How to Improve the Quality of Sleep During Pregnancy

Sleeping during pregnancy can be a nightmare. Here are some tips to improve the quality of your sleep so you can get the rest you need.
How to Improve the Quality of Sleep During Pregnancy

Last update: 17 July, 2022

There are several strategies to improve the quality of sleep during pregnancy. Although each woman experiences this stage in different ways, in general, it’s difficult to rest for the recommended amount of time. Hormonal and physical changes often bring discomfort when sleeping. Not to mention the worries that the pregnant woman may have.

Fortunately, there are changes in the routine that can help overcome these inconveniences. From making the bedroom more comfortable to practicing relaxation techniques, there are several measures that can be taken to improve the quality of sleep during pregnancy. Take note of the following tips!

Recommendations for improving sleep quality during pregnancy

At various times during pregnancy, it can be difficult to get a good night’s sleep. The symptoms experienced by the body in the first weeks – such as nausea, increased urination, muscle cramps, among others – often interfere with sleep. In fact, they often lead to problems such as insomnia.

In addition to the above, the increase in progesterone causes drowsiness, which makes the pregnant woman increase her daytime naps and this reduces the quality of her nighttime sleep. This worsens after mid-pregnancy, as the growing belly makes it more uncomfortable to rest. What to do about it? Let’s see.

1. Ensure a comfortable bedroom

The comfort of the bedroom is a determining factor in improving the quality of sleep during pregnancy. In this regard, it’s advisable to have a mattress that doesn’t sink, but isn’t too hard (medium-hard). In this way, the spine will remain well-aligned and the risk of lower back pain will be reduced.

Of course, other environmental aspects must also be taken into account, such as cleanliness, tidiness, and optimum temperature. The latter should be between 60 and 67 degrees Fahrenheit. Keeping sources of noise, light, and distractions away are also helpful measures.

A pregnant woman sleeping with a pregnancy pillow.
The characteristics of the mattress are fundamental to avoiding back pain and contractures. Pillows for pregnancy and breastfeeding allow you to adopt more comfortable positions for a good night’s rest.

2. Buying a pillow for pregnant women

It’s worth emphasizing the importance of this type of pillows they’re of great help when it comes to improving the quality of sleep at this stage. Due to their design, they provide better support and reduce discomfort caused by body aches. In addition, they’re relaxing, prevent heartburn, and promote good blood circulation.

The most interesting thing is that there are several designs to suit every need. No one design is better than another, but it depends on the preferences of the pregnant woman. They can even be used during breastfeeding.

3. Limiting fluid intake before bedtime

During pregnancy, it’s essential to ensure optimal hydration. However, it’s not a good idea to drink a lot of fluids in the hours before bedtime. The reason? Sleep can be interrupted by the constant urge to urinate. This is aggravated by consuming stimulating beverages such as soft drinks, some varieties of tea, and coffee.

4. Eat a light dinner

Eating light meals during the hours before sleep can be helpful in getting a better night’s rest. It’s best to have dinner about 3 hours before going to bed. This reduces the risk of acid reflux which is another disruptor of rest. In case of experiencing nausea or hunger during rest, you can eat crackers before bedtime.

5. Practice relaxation techniques

Practicing relaxation techniques such as yoga, meditation, or Pilates for pregnant women improves sleep quality.

Specifically, these disciplines help manage the stress and anxiety that tends to increase at this stage.

In this regard, a study shared in 2017 shows that mindfulness exercises are beneficial to mitigate stress, depression, and anxiety perceived in the perinatal period. Their implementation also helps to prepare to face the moment of childbirth.

Pregnant women practicing yoga.
Relaxation techniques help optimize a sense of well-being. And in turn, they have a positive impact on nighttime rest.

It’s possible to improve the quality of sleep during pregnancy

Inevitably, the changes that occur during pregnancy affect the rest period. Physical, psychological, and emotional symptoms tend to make it difficult to sleep at the usual time. They even cause interruptions throughout the night.

However, the adoption of some preventive measures can help to mitigate it. Therefore, it’s advisable to ensure a comfortable environment, an adequate diet, and habits to promote relaxation. If sleeping difficulties persist, your physician can guide you toward other therapeutic options.

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If you're pregnant, you've probably noticed changes in your sleep habits. Here you can find out why and how to improve your sleep during pregnancy.



  • Dhillon A, Sparkes E, Duarte RV. Mindfulness-Based Interventions During Pregnancy: a Systematic Review and Meta analysis. Mindfulness (N Y). 2017;8(6):1421-1437. doi:10.1007/s12671-017-0726-x