Pregnancy Health
Resting for Two: Why Sleep Matters So Much and Six Tips for Better Sleep
Health Education
4 min read
Amy Agarwal, MA
If pregnancy is keeping you up at night, you’re not alone. Studies show, 66% to 97% of pregnant people have problems getting enough quality sleep (Morales et al. 2025).
Having trouble sleeping is common, but you shouldn’t have to suffer in silence. Too often, people think they have to accept that sleeping poorly is part of pregnancy. Yet, studies have shown that not getting enough quality sleep can lead to health complications for pregnant people and their babies. Recognizing this is a problem we don’t have to live with is the first step. Taking simple actions to address the problem is the next step—and we’re here to help you do just that! In this blog, we’ll explore common sleep problems and who’s most at risk, explain potential health complications, and then give you six simple strategies for getting better sleep.
Common Risk Factors
Most pregnant people have some trouble sleeping, but certain things can make it more likely. Here are a few factors that increase your risk:
Age—if you’re older than 35
Health history—if you have high blood pressure, diabetes, or breathing issue (like asthma)
Family history—if your parents or siblings have sleep issues, especially insomnia or restless leg syndrome
Multiple pregnancy—if you’re having twins, triplets, or more
Previous pregnancies—if you have been pregnant before
Weight—if you are overweight or obese
Mental health—if you’re dealing with stress, anxiety, or depression
Nutrition—if you’re not getting enough of certain vitamins and minerals like iron, magnesium, or zinc
Lifestyle factors—if you smoke, drink alcohol, or use illegal drugs
Common Sleep Issues
Problems generally fall into three main categories: insomnia, restless leg syndrome (RLS), and sleep-disordered breathing. These issues can start for the first time during pregnancy, or they might get worse if you already had them.
Insomnia is the most common sleep complaint. If you have insomnia, you may have a hard time falling asleep, or you may wake up a lot during the night, or you may wake up too early and then have trouble getting back to sleep.
Restless leg syndrome, or RLS, is another common sleep problem. If you have RLS, your legs may feel uncomfortable and tingly, and you may feel like you must move them to get rid of the discomfort.
Sleep-disordered breathing includes everything from occasional snoring to a condition called obstructive sleep apnea, which happens when the airways narrow or collapse during sleep making it hard to breathe. The risk of obstructive sleep apnea increases during pregnancy because of hormonal changes, swelling, and weight gain. Long-term obstructive sleep apnea can cause heart and lung problems, so if you experience it, discuss treatment options with your healthcare provider.
How Sleep Issues Change in Each Trimester
During the first trimester, hormonal changes can make you feel really tired during the day. They can also cause morning sickness, and it is common to have to wake up at night to urinate as the kidneys produce more urine and the growing uterus puts pressure on your bladder.
During second trimester, you may find it easier to rest, as your hormones stabilize, which can help with drowsiness and morning sickness. But, as your baby keeps growing, getting comfortable enough to get good sleep gets harder. Most doctors recommend against sleeping on your back during the second trimester.
During the third trimester, you may experience back pain, the pressure on your bladder gets more intense, and your baby starts moving a lot more—all of which can make sleeping harder. RLS and sleep apnea are also most common and severe during this trimester, and you may feel more anxious about labor and delivery, which can lead to insomnia.
Potential Health Complications
More and more studies are showing that lack of quality sleep may be linked to complications for both moms and babies. For you, complications include (Kember et al. 2023):
Anxiety, depression, and stress
High blood pressure and preeclampsia
Sleep issues may also be linked to having a baby with low birth weight. And, if you have sleep issues, you may be more likely to need a cesarean section and your baby may need extra care in a NICU. In severe cases, sleep issues can also increase the risk of a stillbirth.
Six Tips for Better Sleep
Sleep is vital for everyone, and it is particularly important during pregnancy. If you’re struggling to get the sleep you need, simple changes to your room and your routine can help.
Set a sleep schedule—and stick to it. Make a plan to go to bed and wake up at the same time every day. If you need to nap, do so early in the day. And, don’t oversleep.
Get into a routine of getting ready for sleep. Think about activities you find enjoyable and relaxing—such as journaling, meditating, or reading—and set aside time before bedtime for these activities.
Get your room ready for sleep. You’re more likely to get good rest if your room is dark, quiet, and cool. Use blackout curtains, sleep masks, sound machines, or fans, and get the screens out of the bedroom.
Nourish your body. Avoid alcohol, caffeine, nicotine, and heavy or spicy meals close to bedtime. Drink plenty of water throughout the day, but cut down in the evening. Get regular exercise, just not right before bedtime.
Sleep safely and comfortably. Sleeping on your side, especially your left side, is ideal during pregnancy. Using extra pillows—particularly between your knees and under your belly—can help you feel comfortable and supported.
Don’t stress about sleep. When you’re having trouble falling asleep, don’t toss and turn endlessly or watch the clock. Instead, get up, leave the room, and find something relaxing to do to distract yourself from worrying. Then return to bed after a short time.
When Self-Care Is Not Enough
If you’ve tried all the tips listed above and are still having trouble sleeping, ask your healthcare provider for help. They may recommend one or more of the following:
Cognitive behavioral therapy, or CBT, can help treat insomnia and improve sleep habits.
Medication is available to treat insomnia and restless leg syndrome.
Medical devices, such as continuous positive airway pressure (CPAP) machines can help with sleep-disordered breathing.
Start Getting Better Sleep Tonight
Remember: Rest is not a luxury. It is a key piece of your pregnancy health puzzle. Download the BobiHealth App now and start tracking symptoms like fatigue in real-time and to access more tips to stay healthy throughout your pregnancy journey.
Useful Terms
Cognitive behavioral therapy (CBT): a form of talk therapy that involves identifying and adjusting a person’s behaviors, emotions, and thoughts. Insomnia: a common sleep disorder that can make it hard to fall asleep or stay asleep. Obstructive sleep apnea: a common sleep disorder that involves difficulty breathing when the airways of the throat are blocked. Restless leg syndrome (RLS): a muscle and nerve condition that causes uncomfortable sensations and creates an overpowering urge to move your legs, often at night.
