How to Sleep in Early Pregnancy: What To Do & Not To Do

Establishing a good sleep routine early in your pregnancy will be a big help as your body adjusts to the changes that come with growing a tiny human.

The sooner you start practising good sleep habits, the better equipped you'll be to tackle any potential sleep struggles that may arise as your pregnancy progresses.

But between morning sickness, frequent bathroom trips, and all those pregnancy hormones, getting a good night's sleep can be easier said than done.

We've brought together some of our best advice on how to sleep well in your early pregnancy, so you can get the rest you need to support both you and your growing baby.

Why Do Sleep Problems Occur During Early Pregnancy?

Sleep problems during pregnancy, particularly in the first trimester, are primarily due to the body undergoing significant changes as it prepares to support the growing baby.

Hormonal fluctuations are one of the main culprits, with elevated levels of progesterone affecting the sleep-wake cycle.

Besides hormonal changes, the physical and emotional adjustments that come with pregnancy can also disrupt sleep.

For example, the heightened need for urination interrupts sleep, and the increase in blood volume and metabolism can lead to higher body temperatures, making it difficult to sleep comfortably.

Emotional adjustments, such as concerns about childbirth, parenting, or financial readiness, can further add to sleep disturbances by causing anxiety and stress.

Collectively, these factors create a complex mix of reasons why pregnant women may find it hard to achieve restful sleep during their first trimester.

Common Sleep Disorders During Early Pregnancy

Expectant mums in their first trimester might experience a variety of sleep disorders. Some of the most common sleep problems include:

If you're experiencing any of these sleep disorders, talk to your midwife or primary healthcare provider to protect the health of you and your baby.

How Does Lack of Sleep During Pregnancy Affect Mum & Baby?

Lack of sleep during the first trimester of pregnancy can have significant effects on both your prenatal health and your baby.

For mum, insufficient sleep can lead to increased irritability, stress, and difficulty concentrating, thus impacting your daily activities and potentially your emotional well-being.

It can also exacerbate common pregnancy symptoms such as morning sickness and contribute to a greater risk of developing gestational diabetes and high blood pressure.

For the baby, the overall health and development can be indirectly affected by the mum's lack of sleep.

While the direct impact on the baby might not be as immediate, maternal stress and associated health issues can contribute to complications such as preterm birth and low birth weight.

How to Reduce Insomnia During the First Trimester

Reducing insomnia during the first trimester of pregnancy can be crucial for both the health of the mother and the baby. Here are some strategies that may help alleviate this common issue:

Can a Pregnancy Pillow Really Help?

Pregnancy pillows are a huge game changer when it comes to sleeping during all stages of your pregnancy and even postpartum.

The SnüzCurve Pregnancy Support Pillow is a one-of-a-kind pregnancy pillow that provides adequate support without the need for additional pillows or bulky C-shape pregnancy pillows.

The unique KneeBlade design keeps your spine in a neutral alignment throughout the night, keeping you comfortable and well-rested while ensuring your bump and baby are supported and safe.

We've developed our pregnancy pillow with the support of healthcare professionals, so you can rest assured that you're doing your best for the health of you and baby.

Best Sleep Positions for Sleep During Early Pregnancy

The first trimester of pregnancy is critical for both the expectant mother and the developing baby. Due to physical and hormonal changes, achieving high-quality sleep can be challenging.

Certain sleeping positions are recommended to enhance comfort and promote better sleep during this initial stage:

1. Sleeping on Your Side

Often referred to as the SOS (Sleep on Side) position, this is considered the most comfortable and safest sleeping position during pregnancy. It enhances circulation, benefits the kidneys, and reduces swelling.

2. The Left Side Advantage

While sleeping on either side is beneficial, the left side is particularly recommended. This position improves blood flow and nutrients to the placenta, assisting in the baby’s growth and development.

3. Slightly Curled Position

Lying on your side with your knees slightly bent (also known as the foetal position) can reduce pressure on your abdomen and help alleviate lower back pain.

4. Using Pregnancy Pillows

Incorporating specially designed pregnancy pillows or a regular pillow between your legs while lying on your side can offer additional support, align your hips, and make this position more comfortable.

5. Reclined Sleeping Position

For those who experience heartburn and indigestion, a slightly upright sleeping position may help. Using pillows to prop up your upper body can reduce acid reflux symptoms common in early pregnancy.

Sleep Positions to Avoid During Pregnancy

It is equally important to note that certain positions, such as lying flat on your back or stomach, should be avoided during pregnancy as they can cause discomfort, lower back pain, and reduce circulation to your heart and your baby.

Read When to Stop Sleeping on Your Back During Pregnancy: Your Questions Answered

Creating a Healthy Bedtime Routine in Early Pregnancy

Creating a healthy bedtime routine is crucial for achieving high-quality sleep during the first trimester of pregnancy.

Plus, if you do the work to set yourself up with a solid routine now, it will be much easier to maintain throughout the rest of your pregnancy.

Summary: Overcoming Sleep Problems During the First Trimester

Alleviating sleep challenges during the first trimester is paramount for the well-being of both mum and baby.

By understanding the common disruptors to sleep and implementing strategies like establishing a healthy bedtime routine, optimising sleep positions, and possibly incorporating a pregnancy pillow, expectant mothers can significantly enhance their sleep quality.

To find out more about how to maintain a healthy sleep schedule throughout your pregnancy, check out our Sleeping Trimester by Trimester blog post.