How Pregnancy Affects Sleep: What to Expect and How to Cope

Pregnancy is an extraordinary journey, filled with physical transformation and emotional anticipation. As your body adapts to support a growing baby, one of the first noticeable shifts is often in your sleep. Whether it's sudden fatigue during the day or trouble staying asleep at night, sleep disturbances are a common part of the pregnancy experience.

At  Advanced Obstetrics & Gynecology, LLC,  we want you to feel prepared, supported, and well-rested at every stage of your pregnancy. Here’s what you need to know about how pregnancy affects sleep—and what you can do to get the rest your body needs.

Expect Changes Early On

According to the National Sleep Foundation, nearly 80% of women experience changes in their sleep patterns during pregnancy. Understanding why these changes happen—and how to manage them—can help you maintain your well-being through all three trimesters. Remember: this is just one of many shifts your body is making to prepare for motherhood.

Sleep During the First Trimester

In the early weeks of pregnancy, your body experiences a dramatic increase in progesterone, a hormone that supports fetal development but also impacts your energy levels. Many women report feeling drowsy throughout the day, followed by trouble falling or staying asleep at night.

Tips for Better Sleep in the First Trimester:

• Nap strategically: Short naps can help you recover during the day without interfering with nighttime sleep.

• Establish a bedtime routine: Try a warm bath, gentle stretching, or reading to unwind.

• Evening walks: Light movement before bed may help ease restlessness and improve sleep quality.

Common First Trimester Sleep Disruptors

• Breast tenderness can make your usual sleeping position uncomfortable, especially if you’re a stomach sleeper.

• Increased urination: As your uterus begins to expand, it places more pressure on your bladder, leading to frequent nighttime bathroom trips.

Pro Tip:

Now is a good time to train yourself to sleep on your side, ideally your left side, which improves circulation and ensures optimal blood flow to your baby.

Sleep During the Second Trimester

Most women find the second trimester to be a sweet spot for sleep. Hormonal shifts stabilize, energy returns, and many of the early symptoms (like nausea and fatigue) begin to ease.

Tips for Better Sleep in the Second Trimester:

• Re-establish your fitness routine: Light to moderate exercise can boost your energy and help regulate sleep.

• Stick to a schedule: Going to bed and waking up at consistent times can enhance sleep quality.

• Use supportive pillows: A body pillow can relieve back pressure and make side-sleeping more comfortable.

Sleep During the Third Trimester

As your pregnancy enters the final stretch, sleep often becomes more elusive again. The baby is growing rapidly, your belly expands, and it becomes harder to find a comfortable position.

Common Third Trimester Sleep Challenges:

• Heartburn and indigestion

• Leg cramps and restless leg syndrome

• Back pain and general discomfort

• Increased fetal movement during nighttime hours

Tips for Better Sleep in the Third Trimester:

• Sleep upright or in a recliner: This can help relieve pressure on your back and reduce heartburn.

• Elevate your legs: This helps improve circulation and reduce swelling.

• Practice relaxation techniques: Breathing exercises, meditation, and prenatal yoga can reduce nighttime anxiety and promote better rest.

Your Baby’s Schedule vs. Yours

It’s not uncommon for your baby to be most active at night, just as you're trying to settle down. These kicks and movements, while exciting, can interrupt your ability to fall asleep. Keeping your environment calm, cool, and quiet can make a big difference in helping both of you settle down for the night.

When to Seek Help

If sleep disturbances are becoming severe or are impacting your daily life, don’t hesitate to reach out to us. Persistent insomnia, severe leg cramps, or anxiety about sleep are valid concerns that deserve attention.

At Advanced OB/GYN in Hunterdon County, NJ, we’re here to support you through every change, big or small. Our physicians can help identify safe, effective strategies to improve your sleep while ensuring the health and safety of you and your baby.

You’re Not Alone—We’re Here for You

Sleep changes are a normal part of pregnancy, but that doesn’t mean you have to suffer through them alone. Whether you’re in your first trimester or just weeks away from delivery, we’re here to help you rest easy.