Or Shalom

Sleep During Pregnancy: My Complete Guide

In this article:

Why Does Sleep Change During Pregnancy?

Sleep deprivation—a common symptom of pregnancy due to changing hormone levels, physical discomfort, and psychological changes. To help you understand more about why sleep changes during pregnancy and how you can manage it better, let’s look at the causes and treatments available.

Why Does Sleep Change During Pregnancy?

Changes in Hormone Levels

During your first trimester of pregnancy, hormones like estrogen and progesterone increase significantly. This hormonal change can be responsible for significant insomnia in some women. While these hormones regulate your reproductive system during pregnancy, they can also interfere with your sleep patterns by making it difficult to fall asleep or stay asleep throughout the night.

Generalized Discomfort

As your body adjusts to carrying a baby, you may begin to experience physical discomfort that makes it difficult to get comfortable enough to fall asleep. This may include leg cramps, back pain, heartburn or indigestion, sore breasts or frequent urination. These discomforts can become worse as your baby grows bigger and puts more pressure on your internal organs and muscles.

Psychological Changes

Pregnancy brings about many emotional changes that can make it harder for you to relax into sleep at night. You may feel anxious about all the changes happening in your life; you might worry about being able to provide properly for the baby when it arrives; or you may have difficulty finding time for yourself amidst all the pressures of motherhood looming on the horizon. All of these psychological changes can make it difficult for you to get good quality rest at night.

Sleep deprivation is one of the unfortunate realities that come with being pregnant—but getting through it doesn’t have to be impossible! With proper self-care practices such as exercising regularly (within limits), eating healthy foods that are rich in protein and fiber, taking short naps during the day if possible (and safe), seeking out emotional support from friends and family members who understand what you’re going through—all these things can help make this special time easier on both you and your growing baby!

Common Sleep Disorders and Problems During Pregnancy

Common Sleep Disorders and Problems During Pregnancy

Common sleep disorders during pregnancy range from Obstructive Sleep Apnea (OSA) to Restless Legs Syndrome (RLS) to Gastroesophageal Reflux Disorder (GERD). Understanding the causes and symptoms of these common sleep disorders can help pregnant women manage their sleep more effectively.

Obstructive Sleep Apnea (OSA):

OSA occurs when a person’s airways become blocked while they are sleeping, resulting in snoring, pauses in breathing, and frequent waking. During pregnancy, hormone changes can contribute to an increased risk of OSA due to inflammation in the upper respiratory tract. Symptoms may include daytime fatigue, difficulty concentrating, and headaches. For pregnant women who suffer from OSA, lifestyle changes such as avoiding caffeine late in the day and avoiding alcohol before bedtime can be helpful in managing symptoms.

Restless Legs Syndrome (RLS):

RLS is a neurological disorder characterized by an urge to move one’s legs while at rest or asleep due to unpleasant sensations such as tingling or itching. It is estimated that up to 10% of pregnant women experience RLS during pregnancy due to hormonal changes. Symptoms may include difficulty falling asleep or staying asleep due to the constant urge to move one’s legs. For those suffering from RLS during pregnancy, lifestyle modifications such as stretching exercises and massage therapy may be helpful in alleviating symptoms.

Gastroesophageal Reflux Disorder (GERD):

GERD is a condition where stomach acid flows back into the esophagus causing burning sensation known as heartburn or acid reflux. Hormonal changes during pregnancy can increase the risk of GERD due to weakened muscles at the bottom of the esophagus allowing stomach acid back up into it. Symptoms may include difficulty sleeping due to pain or discomfort caused by heartburn or indigestion. To reduce GERD symptoms during pregnancy, eating smaller meals throughout the day rather than large meals before bedtime may help alleviate nighttime indigestion and make it easier for pregnant women suffering from GERD get a good night’s sleep.

Getting enough restful sleep is essential for both pregnant women and their unborn babies’ health and well-being. Unfortunately, some common sleep problems often affect pregnant women more severely than non-pregnant women due hormonal fluctuations experienced during this special time in life. Fortunately, there are steps that can be taken—such as making lifestyle modifications—to help manage these common sleep disorders so that expectant mothers can get much needed restful sleep during their pregnancies!

Why Is Sleep so Important During Pregnancy?

Why Is Sleep so Important During Pregnancy?

