HomePregnancyHow to Sleep During Pregnancy in First Trimester?

How to Sleep During Pregnancy in First Trimester?


Medically Reviewed By

During the first trimester of your pregnancy, you will probably experience a big drop in your sleep quality. This is due to the increased levels of the hormone progesterone in the body. 

This hormone is required for a woman to carry a baby, but it also makes her feel sleepy and uncomfortable. This hormonal shift can also cause your body clock to shift, making it more difficult for you to get quality sleep and sleep at the normal time. 

Most pregnant women report having trouble sleeping, and decline in quality of their sleep can be a major factor in fatigue during the day. Besides sleep problems, pregnancy may also cause a woman to experience pelvic pain. To avoid this problem, you should adopt a good sleeping position during pregnancy.

Fortunately, there are various ways to manage your sleep. Aside from sleeping on your back, the most comfortable sleeping position first trimester is on your side. This position helps you relieve pressure, as well as promotes healthy blood circulation throughout your body. You should also try to get 30 minutes of moderate exercise to sleep during the first trimester of pregnancy.

In this article, we will show you how to sleep during pregnancy in the first trimester

How Does Sleep Change in the First Trimester?

Pregnancy can affect sleep patterns, and it’s important to understand how these changes occur. For example, sleep patterns can change due to the hormonal change known as progesterone, which increases dramatically during the first trimester. This hormone can cause morning sickness and fatigue, and it can also disrupt sleep.

Another common problem that can disrupt sleep is the need to pee more often. This is a normal symptom of pregnancy, but if it’s painful, talk to your doctor. Some women also have blocked noses, which can interfere with sleeping. 

Sleep is essential for pregnant women, but many women find it difficult to get a good night’s sleep. To overcome this problem, it’s important to find ways to get a good night’s rest. One of the best ways to sleep is to nap during the day. Women should also take prenatal vitamins, which ensure the fetus gets the nutrition it needs. 

Why Is Sleep Important During Your First Trimester?

Sleeping in your first trimester is a priority for your body and your baby. Most women find it difficult to fall asleep during the first trimester. It can interfere with the growth and development of the fetus. 

Studies have shown that women who were unable to get enough sleep during the first trimester were four times more likely to deliver by cesarean section. The study also showed that women who spent less than six hours in bed were more likely to experience long and difficult labour. 

If you want to experience a safe and healthy pregnancy, you need to manage your sleep schedule during the first trimester. Pregnant women should get in the habit of sleeping on their sides. This position will likely be most comfortable. It is natural to change positions throughout the night, but it is important to get into the habit of sleeping on the side to get proper rest. 

How to Sleep In Pregnancy?

It is important to know how to sleep in pregnancy to avoid fatigue and sleeplessness. Pregnant women should avoid sleeping on their backs because the weight of the uterus puts pressure on the back muscles and the spine. The sleeping position first trimester should be on your sides. You can use a pillow between your knees to feel comfortable. 

Pregnant women should also avoid sleeping on their bellies. While it might seem tempting to sleep on your stomach, this position is dangerous for the baby and can cause serious problems. It is, therefore, best to sleep on your side to protect your baby’s health and for your comfort.

Pregnant women usually have trouble getting enough sleep due to their growing bumps and increased hormone levels. Moreover, their bodies need rest and extra time to recover from their day-to-day activities. Getting adequate sleep is essential for maintaining your mood and energy levels. 

A few ways to improve sleep quality include cutting down on caffeine consumption. Caffeine keeps pregnant women awake and can be harmful to the developing baby. In addition, you should follow proper sleep hygiene, which includes following certain routines and behaviour patterns to promote a good night’s sleep. 

Pregnant women may experience a variety of unpleasant symptoms while they sleep, including morning sickness. Nevertheless, these effects are temporary and can be treated with massage, stretching, and a warm bath. You should also avoid stress during pregnancy as it can lead to disturbing dreams. 

What Is the Best Sleeping Position for the First Trimester?

