Is it normal to feel sleepy all day during pregnancy?

Yes, it is absolutely normal to feel sleepy all day during pregnancy, especially in the first trimester. You may experience excessive sleepiness due to the increasing progesterone hormone and blood volume.

Is it safe to take sleep medications during pregnancy?

It is best advised to take sleep medications during pregnancy only if prescribed by your doctor. Do not take any medication without informing your doctor.

What can I do about heartburn that affects my sleep at night?

To avoid nighttime heartburn and get a restful sleep, try eating smaller meals and avoiding spicy and oily foods. You can also prop your upper body with some pillows. If your heartburn persists, speak to your doctor.

Can anxiety or stress affect sleep during pregnancy?

Yes, stress and anxiety often disrupt sleep in pregnancy. Relaxation techniques such as deep breathing before going to sleep can be beneficial.

Ideal Sleeping Positions for Pregnant Women for Restful Sleep

During pregnancy, sleep often becomes more difficult. Changing hormones, a growing belly, and new discomforts can make it hard to get a proper rest. But the position you sleep in can make a big difference during pregnancy. Additionally, proper rest is also essential for both your and your baby’s health. The right posture can improve blood flow, reduce pain, and help you wake up refreshed.

Why Sleep Gets Harder in Pregnancy?

Pregnancy can bring changes to your sleep at every stage, making rest feel more challenging than usual.

First trimester: In this trimester, you may feel extra tired, but sleep can be interrupted by hormones, nausea, and hunger that wakes you up at night.
Second and third trimesters: As your belly grows, finding a comfortable sleeping position might be tough. You may also experience back pain, swollen legs, and heartburn that will keep you awake.

Feeling fatigued during pregnancy is very normal, and poor sleep might make it worse, so discovering safe and comfortable sleep positions is key to getting the rest you need.

Best Sleeping Positions During Pregnancy

Most experts recommend sleeping on your side as your belly grows, with a special focus on the left side.

Left side: This is considered the best sleeping position during pregnancy. Sleeping on your left side helps improve blood flow to your uterus and baby. It also reduces pressure on your liver and helps lower swelling in your legs and feet.
Right side: Sleeping on your right side is also safe. If this feels more comfortable for you, it’s okay to choose this side. The main goal is comfort and supporting healthy circulation.
Knees bent (fetal position): Bending your knees while lying on your side supports your back and hips. You can add a pillow between your knees or under your belly to ease pain and improve comfort.

Finding a comfortable position may take some experimenting with pillows and supports. However, side sleeping, especially on your left side, is a great way to sleep comfortably.

Other Helpful Positions

Along with sleeping on your side, there are some simple adjustments that can make a significant difference to your comfort during pregnancy. These include:

Elevate your upper body: Using pillows to prop yourself up helps reduce heartburn and acid reflux, common discomforts, especially in later stages of pregnancy.
Raise your legs: Placing pillows under your legs can ease swelling and reduce leg pain, which often affects pregnant women.
Body pillow support: A long pregnancy pillow can cradle your entire body, providing much-needed relief from back strain and making it easier to maintain a comfortable position through the night.

Sleeping positions to avoid in pregnancy

Positions you may want to avoid as pregnancy progresses include:
Stomach sleeping
In the early months, sleeping on your stomach is fine as your baby is well protected inside. But as your belly grows, it becomes uncomfortable and less practical to sleep on your stomach. But, if you naturally find yourself rolling onto your stomach during sleep, don’t worry as it will not harm your baby. In some cases, pregnant women also use sleeping pillows as support to ease pressure and improve comfort.

Back sleeping
After around 20 to 28 weeks, lying flat on your back can press on important blood vessels. This may reduce blood flow to your baby. You may also experience symptoms like dizziness, heartburn, or breathlessness when sleeping on your back. Hence, it is best to try to sleep on your side instead. If you accidentally roll onto your back during your sleep, do not worry. Just try to return to your side when you wake.

Tips to Find a Comfortable Sleeping Position

Adjusting to new sleep positions during pregnancy can take a little time and patience. Some tips you can try to find a comfortable sleeping position include:

Bend your knees: Sleeping with bent knees can ease strain on your lower back.
Use pillows: Place pillows between your knees, behind your back, or under your belly for extra support.
Try a soft mattress topper: If your hips hurt, adding a soft topper can make your mattress more comfortable.
Sleep slightly upright: If heartburn keeps you awake, try propping yourself up with the help of pillows to sleep at a slight incline.
Pick your bedside: Choosing the left side of the bed can serve as a helpful reminder to sleep on your left side, which is ideal during pregnancy.

Sleep Aids to Sleep Well in Pregnancy

If you’re still finding it hard to get restful sleep during pregnancy, these safe options may offer some relief:

Check your vitamin levels: Low folic acid or iron can worsen restless legs. Talk to your doctor before starting any supplements.
Small meals before bed: A light snack with protein, like nuts or peanut butter, can help prevent waking up out of hunger in the middle of the night.
Manage heartburn: Eating smaller, less fatty meals can reduce heartburn. Ask your doctor if antacids are safe for you to use.
Pregnancy pillows: Specially designed pillows support your changing body and can ease discomfort.
Snoring check: If you snore loudly or often, it might need medical attention as it can affect your sleep quality.

When to Talk to Your Doctor

Not all pregnancy sleep problems are normal. You should speak with your doctor if you:

Often wake up on your back and feel dizzy or short of breath.
Have severe back or hip pain.
Snore heavily or stop breathing at night.
Feel extreme fatigue even after resting.

Pregnancy can make sleeping harder, but the right positions can bring relief. Side sleeping, especially on your left, is usually best for blood flow and comfort. Avoid lying flat on your back in later stages, and use pillows for extra support. With small adjustments and healthy habits, you can enjoy better sleep and protect your baby’s health.
Whether you’re pregnant, a new mom, or navigating postpartum, you don’t have to do it alone. Join our support group to connect, share, and support one another.

FAQS on Ideal Sleeping Positions for Pregnant Women for a Restful Sleep at Night

Is it normal to feel sleepy all day during pregnancy?
Yes, it is absolutely normal to feel sleepy all day during pregnancy, especially in the first trimester. You may experience excessive sleepiness due to the increasing progesterone hormone and blood volume.
Is it safe to take sleep medications during pregnancy?
It is best advised to take sleep medications during pregnancy only if prescribed by your doctor. Do not take any medication without informing your doctor.
What can I do about heartburn that affects my sleep at night?
To avoid nighttime heartburn and get a restful sleep, try eating smaller meals and avoiding spicy and oily foods. You can also prop your upper body with some pillows. If your heartburn persists, speak to your doctor.
Can anxiety or stress affect sleep during pregnancy?
Yes, stress and anxiety often disrupt sleep in pregnancy. Relaxation techniques such as deep breathing before going to sleep can be beneficial.