Why is sleep harder?

The NHS says hormonal changes early on can leave you feeling tired, nauseous and emotional, and later the extra weight you’re carrying can make you tired. A growing bump can make it hard to get comfortable, and you may need the toilet often. Vivid dreams or nightmares about the baby, labour or birth are common and normal, according to the NHS.

What can help

The NHS suggests:

  • sleeping on your left or right side, with pillows to support your bump or between your knees
  • relaxing before bed, and trying relaxation or breathing techniques
  • avoiding naps in the afternoon or evening
  • avoiding tea, coffee or cola in the evening
  • staying active, such as walking or swimming, even when you feel tired
  • resting as much as you can in the day, and sitting with your feet up

The NHS says side sleeping is the safest position, and that after 28 weeks, falling asleep on your back is linked to a higher risk of stillbirth. If you wake on your back, you can simply turn onto your side. See sleeping position in pregnancy.

When to talk to someone

If lack of sleep is bothering you, talk to your partner, a friend, your midwife or your GP. If sleeplessness comes with feeling hopeless or losing interest in things you used to enjoy, speak to your midwife or GP, because these can be signs of depression. See anxiety, low mood and loneliness in pregnancy.

Questions people ask

Is it normal to have vivid dreams in pregnancy?

Many people have vivid dreams or nightmares in pregnancy, often about the baby, labour or birth. The NHS says these dreams are normal and a dream doesn’t mean it will happen. Talking to your partner or midwife, and relaxation and breathing techniques, can help. If your dreams or worries are upsetting you, tell your midwife or GP.

Can I take sleeping tablets or herbal remedies?

Check with a pharmacist, midwife or GP before taking anything to help you sleep.

Why do I wake up so often?

Needing the toilet, discomfort and a growing bump are all common reasons, according to the NHS.

Read next

Sources: NHS: tiredness and sleep problems in pregnancy.

This is general information based on NHS and other UK guidance. Every body is different, so speak to your midwife or GP if you’re unsure about anything.