How to Sleep While Pregnant

Sleep disturbances are almost synonymous with being pregnant with insomnia and sleep-related aches and pains being one of the most-reported side effects.

However, getting plenty of sleep is paramount to supporting the development of your baby and ensuring you have enough energy to perform daily necessary tasks. This is why understanding how to sleep properly while pregnant is essential in making the process as smooth as possible.

Sleep disturbances while pregnant can be due to a number of factors, depending on the individual person. However, these are the most commonly reported symptoms leading to insomnia or disrupted sleep:

The NHS advises sleeping on your side - either left or right - during pregnancy, as sleeping on your back increases your risk of stillbirth after the 28-week mark. However, it is not a disaster if you wake up on your back, as you can simply turn over again.

Sleeping on the left side in particular is good for acid reflux, nausea, and more digestive issues. If you struggle to fall asleep on your side, you may benefit from a bump pillow for comfort and to prevent you from rolling over onto your back. Putting a pillow between your knees can also add support.

Eating foods rich in protein, magnesium, and tryptophan can help you maintain your natural sleep-wake cycle. These include (but aren't limited to):

• leafy greens 
• dairy
• oily fish
• bananas, blueberries, raspberries, and strawbeeries
• almonds
• poultry
• eggs
• peanuts

Supplements, particularly ones specifically designed for pregnancy, help provide natural sleep boosters, such as magnesium. Consult a medical professional before taking supplements, as the NHS does not recommend magnesium during pregnancy, as it is unknown if this can cause harm to babies.

If you are able to, getting regular, gentle exercise can help regulate your sleep cycle and prompt your body to fall asleep at night. Prenatal yoga in particular is recommended as it can promote relaxation and endorphins without being overly strenuous.

• Warm baths are also a popular option for winding down before bed.
• Eliminating blue light (unnatural light from electronic devices from laptops, phones, tablets, etc) at least an hour before bed can also help you wind down and send a signal to your brain that it's time for bed.
• Reading has been widely reported as a successful relaxing activity that promotes sleep, and will keep you preoccupied and away from blue light screens.

Health experts simply recommend sleeping "when you can" rather than a set number of hours of sleep while pregnant, so if you are able to without disrupting your sleep too much, naps can help you get your required rest to function well. Sleep deprivation can actually cause further problems falling asleep, so getting enough rest at any point of the day can go a long way in helping you function during your waking life while pregnant.