Sleeping while Pregnant

‘Stay rested.’ That’s wonderful advice for your nine-month journey, but it’s easier said than done for many women. A growing belly, an active baby, and hormonal changes can make it tough to drift off. Here are practical tips on how to sleep when pregnant and the safest sleeping positions for pregnant women.

How Does Sleep Change Across Each Trimester?

First trimester: Feeling unusually tired is very common, and progesterone can make you drowsy even when you’ve had a full night’s sleep. Nausea (including night-time ‘morning sickness’) can also interrupt rest. Be kind to yourself and nap when you can—your body is doing a lot of early work.

Second trimester: Many women find sleep improves as early symptoms settle. From mid-pregnancy, a growing bump can make it harder to get comfortable. A pillow under or between your knees may help support your hips and lower back.

Third trimester: Sleep often becomes more disrupted again—more trips to the loo, heartburn, leg cramps, and an active baby can all play a part. If you’re wondering how should you sleep when pregnant later on, UK guidance recommends going to sleep on your side from 28 weeks (more on that below). If persistent tiredness is affecting you, you may find this guide on pregnancy fatigue helpful.

What Is the Safest Sleeping Position During Pregnancy?

If you’re tossing and turning, you’re not alone—many pregnant women find it harder to settle, especially later on. A good starting point is to lie on your side and place a pillow between your knees for lower-back support. A full-length body pillow can be moulded along your body to support your bump, hips, and back, and some people also feel better slightly reclined with pillows behind them.

From 28 weeks of pregnancy, going to sleep on your side—left or right—is recommended. Research has found that going to sleep on your back in the third trimester is linked with a higher risk of stillbirth, including findings from the MiNESS study supported by Tommy’s. This guidance applies to night-time sleep and daytime naps. If you wake up and notice you’re on your back, don’t worry—simply roll back onto your side and drift off again. You can’t control your position while you’re asleep; what matters most is the position you go to sleep in.

For most people with an uncomplicated pregnancy, the overall risk of stillbirth remains low—side sleeping is just a simple step that can help reduce it further. If you have any concerns about sleep, discomfort, or your baby’s movements, speak with your midwife or GP.

Why Do I Need to Wee So Much at Night During Pregnancy?

Once you have calculated your due date, you'll be able to better understand the various challenges of each stage of pregnancy. For example, the further you get into your pregnancy, the more often you may need to wee, and night-time will probably be no exception. The urge increases as your growing uterus presses on your bladder. You don’t want to cut back on fluids during the day, but you might try to limit drinking just before bedtime. Keeping a glass of water beside the bed (rather than drinking a large amount close to bedtime) means you can stay hydrated without disrupting sleep as much.

In most cases, frequent urination is just a symptom of being pregnant. But you should be aware that urinary tract infections (UTIs) can also have this effect. Frequency isn't the only symptom of a UTI: you may feel that you must urinate right away (called 'urgency') and feel pain or burning during the process. If you experience symptoms other than frequency, contact your healthcare provider. Your midwife or GP will likely test your urine to see if you have a bacterial infection.

Your Baby's Activity

Some women are awakened by the baby's movements during the night. There's not really anything you can do about this, nor would you want to: a moving baby is usually a healthy baby. When babies stop moving or slow down, we become concerned about their health. So, while this may be frustrating for you, it is actually a sign of your little one's good health! If your baby is keeping you awake at night, you can try to get some sleep during the day. Even a short nap can help you feel refreshed.

How Can I Manage Other Common Sleep Discomforts?

As your pregnancy progresses, a few other common discomforts can make it harder to settle at night. Here are some simple things that may help—especially if you’re wondering how you should sleep when pregnant as your bump grows:

• Back pain: Lying on your side with a pillow between your knees and another supporting your bump can help ease lower back pressure. A pregnancy body pillow can also be useful. This can also support comfortable sleeping positions for pregnant women.

• Heartburn or reflux: Propping yourself up slightly with an extra pillow may help prevent acid reflux from disturbing your sleep. Eating smaller meals in the evening rather than a large one close to bedtime can also make a difference.

• Leg cramps: Gentle stretching of the calf muscles before bed may help reduce night-time cramps. If a cramp strikes, try flexing your foot upward toward your shin. Talk to your midwife or GP if cramps are persistent or severe.

• Restlessness: If you can’t sleep, avoid lying in bed awake for a long period. Get up briefly, do something calm and quiet, then return to bed when you feel sleepy again.

What Else Can Help Me Sleep Better During Pregnancy?

Here are some other ways to support better rest and how to sleep when pregnant more comfortably:

• Avoid caffeinated drinks such as tea, coffee and cola in the evening. Remember that the NHS recommends keeping caffeine intake to no more than 200mg per day during pregnancy.

• Get some exercise each day. Studies show that regular exercise promotes better sleep. Walking is a great choice for pregnant women.

• Try drinking a glass of warm milk just before bedtime.

• Try to go to bed and wake up at a consistent time each day. A regular sleep routine can help your body settle into a rhythm, even if sleep is broken.

• If tiredness is affecting you during the day, a short nap can help — but try to avoid napping late in the afternoon or evening, as this may make it harder to sleep at night.

• Finally, do not take any over-the-counter medications or herbal preparations to help you sleep. Always check with your doctor before treating a symptom on your own.

As you get ready for your baby, you can also explore the Pampers Club App for personalised tips and rewards.

The information in this article is based on expert advice from trusted sources, including the NHS and Tommy's. It is intended for general informational purposes only and does not replace professional medical advice. Always consult your midwife, GP, or healthcare provider if you have any concerns about your health or your baby's wellbeing during pregnancy.