Pregnancy Sleep Guide: Sleeping Well by Trimester
Quick Answer: Pregnancy and Sleep
Sleep challenges change each trimester: first trimester brings fatigue and frequent urination, second trimester is often the easiest, and third trimester brings discomfort, heartburn, and difficulty finding a comfortable position. Left-side sleeping is recommended after 20 weeks to optimize blood flow. Body pillows, mattress adjustments, and sleep hygiene help significantly. Most sleep medications are not safe during pregnancy, so environmental and behavioural strategies are essential.
7 min read
First Trimester (Weeks 1-12)
The first trimester is exhausting. Rising progesterone levels cause intense fatigue and drowsiness. You may need 1-2 extra hours of sleep. Frequent urination begins as blood volume increases and the uterus presses on the bladder. Nausea (morning sickness) can strike at any time, including bedtime.
Tips: Nap when possible. Keep crackers by the bed for nausea. Reduce fluid intake 2 hours before bed to minimize nighttime bathroom trips. Sleep in whatever position is comfortable; belly sleeping is still safe.
Second Trimester (Weeks 13-27)
Many women call this the "sweet spot" for sleep. Nausea often subsides, energy partially returns, and the belly is not yet large enough to cause major discomfort. However, some challenges emerge: leg cramps, vivid dreams, and nasal congestion (pregnancy rhinitis).
Vivid Dreams During Pregnancy
Pregnancy hormones, combined with more frequent awakenings (which means you remember dreams more often), c
ause notably vivid and sometimes bizarre dreams. Research in the journal Sleep Medicine found that pregnant women recalled dreams more often and reported more nightmares than non-pregnant women. This is normal and not a sign of anything wrong.
Third Trimester (Weeks 28-40)
This is when sleep becomes truly challenging. The Society of Obstetricians and Gynaecologists of Canada acknowledges that up to 97% of women experience sleep disruption in the third trimester. Common issues:
- Physical discomfort: Back pain, hip pain, and difficulty finding a comfortable position
- Heartburn: The growing uterus pushes stomach acid upward
- Frequent urination: Intensifies as the baby presses on the bladder
- Restless legs: Affects up to 26% of pregnant women, often peaking in the third trimester
- Shortness of breath: The diaphragm is compressed
Third Trimester Sleep Strategies
(1) Use a pregnancy body pillow between knees and under belly. (2) Elevate the head of the bed slightly for heartburn. (3) Sleep on your left side when possible. (4) Eat small, frequent meals to reduce heartburn. (5) Gentle stretching or a warm bath before bed for muscle cramps. (6) Keep the bedroom cool, as pregnant women run warmer.
Safe Sleep Positions
The Society of Obstetricians and Gynaecologists of Canada recommends left-side sleeping after 20 weeks of pregnancy. This position optimizes blood flow through the inferior vena cava, improving circulation to the baby, uterus, and kidneys. Back sleeping in late pregnancy can compress this vein, potentially reducing blood flow.
That said, do not panic if you wake up on your back. Your body will typically wake you or make you uncomfortable before any harm occurs. The advice is to start on your left side and return to it when you notice you have shifted.
Mattress Needs During Pregnancy
Pregnancy changes your ideal mattress firmness. As weight increases and shifts forward, you need more support in the hip area and more pressure relief at the shoulders. Many pregnant women find their previously comfortable mattress too firm or too soft. A medium-firm mattress with good pressure relief (memory foam or hybrid) tends to work best. A quality mattress topper is a cost-effective option if buying a new mattress is not in the budget.
Mattress Testing While Pregnant
At Mattress Miracle, we welcome pregnant customers to test mattresses in their current sleep position. Lying on your left side on differen
t mattresses is the best way to find one that supports your changing body. Many Brantford families come in during the second trimester to prepare the bedroom before the third trimester crunch. We are happy to help with no-pressure advice since 1987.
Medical disclaimer: Pregnancy sleep problems can sometimes indicate conditions like preeclampsia or gestational diabetes. Always discuss persistent sleep issues with your obstetrician or midwife. This article is informational and not a substitute for prenatal care.
Frequently Asked Questions
Is it safe to sleep on my back while pregnant?
After 20 weeks, left-side sleeping is recommended. Back sleeping in late pregnancy may compress the inferior vena cava. However, briefly waking on your back is not an emergency. Simply roll to your side when you notice.
Can I take melatonin during pregnancy?
There is insufficient safety data on melatonin supplements during pregnancy. Most healthcare providers advise against it. Focus on non-pharmacological sleep strategies: consistent schedule, comfortable environment, relaxation techniques.
Why are my dreams so weird during pregnancy?
Hormonal changes and more frequent awakenings (which increase dream recall) cause vivid, often bizarre dreams. Anxiety about the pregnancy and parenthood also influences dream content. This is completely normal.
Should I buy a new mattress for pregnancy?
Not necessarily. A mattress topper can adjust firmness for pregnancy. If your mattress is already old or uncomfortable, pregnancy is a good reason to upgrade since good sleep is especially important for maternal health.
How can I stop leg cramps at night during pregnancy?
Stay hydrated, stretch calf muscles before bed, ensure adequate magnesium intake (discuss with your doctor), and keep sheets loose around your feet. When a cramp strikes, flex your foot (toes toward shin) to release it.
Visit Mattress Miracle
Find us at 441 1/2 West Street, Brantford, Ontario. Rated 4.9 stars on Google. Family-owned since 1987.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1987. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001