Quality sleep is essential during pregnancy, as it can help to maintain the health of both mother and baby. Poor quality or limited sleep can lead to a number of health issues, some of which can be serious. In this article, we will explore why sleep is so important during pregnancy and how it can affect your physical and mental health.

Sleep and the Immune System

One of the most important functions of sleep during pregnancy is its effect on the immune system. Studies have shown that pregnant women who experience poor quality or limited amounts of sleep are more likely to suffer from colds and other illnesses than those who get a good night’s rest. This is because when you are asleep, your body has time to repair itself and boost its immunity against infection. A lack of quality sleep can weaken your body’s natural defenses, leaving you more vulnerable to infection.

Sleep and Gestational Diabetes Mellitus

Gestational diabetes mellitus (GDM) is a condition that affects some pregnant women in which the body struggles to produce enough insulin. Poor quality or limited amounts of sleep can increase the risk factors for GDM by raising blood sugar levels. Studies have found that pregnant women with GDM tend to experience shorter periods of deep sleep than those without GDM, suggesting that quality sleep could help reduce the risk for this condition.

Sleep and High Blood Pressure

High blood pressure (HBP) is another common concern among pregnant women, especially in later stages of pregnancy. Studies have shown that HBP is linked to poor quality or limited amounts of sleep during pregnancy, making it even more important for expecting mothers to get at least seven hours per night. Quality sleep helps keep stress levels low, which in turn helps keep blood pressure under control.

Getting enough quality sleep during pregnancy is essential for maintaining good physical and mental health for both mother and baby. Sleep helps keep your immune system strong, reduces your risk for gestational diabetes mellitus (GDM), and keeps your blood pressure under control. If you are having trouble sleeping due to stress or anxiety, try taking a warm bath before bedtime or using relaxation techniques like yoga or meditation to help you drift off peacefully into dreamland! Proper rest throughout your pregnancy is key to keeping both yourself and your baby healthy!

How to Get a Good Night's Sleep During Pregnancy

Sleep Hygiene: How to Get a Good Night’s Sleep During Pregnancy

While it is normal for pregnant women to have trouble sleeping from time to time, there are steps that can be taken to help ensure that you get the restful night of sleep that you need during this important time.

Creating a Sleep-Friendly Environment

The first step in improving your sleep hygiene is creating a sleep-friendly environment. This means having a quiet bedroom with no distractions or screens such as TVs or cell phones. You should also make sure your bedding is comfortable and supportive so you can get into the habit of sleeping in one spot each night. A consistent bedtime routine can help calm your body and mind so you can fall asleep more easily when it’s time for bed. Make sure you avoid caffeine and spicy foods before bedtime as well – these will only keep your mind awake even longer!

Relaxation Techniques

Another key component of good sleep hygiene is relaxation techniques. Try taking a warm bath before bed, reading a book, or doing some light stretching – all activities that will help soothe both your body and mind. Meditation is another great way to relax; it helps train your brain to focus on positive thoughts instead of worrying about things like work or the baby’s arrival date. Taking slow deep breaths can also be helpful in calming down if you find yourself becoming anxious at night.

Sleep Strategies

In addition to relaxation techniques and creating a sleep-friendly environment, there are other strategies that can help improve your overall sleep quality during pregnancy. Going outside for some fresh air in the afternoon can help reset your circadian rhythm and make it easier for you to fall asleep at night. Avoiding napping too late in the day and getting plenty of exercise throughout the day are other important steps towards achieving better quality sleep at night. Lastly, try not to eat anything heavy right before going to bed – this will only make it harder for you to drift off into dreamland when it’s time!

Sleep hygiene is an important tool when dealing with poor quality sleep during pregnancy. By making simple changes such as creating a quiet bedroom space with comfortable bedding, incorporating relaxation techniques into your nighttime routine, getting plenty of natural sunlight throughout the day, avoiding caffeine late in the day, eating light meals before bedtime, and getting regular exercise throughout the day – all of these things will contribute positively towards improving your overall quality of life during this special time! With proper care and attention given towards following these tips on good sleep hygiene practices, pregnant women should soon notice an improvement in their overall energy levels and moods throughout each day!

How much sleep do I need when I am pregnant?

How much sleep do I need when I am pregnant?

