Sleep and Pregnancy: Why Rest Matters (and How to Actually Get Some)

If you’re pregnant and struggling to get a solid night’s sleep, you’re far from alone. Between a growing belly, an active baby, and what feels like endless bathroom trips, restful sleep can feel like a distant memory. But sleep isn’t a luxury during pregnancy — it’s a key ingredient in both your wellbeing and your baby’s development.

Good sleep helps your body regulate vital hormones, support immune function, and manage the emotional ups and downs that can come with pregnancy. It’s also when your body does much of its repairing, growing, and hormone balancing — including the production of growth hormone, progesterone, and oxytocin, all essential for a healthy pregnancy and birth.

Here are some simple, evidence-based tips to help you drift off more easily and stay rested through the months ahead.

1. Honour your body’s new rhythm

Pregnancy changes everything — including your sleep cycles. Fatigue in early pregnancy often hits hard as your body adjusts to hormonal changes and increased blood production. Later on, physical discomfort and frequent waking become the main culprits.

Try this: Go to bed earlier and allow yourself to sleep in if possible. Even 30 minutes of extra rest can make a big difference. Listen to your body’s cues rather than the clock — your body is working overtime growing a human, and that’s no small task.

2. Nap without guilt

Daytime naps can be a sanity saver. Research shows that even a 20-minute nap can improve mood, alertness, and hormone regulation. During pregnancy, naps can help balance cortisol (your stress hormone) and restore energy reserves when nighttime sleep is interrupted.

So yes — take that nap. You’re not being lazy; you’re being wise.

3. Find your sweet sleep position

As your bump grows, getting comfortable becomes an art form. The left side is generally the best position later in pregnancy because it optimises circulation, allowing nutrient-rich blood to reach your placenta and baby more easily.

Use pillows generously:

• A small pillow under your belly for gentle support.

• One behind your back to prevent rolling flat.

• Another between your knees to keep your hips aligned.

If you’re ready to invest, a full body pillow can feel like being hugged by a soft cloud — especially helpful in the later trimesters when you need extra support.

4. Create a wind-down ritual

Your body can’t rest if your mind’s still racing. Establish a calming bedtime routine — dim the lights, take a warm (not hot) shower, practise slow breathing, or listen to a hypnobirthing relaxation track.

Avoid screens for at least 30 minutes before bed. The blue light they emit can suppress melatonin — the “darkness hormone” that helps your body know it’s time to sleep (and, fun fact, also plays a role in coordinating labour with oxytocin when the time comes).

5. Keep your environment sleep-friendly

• Cool the room: Pregnancy increases metabolism, so you may run warmer.

• Use dim light: It supports melatonin production.

• Minimise noise and interruptions: The brain stays alert to sound even in lighter stages of sleep.

• Keep snacks handy: Blood sugar dips can wake you. A small protein snack before bed (like yoghurt, nuts, or milk) can help stabilise glucose levels overnight.

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6. Support your hormone balance naturally

Lack of sleep can throw off several key hormones, including insulin, cortisol, and leptin, which influence your energy, mood, and appetite. Getting regular rest supports progesterone (which relaxes the uterus and promotes calm) and oxytocin (the love and connection hormone that also helps you bond with baby).

You might also notice your emotions feel steadier after a decent night’s rest — that’s not just coincidence. Sleep is one of the most effective natural mood stabilisers we have.

7. Breathe your way into sleep

If you’re lying awake, try the 4–6 breathing technique — inhale gently through your nose for four counts, and exhale slowly through your mouth for six. This activates the body’s parasympathetic nervous system (the “rest and digest” mode) and helps quiet the mind. It’s one of the same relaxation tools I teach in hypnobirthing — and it works beautifully outside the birth room too.

Final thoughts

Pregnancy sleep is rarely perfect, but it doesn’t need to be. Aim for rest, not perfection. Small moments of deep breathing, mindful stillness, and short naps all add up. The same techniques that help you rest now will serve you beautifully in labour — and long after, when you’re soothing your newborn at 3 am.