoms of pregnancy, added to problems with good posture, interfere with sleep.
How to Achieve Proper Rest During Pregnancy
Marcela Alejandra Caffulli

Reviewed and approved by the pediatrician Marcela Alejandra Caffulli.

Last update: 27 December, 2022

To get quality rest during pregnancy, you need to adapt your bed and your room. Due to the changes that your body undergoes on a physical, mental, and hormonal level, sleeping well can be quite difficult. So, how can you deal with this?

During the gestation period, sleep disorders may occur, not only due to interruptions in rest, but also because the increase in progesterone leads to continuous states of drowsiness throughout the day. Fortunately, there are some simple measures that can help counteract this. In the following article, we’ll tell you about them in detail.

How to get proper rest during pregnancy?

From the earliest stages of pregnancy, getting a good night’s sleep can be an odyssey. Hormonal changes cause a feeling of sleep during the day, while episodes of insomnia or difficulties in having continuous sleep may occur at night.

In addition to this, when halfway through the pregnancy, the growth of the belly causes posture problems and back pain, which makes it uncomfortable when resting. In response to this, it’s wise to make some adjustments regarding your bed and your bedroom. What should you consider? Keep reading to find out.

A pregnancy woman with insomnia.
Insomnia and difficulties staying asleep at night are common during pregnancy. But all this can be improved.


The use of pillows can help achieve the correct sleeping position during pregnancy. Right now, “postural” pillow designs can be purchased whose function is precisely to correct posture. They’re the most recommended for pregnancy, as they reduce the muscular discomfort that usually occurs at this stage.

Now, if purchasing this exclusive product isn’t an option, it’s also possible to increase comfort by using multiple pillows. In particular, it’s good to use one for the head and one for the body. The latter should be a little larger, at least 35 inches. The materials can be varied; Viscoelastic, latex, or fiber.

Their proper use also contributes to the couple’s relationship, the reduction of pressure, and better blood circulation. With all this, the quality of sleep improves, as does the feeling of energy the next day.

Your mattress

Another essential element to rest well during pregnancy is the mattress. After all, it’s the element on which the whole body will rest. In this case, make sure it’s firm and straight, but not too soft or too hard. It should also not take the form of a hammock when lying down, as this can damage the spine.

The firmness of the mattress is largely determined by the firmness of its core and padding layers. In the case of pregnancy, it’s best to choose those with medium-soft characteristics. These can be made of a combination of traditional materials with viscoelastic or latex.


Of course, considering posture is also crucial to achieving proper rest during pregnancy. Doctors often recommend sleeping on your side, with your knees bent, as this is more comfortable. It’s even believed that this helps to optimize the pumping of blood to the heart, as it reduces the pressure caused by the fetus on the large vein.

Initially, the sleeping side should be the left, as this improves blood flow. However, it’s okay to switch to the right side for a while. What isn’t recommended is sleeping on your back or stomach, as it can harm the spine or the cervical area.


A determining factor for rest during pregnancy is the temperature of the room. You must keep in mind that, during the sleep period, the temperature drops. Therefore, if it’s very cold or very hot, the body will try to reach an optimal temperature before sleeping. The ideal temperature for sleeping is estimated to be 68 degrees Fahrenheit.

If the temperature is higher, it’s more difficult to get a good rest because deep sleep cycles are reduced. Therefore, you should set your bedroom’s thermostat at 68 degrees. There’s no need to set it any higher or any lower than that.

A woman using a pregnancy pillow to sleep.
The climate of the room must be appropriate so that it doesn’t interfere with sleep or predispose you and your little one to health risks.

Final recommendations for achieving proper rest during pregnancy

Besides looking for comfort in bed in order to rest well during pregnancy, it’s also advisable to put into practice other healthy habits that contribute to restful sleep. For example, eat a light dinner at least 2 hours before going to sleep.

Similarly, limit or avoid the consumption of stimulating drinks, such as coffee or soft drinks. Also, it’s best to avoid drinking water or liquids before you go to bed, as the desire to urinate tends to interrupt rest. Keep that in mind!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.