Getting sufficient rest and relaxation during pregnancy is essential to both the expectant mother’s health and the growth of her baby. When pregnant, it is recommended that women get as much sleep as they can while also ensuring that they are comfortable and adequately supported. From a medical standpoint, mothers-to-be should strive for a minimum of seven hours per night, but much more is ideal if possible.

When I was pregnant, I knew that getting enough sleep was an important part of staying healthy. Although it can be difficult to get much sleep when expecting, I made sure to get as much as I could. Resting and relaxing helped me stay in the best shape during my pregnancy. From personal experience, I recommend getting a maximum amount of comfort and support in order to get the most out of your much-needed rest during that time.

How do I sleep safely during pregnancy?

Getting a good night’s sleep during pregnancy can be tough. Your body is going through so many changes and you may have a lot on your mind. Add in a growing belly, back pain, and all the other discomforts of pregnancy, and it’s no wonder you’re tossing and turning at night. But did you know that how you sleep during pregnancy is just as important as how much you sleep? I

Sleeping on Your Side

The best position for sleeping during pregnancy is on your left side. This allows for optimal blood flow to your baby and helps to prevent vena cava syndrome, a condition in which blood flow from the vena cava (the large vein that carries blood from the lower body to the heart) is restricted. If you find yourself waking up on your back or stomach, don’t worry. Just roll over to your left side and fall back asleep.

Bend Your Knees

To help relieve some of the pressure on your back, put a pillow behind your knees when you sleep on your side. This will help to keep your spine in alignment and take some of the strain off of your muscles.

Use Belly Support

As your belly grows, sleeping on your side may become more difficult. You can use a pillow to support your belly by placing it under your stomach when you lie down on your side. This will help to keep you comfortable and may even help reduce stretch marks.

Sleep with a Pillow Between Your Legs

If you’re experiencing hip pain, sleeping with a pillow between your legs can help. This will align your hips and take some of the pressure off of them. It’s also helpful if you tend to roll onto your back in your sleep; the pillow will act as a barrier and keep you from rolling over.

Getting enough rest during pregnancy is crucial for both you and your baby. By following these tips on how to sleep safely during pregnancy, you can get the restful night’s sleep you need. If you have any questions about sleeping during pregnancy or if you’re experiencing any other discomforts, be sure to talk to your healthcare provider. They can offer more specific advice based on your individual situation.

The Reasons Why Pregnant Women Snore

The Reasons Why Pregnant Women Snore

Many women experience snoring during pregnancy, but don’t know why. There are several possible explanations for why pregnant women may snore, from the normal weight gain associated with pregnancy to hormone changes and blood flow. Let’s take a closer look at why pregnant women snore, and what can be done about it.

Weight Gain & Pressure on Airways

One of the major causes of snoring among pregnant women is due to the normal weight gain that comes with carrying a baby for nine months. As a woman’s body grows and changes in shape, there is increased pressure on the airways and nasal passages which can lead to snoring. This kind of snoring typically happens during the third trimester when extra weight puts pressure on the diaphragm, leading to blocked airflow.

Hormone Changes & Swollen Nasal Passages

Pregnancy hormones also play a role in causing pregnant women to snore. These hormones cause swelling in many places throughout the body including the mucous membranes of the nose which leads to clogged nasal passages. This increases respiratory resistance which can make it difficult for some pregnant women to breathe while they sleep, leading them to start snoring as their bodies work harder to get enough oxygen.

Blood Flow Changes & Throat Tissues Swelling

During pregnancy, increased blood volume in your body causes your throat tissues and muscles to swell up more than usual, further blocking your airway and making it difficult for you to breathe without making noise as you sleep. This is especially common during the last trimester when blood volume increases dramatically as your body prepares for childbirth.

Snoring is a common problem among pregnant women due to both physical changes such as weight gain and hormone changes that can contribute directly or indirectly by causing swelling in nasal passages or increasing blood flow respectively. It is important for expectant mothers experiencing this issue to speak with their doctor about treatment options such as nasal strips or special pillows that may help alleviate symptoms associated with snoring during pregnancy. Taking these preventive steps should help ensure that both mother and baby get enough restful sleep before baby’s arrival!

Dealing With Pregnancy Insomnia: Tips and Tricks

Dealing With Pregnancy Insomnia: Tips and Tricks

Let’s explore some tips and tricks to help you get the restful sleep you need during your pregnancy.

