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How to Sleep During Early Pregnancy?


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One of the biggest challenges of pregnancy is sleep. It becomes more difficult to get a full night’s sleep and change positions in bed when you are pregnant. 

It’s especially difficult for those who prefer to sleep on their back or stomach. However, a simple change of position can drastically improve blood circulation and nutrient flow to your baby. You may also consider tucking a pillow under your belly to provide extra support.

Sleeping on your back or stomach is uncomfortable for a pregnant woman, as the growing uterus will put extra pressure on your vena cava, the main vein carrying blood from your lower body to your heart. The pressure can cause backaches, and it can interfere with the circulation of blood.

During early pregnancy, try to go to bed at the same time each night. If possible, do not use screens in the evening, as blue light may alter your circadian rhythm. Instead, try reading a book or taking a soothing bath. 

During the first trimester, women need a considerable amount of sleep and may need to take naps. Try not to fight the urge to sleep. Once your body adjusts to the new situation, sleep habits will return to their pre-pregnancy levels. A relaxing bedtime routine and a consistent wake-up time can help you sleep at night.

In this article, we will show you how to sleep during the early stage of pregnancy

Why Does Pregnancy Sometimes Make Sleeping Difficult?

Sleep is not the easiest thing to come by while pregnant. The growing belly and pressure on your diaphragm may be hard to deal with, and you may have to pee frequently at night. Backaches and leg cramps are also common and can keep you up at night. Some women also experience vivid dreams.

Insomnia during pregnancy is common and does not mean anything is wrong. It is estimated that about 50 per cent of pregnant women experience insomnia. This is not a sign of anything abnormal or dangerous and can be overcome with proper treatment and lifestyle changes. If you are experiencing insomnia during pregnancy, consult your physician to learn more about the causes and the best way to deal with it.

Pregnant women should develop a regular sleep schedule. This may involve reducing or eliminating caffeine from their diet, particularly after lunch. Another way to make sleep easier is to avoid electronic devices that emit blue light. The blue light from these devices makes falling asleep more difficult and can disrupt your sleep. It is important to practice relaxation techniques, including taking warm baths.

How to Sleep During the Early Stage of Pregnancy?

During the early stage of pregnancy, a pregnant woman should focus on getting a good night’s sleep. You need to know how to sit and sleep during early pregnancy to avoid sleeplessness and fatigue. First, try to stay hydrated by drinking plenty of water. You can also take magnesium or calcium supplements. However, you should always consult your doctor first before taking any of these.

Secondly, you should sleep on your side as much as possible. Sleeping on your side helps the baby get the best blood flow to the womb. It also improves the functioning of the kidneys. Moreover, sleeping on your side reduces the risk of stillbirth. If this is not possible, try using a pillow or a cushion under your tummy.

Pregnant women should avoid sleeping on their backs as this puts too much pressure on the blood vessels. It can also cause tummy pains or a swollen breast. In addition, back sleeping increases the risk of having a stillbirth. Therefore, avoiding the back position is highly recommended during pregnancy. It is important to remember that sleeping on your back may increase the pressure on your aorta and inferior vena cava.

Another good way to sleep is by laying on your left side. Sleeping on your left side helps to improve blood circulation and prevent the expanding body weight from pushing on the liver. Sleeping on your left side will also support your back and belly and help prevent you from rolling onto your stomach.

What Sleep Position Is Best During Early Pregnancy?

When pregnant, you shouldn’t sleep on your back or stomach. Instead, try to sleep on your side. Then, use pillows to prop yourself up. This will also ensure that you get the best sleep possible. Here are some of the best sleep positions during early pregnancy

  • Favour Your Side

While you may prefer to sleep on your back, side sleeping during early pregnancy is safer. Side sleeping helps improve circulation and reduces pressure on internal organs and veins. Moreover, it’s easier to breathe when you’re on your side. Sleeping on your side may also protect your unborn baby from stillbirths. You should ask your doctor whether a particular position is good or bad for your growing baby. 

