Sleep Guide for Pregnancy, Babies and Toddlers in Canada

Reading Time: 8 minutes

This article provides general health information. Always follow Health Canada and your healthcare provider's guidance on infant sleep safety. Medical decisions during pregnancy should be made with your doctor or midwife.

Sleep During Pregnancy

Sleep during pregnancy changes dramatically and not in a linear way. First trimester often brings fatigue and the need for more sleep, disrupted by frequent urination, nausea and progesterone-driven sleepiness. Second trimester is often the best sleep period. Third trimester brings the most sleep challenges: physical discomfort, frequent urination, leg cramps, heartburn, back pain and difficulty finding a comfortable position.

Sleeping Position in Pregnancy

The recommendation to sleep on the left side during pregnancy is based on anatomy. The inferior vena cava, the large vein that carries deoxygenated blood from the lower body back to the heart, runs along the right side of the spine. After about 20 weeks, the growing uterus can compress this vessel when a pregnant person lies on their back, reducing blood return to the heart and blood flow to the placenta. Left-side sleeping reduces this compression.

A 2019 study in The Lancet found that going to sleep on the back in the third trimester was associated with a 2.6-fold increased risk of stillbirth compared to left-side sleeping. While the absolute risk remains low, this is the basis for the left-side-sleeping recommendation. The recommendation is for going to sleep position, not every moment of sleep: shifting during the night is normal and unavoidable.

A firm-to-medium mattress with appropriate contouring helps maintain side-sleeping position and reduces hip and shoulder pressure during pregnancy. A mattress that is too soft creates a hip dip that strains the lower back. Many pregnant people find a body pillow that supports the belly and keeps the top knee elevated reduces morning hip and back pain.

Mattress Considerations During Pregnancy

There is no specific "pregnancy mattress," but mattress quality matters more during this period when body weight distribution changes significantly and sleep disruption is already high.

A mattress that has developed a sag in the centre, or one that is too soft to maintain pelvic alignment in a side-lying position, will worsen the back and hip discomfort that is common in the second and third trimesters. If your mattress is more than 8-10 years old or shows visible indentation, pregnancy is a reasonable time to reassess.

The Restonic ComfortCare line (Queen $1,619, 1,222 pocketed coils) provides a balanced medium-firm feel that maintains side-sleeping alignment without being so firm that it creates pressure points at the hip and shoulder. For more pressure relief, the Restonic Luxury Silk and Wool mattress (Queen $1,395) with 884 zoned coils and natural temperature-regulating fibre layers is a strong option for pregnancy, particularly for those who sleep warm.

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Infant Sleep Safety: What Health Canada Recommends

Sudden Infant Death Syndrome (SIDS) and sleep-related infant deaths are among the most studied and sobering topics in paediatric medicine. Health Canada's safe sleep guidelines are based on this research and are very specific. These are not suggestions to weigh against personal preference, they are evidence-based safety recommendations.

Health Canada Safe Sleep Guidelines for Infants:

• Always place babies on their back to sleep (every sleep, every nap, every caregiver)
• Use a firm, flat sleep surface , not a car seat, swing, couch or adult mattress for prolonged sleep
• Use a safety-approved crib, cradle, bassinet or play yard with a firm, properly fitting mattress
• No loose bedding, pillows, bumper pads, stuffed animals or positioners in the sleep space
• Room-sharing without bed-sharing is recommended for at least the first 6 months
• Keep the room at a comfortable temperature (not overheated) and use a sleep sack instead of loose blankets

"Firm" in the context of infant mattresses means the mattress should not conform noticeably when you press on it. An adult pressing a flat hand onto a safe infant mattress should feel firm resistance without significant indentation. This is opposite to what adults typically find comfortable.

Choosing a Crib Mattress

When selecting a crib mattress, the primary criteria are safety, not comfort features:

• Firm: Should not indent significantly when pressed
• Flat: No wedges, inclines or sleep positioners
• Proper fit: No more than 2 finger-widths of gap between the mattress and the crib rails on any side
• Waterproof cover: Essential for hygiene and durability; the cover should fit snugly without bunching
• Certifications: Look for CertiPUR-US for foam cores, OEKO-TEX for fabric components

Dual-sided crib mattresses (firm infant side / softer toddler side) are a practical option. As the child transitions from infant to toddler, the mattress can be flipped to the softer side. Ensure the infant side meets firm criteria before purchasing.

At Mattress Miracle, we don't currently carry crib mattresses as our core product line, but we're happy to advise on safety criteria and can often refer you to appropriate local or online options. We do carry toddler-appropriate and children's twin mattresses as part of our Restonic and Sleep In lines.

Toddler Sleep: Transitioning from Crib to Bed

The transition from crib to bed typically happens between 18 months and 3 years, usually prompted by the child being able to climb out of the crib or the birth of a sibling. There's no single right age; readiness varies by child.

A toddler transitioning to a bed needs:

• A lower bed height to allow independent climbing in and out (floor mattress or low-profile platform bed)
• A medium-firm mattress appropriate for their size (a full adult mattress is fine; a firmer feel is generally appropriate at this age)
• Safety rails if the bed is elevated and the child is young
• Consistent bedtime routines, which matter as much as the mattress for toddler sleep quality

A twin mattress is typically the first bed size. The Restonic ComfortCare Twin is a well-priced entry point with appropriate firmness for children and teens. Sleep In also makes Canadian twin mattresses that are durable, flippable and well-suited for children's rooms.

Managing Sleep Disruption for Partners

Pregnancy and infant care affect both parents' sleep. Partners of pregnant individuals often experience secondary sleep disruption from the frequency of position changes, bathroom trips, and general restlessness. After birth, night feeding and waking affect both parents regardless of who does the feeding.

A mattress with good motion isolation reduces partner transfer , the sensation of the other person moving. Pocketed-coil hybrids and memory foam both isolate motion better than traditional innerspring mattresses. If partner sleep disruption is a significant concern, a mattress with good motion isolation at the top of your shortlist is worth considering alongside all other factors.

Shop: Bunk Beds at Mattress Miracle

Related Reading

• Best Mattress for Kids and Teens in Canada
• Best Bedroom Temperature for Sleep and How to Stay Cool at Night
• How to Choose a Pillow: Complete Guide for Every Sleep Position
• Mattress Protectors and Toppers: Complete Canadian Guide
• Mattress Sizes Explained: From Twin XL to Alaskan King

Sources

• Health Canada. (2023). Safe sleep for your baby. canada.ca
• Canadian Paediatric Society. (2024). Recommendations for safe sleep environments for infants. cps.ca
• Stacey, T., et al. (2019). Association between maternal sleep practices and late stillbirth: Findings from a stillbirth case-control study. The Lancet, 393(10188), 2271-2279.
• Public Health Agency of Canada. (2022). Sudden Infant Death Syndrome (SIDS) and safe infant sleep. phac-aspc.gc.ca
• Okun, M.L. (2015). Sleep and postpartum depression. Current Psychiatry Reports, 17(2), 2.