Use Pillows to Support Your Body

One way to help combat pregnancy insomnia is to use pillows strategically throughout your sleep cycle. The right pillow can provide comfort and support for your body as it adjusts to carrying a baby. Pregnancy pillows are specifically designed for optimal spinal support and can help reduce back pain, align hips, and alleviate neck strain that often results from sleeping on your side. Additionally, these pillows are great for providing extra cushioning in areas such as the tummy or hips where you may feel extra pressure while sleeping.

Take Advantage Of Naps

Don’t be afraid to take naps during the day if you’re feeling tired! While getting a full night’s sleep every night is ideal, sometimes that isn’t possible due to other commitments or simply because your body needs more rest than usual due to pregnancy hormones. Napping during the day can help make up for lost rest at night and will give you more energy throughout the day. Just be sure not to nap too late in the day as this could interfere with your nighttime sleep schedule.

Get Up And Move Around

If you’re having trouble falling asleep, try getting up and moving around for a few minutes before going back to bed. A short walk around the house or outside can help clear your mind and relax your muscles so you feel more ready for rest when you go back into bed again. Stretching before bed is another great way to relax your muscles so they don’t tense up while trying to fall asleep which could prevent you from getting the restful sleep you need during pregnancy.

How the Right Pregnancy Pillow Can Help You Sleep Better During Pregnancy

How the Right Pregnancy Pillow Can Help You Sleep Better During Pregnancy

From aches and pains to finding a comfortable position that supports your ever-growing belly, getting even a few hours of restful sleep can seem impossible. But there is a solution—a pregnancy pillow! A good pregnancy pillow can provide comfort, support, and alignment to help you get better sleep during pregnancy. Let’s look at how this kind of pillows work.

Understanding How a Pregnancy Pillow Works

The right pregnancy pillow can provide much needed relief from aches and pains by providing extra support and cushioning for your body while you are sleeping or resting. The best pregnancy pillows are designed specifically with pregnant women in mind, so they have been carefully crafted to meet the needs of expecting moms. They also come in various shapes and sizes so you can find one that fits your body perfectly.

Pregnancy pillows are made with soft materials such as memory foam or down feathers that conform to your body’s shape without putting pressure on it. This helps reduce any discomfort caused by tossing and turning throughout the night. Additionally, these pillows provide proper spine alignment, which is especially important during pregnancy when your posture changes due to the added weight of carrying a baby in your belly. This helps ensure that you don’t strain your back muscles or joints while sleeping or resting.

Benefits Of Using A Pregnancy Pillow

  • Pregnant women who use a good quality pregnancy pillow report experiencing improved overall comfort through their pregnancies as well as better sleep quality due to less tossing and turning throughout the night.
  • These pillows also help reduce common symptoms such as back pain, leg cramps, insomnia, heartburn, and swelling in hands and feet. In addition to helping relieve physical discomforts associated with pregnancy, using a good quality pregnancy pillow can also help expecting mothers stay physically active by allowing them to maintain proper posture throughout their pregnancies without overexerting themselves or straining their bodies unnecessarily.
  • Using the right kind of pregnancy pillow is essential for pregnant women who want to get the best possible sleep during their pregnancies. Not only do these pillows provide comfort and support for your changing body shape but they also promote better spine alignment which helps reduce common symptoms associated with pregnancy such as back pain, insomnia, heartburn, leg cramps etc..

    With all these benefits combined together it’s no wonder why many expecting mothers choose to use a good quality maternity pillow during their pregnancies! If you’re looking for relief from nighttime discomfort associated with being pregnant then investing in the right maternity pillow might just be exactly what you need!

Types of Pregnancy Pillows and Their Benefits

Regency pillows come in a variety of shapes, sizes, and materials. A quick Google search of “Pregnancy pillow” will show you that there are many different types of pillows to choose from. So, how do you know which one is right for you? Let’s break down the different types of pregnancy pillow so that you can make an informed decision about which one is right for you.

C-Shaped Pillow:
The C-shaped pillow is designed to support your head, neck, and shoulders. This type of pillow is ideal for side sleepers or people who suffer from neck pain. The C-shaped pillow provides firm support and can help alleviate pain in the neck and shoulders.