  • Use Pillows

pregnancy pillow can help you sleep better during the early months of your pregnancy. The body needs sleep to stay healthy, and sleeping in an uncomfortable position can cause backaches, heartburn, and sleep apnea. These symptoms tend to worsen as the pregnancy progresses, so it’s important to find a comfortable pillow that supports your back and neck. 

How to Sleep In Pregnancy Using Natural Aids

There are a few natural sleep aids you can use during pregnancy. It will help you to sleep soundly during the early stages of pregnancy. Here are some of the best aids.

  • Set Up A Schedule

A great way to get a good night’s sleep while pregnant is to develop a soothing bedtime ritual. Keep the room cool, avoid bright lights, and minimize noise. Turn off all electronics an hour before bedtime. 

  • Beat the Heartburn

Sleep is essential for the mother-to-be, but it can be difficult to get enough rest during pregnancy. Frequent urination and heartburn during pregnancy can interfere with sleep. A natural antacid can help relieve heartburn during pregnancy. 

  • Forget the Bed

While bed rest is a welcome relief during pregnancy, it comes with its own set of unexpected challenges. So, it is not necessary to lie on a bed. Instead, you can simply lie down on a recliner or couch. 

  • Fight the Nausea

Doxylamine is an antiemetic known to help relieve nausea. Avoid eating large meals. Try to eat small meals throughout the day. Avoid spicy and greasy foods. Foods high in protein may help ease nausea. Be sure to drink plenty of water, as dehydration is an enemy of pregnancy. 

  • Cut Down on Liquids Before Bedtime

While taking liquid sleep aids before bed may seem tempting, this habit can have negative consequences. Besides making it more difficult to fall asleep, they can cause gastrointestinal problems. Drinking less before bedtime will also reduce the number of times you wake up to use the bathroom during the night.

  • Learn to Relax

Sleep is an essential part of pregnancy, and it should be a priority for any expecting mother. The changes your body undergoes during pregnancy can be scary, and your mind can spin in multiple directions. To help you keep your mind and body in the best possible condition, learn to relax while sleeping. 

  • Get Comfortable

It’s important to find a comfortable sleeping position during pregnancy. Avoid sleeping on your back, as the increased weight of the uterus will put extra pressure on the spine and back muscles. Instead, sleep on your side with a pillow between your legs or under your belly. 


  • Can I Sleep Right Side during Early Pregnancy?

Yes, you can sleep on your right side during early pregnancy. Several doctors advise women to follow this sleeping position during pregnancy. Experts recommend that women sleep on the left side of the body during early pregnancy. However, the right side is also acceptable.

  • Which Positions Should Be Avoided During Pregnancy?

During pregnancy, avoiding sleeping on your back or your stomach is important. These positions put unnecessary stress on your heart and reduce the blood flow to your placenta. Not to mention that these positions can give you a backache.

  • How Long Should a Pregnant Woman Sit?

It is important to avoid prolonged sitting during pregnancy, as it can cause blood clots and compromise blood flow to the fetus. You should avoid sitting in the same position for more than 30 minutes. Pregnancy pillows, sold at many retail stores, can help pregnant women keep their posture while sitting. 


If you are in the early stage of pregnancy, it is important to follow a proper sleep schedule. You need to know how to sleep during pregnancy. Sleeping in an uncomfortable position can lead to backache and pelvic pain and affect fetus development. Sleep on your side to ensure your baby is safe and healthy. You also need to develop a proper bedtime routine and use pregnancy pillows for your aid. If you are unable to sleep because of fatigue, heartburn, or nausea, it is best to consult a doctor. 

Srujana Mohanty
She is the Managing Editor of Cogito137, one of India’s leading student-run science communication magazines. She's been working in scientific and medical writing and editing since 2018, also associated with the quality assurance team of scientific journal editing. Majored in Chemistry with a minor in Biology at IISER Kolkata, Srujana loves doodling and watching series.


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