U-Shaped Pillow:
The U-shaped pillow is similar to the C-shaped pillow but with an additional curve at the top of the pillow. This type of pillow is ideal for people who suffer from migraines or headaches as it provides support for the head and neck. The U-shaped pillow can also be used to prop up the knees and legs.

L-Shaped Pillow:
The L-shaped pillow is designed to support the head, neck, and back. This type of pillow is ideal for people who suffer from lower back pain as it provides support for the spine. The L-shaped pillow can also be used to prop up the knees and legs.

Full Body Pillow:
The full body pillow is designed to support the entire body. This type of pillow is ideal for pregnant women or people who suffer from body pain. The full body pillow provides support for the head, neck, back, belly, and legs.

Wedge Pillow:
The wedge pillow is designed to support the head, neck, and back. This type of pillow is ideal for people who suffer from GERD or acid reflux as it elevates the head and torso. The wedge pillow can also be used to prop up the knees and legs.

Pregnancy's Pillows Material

Pregnancy’s Pillows Material

Pregnancy pillows are made from a variety of materials including memory foam, latex foam, buckwheat hulls, down feathers, cotton, wool, bamboo, and more. Each type of material has its own benefits so it’s important to choose a material that will suit your needs.

Memory foam:

Memory foam conforms to your body shape and provides support while you sleep. It’s also good at absorbing motion so it’s ideal if you share your bed with a partner.
Latex foam: Latex foam is similar to memory foam but it’s more responsive so it bounces back into shape faster. It’s also cooler than memory foam so it’s a good choice if you tend to sleep hot at night.

Buckwheat hulls:

Buckwheat hulls are small seeds that provide firm yet flexible support for your head and neck. They’re also hypoallergenic so they’re a good choice if you have allergies or sensitivities.

Down feathers:

Down feathers are soft and provide gentle support for your head and neck. They’re also very light so they won’t weigh down your bedding like other materials might.


Cotton is a natural material that breathes well so it’s a good choice if you tend to sleep hot at night. It’s also hypoallergenic so it’s a good choice if you have allergies or sensitivities.

With so many different types of pillows on the market , it can be hard to know which one is right for you . In this blog post , we’ve broken down the different types of pillows so that you can make an informed decision about which one will suit your needs . If you have any questions , please don’t hesitate to contact us !

Recommended Pregnancy Pillow: Tested and Verified by Moms to Be

Recommended Pregnancy Pillow: Tested and Verified by Moms to Be

Best Overall: Pharmedoc U-Shape Pregnancy Pillow

Regular pillows may provide some relief, they do not provide enough support for pregnant women’s bodies. That’s why the Pharmedoc U-Shape Pregnancy Pillow is such a lifesaver! It is scientifically designed to give expectant mothers the comfort and support they need during their pregnancy.

The Pharmedoc U-Shape Pregnancy Pillow give pregnant women full-body support. The unique shape contours around your entire torso, giving you an ergonomic cushion that relieves pressure on your hipbones, spine, and joints while also providing extra cushioning in areas like your belly and legs. It also has a detachable extension that you can use as a neck pillow or lumbar support if desired. Additionally, this pillow is lightweight and easily transportable so it can be taken with you anywhere!

The Pharmedoc U-Shape Pregnancy Pillow has been tested and verified by moms to be all over the world. It has become one of the top selling pregnancy pillows due to its comfortability and convenience. Many moms have reported that it alleviated their back pain during pregnancy as well as helped them sleep better throughout the night. With its hypoallergenic design, this pillow is perfect for any mom who suffers from allergies or asthma too!

In short, expectant mothers should consider investing in a Pharmedoc U-Shape Pregnancy Pillow if they are looking for superior comfort & support during their pregnancy journey! This pillow has been tried & tested by multiple moms who found great relief from its ergonomic design and soft material making it one of the most recommended maternity items out there today! With its detachable extension piece, lightweight design & hypoallergenic fabric—it really is an essential item for any mom looking for more restful nights of sleep!

Best Overall: Pharmedoc U-Shape Pregnancy Pillow

Highlight Review:

“This is one of the best purchases I have ever made! I got this originally because of an upcoming abdominal surgery and I thought it would be helpful during recovery since I couldn’t lay flat. I wish I would have taken it with me to the hospital because they made me stay five days. I had already been using the pillow for about two weeks before surgery and I was already in love with it! When it came in I followed the instructions to re-fluff it. I did take the covers off and washed them right away as it did have a chemical smell. I did place the pillow outside to air it out for the night. When I brought it back in the smell was gone and it was very fluffy! I used it that night and just about every night after that! It worked wonders for surgery recovery kept me in position and supported me as I wasn’t allowed to sleep on my side (how I usually sleep). Two months later I still use it every night and I even took it with me on vacation for the hotel (we drove so it wasn’t hard to transport). It is kinda big but in a king sized bed it doesn’t intrude on my boyfriends side. I almost didn’t buy this because of some of the reviews but I am sooooo glad I took the gamble! Now that I can side sleep again it makes a great “cocoon ” as I always like to surround myself in pillows and now I have one big one! I would recommend this for people who have surgery or are pregnant (I wish I would have had this back when I had my kids). As you can see the pictures I included this is after I have used it everyday (except for the five I was in the hospital) so it has kept its shape and is still very fluffy. There are so many ways that you can use this pillow I took the small part off and use it when I am propped up in bed and put the other side under my legs to help me from sliding while I am working on my laptop.”
– J. Redmond

Best For Side Sleeping: The CeeCee C-Shape Pregnancy Pillow

For pregnant women, the Cee Cee C Shape pregnancy pillow is the perfect solution. This innovative pregnancy pillow is designed to offer maximum comfort and support throughout pregnancy, helping pregnant women to relax, rest, and sleep peacefully.

  • The Cee Cee C Shape pregnancy pillow is designed to provide full body support while pregnant women rest and sleep.
  • The C-shaped design of the pillow gently contours to the body, providing the ideal level of support and comfort.
  • The pillow is designed to cradle the entire body, providing proper alignment of the spine, neck, and hips. This helps to reduce discomfort and back pain, allowing pregnant women to sleep peacefully and wake up in the morning feeling refreshed.
  • The Cee Cee C Shape pregnancy pillow is also great for side sleeping, as it can be placed between the knees and legs to help reduce pressure on the hips, lower back, and stomach. This helps to prevent tossing and turning throughout the night, allowing pregnant women to sleep soundly for longer.
  • The Cee Cee C Shape pregnancy pillow can also be used for lounging and relaxing during the day. It can help to provide much-needed support for the lower back
Best For Side Sleeping: The CeeCee C-Shape Pregnancy Pillow

Highlight Review:

“I absolutely loved this pillow when I was pregnant. It was the only thing that made it easier to get comfortable when trying to lay down and sleep. Before I got this pillow I had really bad lower back and hip pains and was not able to lay down or stay asleep for long periods of time, but the pillow offered so much comfort, flexibility and support for the belly and legs from both sides I was able to sleep in different positions, be comfortable and actually fall and stay asleep for a good majority of the night. Waking and getting up and dressed was made easier as well from the support I got for the belly and legs through the night, way less pains to deal with. It did wonders for my hips being able to support my legs and knees while sleeping. After I would get off of work I would even bring it out on the couch to rest with. My boyfriend made jokes about he was jealous of the pillow because of all the snuggles it got, which led to us talking about getting him one(: I even used it after my baby was born. I used it as a guard from the edge of the bed or couch as she slept (not close enough for her to touch it or be smothered by it). I also used it to help support her sitting up (kind of like a way bigger boppy with more of a droop so she was tilted up just enough to be sitting) when she was still learning to use her abdominal and neck muscles. I love my pillow and if I didn’t co-sleep and snuggle my little one (she will be 2 soon) I would still be using it, but for now it’s in my trunk at the end of my bed, waiting to be snuggled and offer it’s comfort once again. 100% would recommend buying if pregnant or just need support while sleeping for less pain when waking up.”
– Gloria G.

For pregnant women, the Cee Cee C Shape pregnancy pillow is the perfect solution.

Thanks for dropping by!

Thanks for dropping by!

I’m Or, a mama of two and founder of Mommy Rest. And you can trust me when I say I’m familiar with the physical and emotional exhaustion that goes hand in hand with being a mommy. That’s why I created this blog. I want to tell you everything I’ve learned about the importance of sleep wellness, and share guides and tips on how to prioritize your rest. Trust me, if it will make your pregnancy and motherhood easier, you’ll find it here!