There are a number of options when it comes to your sleeping position during pregnancy’s first 3 months. For example, sleeping on your back may make it difficult to breathe, while sleeping on your stomach may result in abdominal pressure and ballooning breasts. To avoid these problems, consider sleeping on your side. This will not only be safer for your baby but also more comfortable for you.

  • Sleep On Side

Although sleeping on your back is not harmful during the first trimester, many women find that sleeping on their side is more comfortable. This position doesn’t put too much pressure on the uterus and is a great choice for women who suffer from bloating, heartburn, and nausea. This position is also the best way to ensure maximum blood flow to the placenta, which helps the baby grow in the womb. It also improves kidney function and decreases swelling, especially in the legs, hands, and ankles. 

  • Sleep On Back

Pregnancy is a time when a woman’s body is undergoing a massive transformation. This means that she needs to change her sleeping position to support the growing baby. While lying flat on her back during the first trimester is perfectly normal, sleeping on your side is better for the baby. Even though it’s the most recommended position by doctors, many expectant women still prefer to shift positions from side to side throughout the night. While sleeping on your back is comfortable for many pregnant women, it is not recommended after 20 weeks

  • Sleep On Left Side

Sleeping on your left side is a great way to avoid pressure on your back and pelvic region. It also helps to avoid stress on your circulation and liver. To make this position comfortable, place a pillow between your knees and under your stomach. If you have difficulty sleeping on your left side, talk to your healthcare provider for advice. 

  • Cushion Up

Cushion-up is one of the best positions for sleeping during pregnancy. This position mimics the natural positioning of a fetus in the womb. This sleeping position supports the baby’s back, which allows the mother to sleep with her knees bent and feet together. You can buy a pregnancy pillow to sleep during pregnancy in the first trimester. 

Reasons behind Sleeplessness during the First Trimester of Pregnancy

Sleeplessness during the first trimester of pregnancy can be a challenging thing. Not getting enough rest, tossing and turning, and anxiety about the impending birth of the baby can make it difficult to get any sleep. Here are some common reasons why you experience sleeplessness during pregnancy in the first trimester

  • Drowsiness
  • Physical Discomfort
  • Morning Sickness
  • Constant Need to Urinate
  • Heartburn
  • Anxiety

Solutions to Getting Good Sleep during the First Trimester

One of the best ways to get good rest during your pregnancy is to take daytime naps. However, taking too many daytime naps can make it difficult to get enough sleep at night. So, you need to find a balance between the two. There are many ways to get some restful sleep, including yoga and meditation. You can also try the best sleeping position during pregnancy first 3 months to sleep soundly. 

  • Practice Yoga
  • Opt for Meditation
  • Sleep On Your Side
  • Body Massage
  • Channel Your Thoughts
  • Exercise Regularly
  • Relax Your Body


  • Can I Lay on My Back While Pregnant?

A woman in her first trimester can lie comfortably on her back. While sleeping on your back is safe in the early weeks of pregnancy, it becomes uncomfortable as the belly begins to grow

  • Which Position is Good for Sleeping in the First Trimester?

Depending on your preferences, you can choose either side to sleep in during the first trimester. Some caregivers suggest that you sleep on your left side to provide proper blood circulation to your uterus, baby, and other organs. 

  • Why Is the First Trimester So Hard?

Pregnancy is not an easy process, and the first twelve weeks can be one of the most challenging. Women may experience morning sickness, exhaustion, and overwhelming emotions. Because the pregnancy hormone progesterone can make women tired, the first trimester can be pretty difficult. 


During the first trimester of your pregnancy, your body will undergo various changes which can mess with your sleep schedule. The hormonal changes can make it difficult for women to sleep during pregnancy in the first trimester. To make sure you get proper sleep, you need to follow the right sleeping position during pregnancy. Try sleeping on your left side and put a cushion between your knees to offer extra support. It is one of the best ways to sleep and avoid any pain or discomfort. 

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.


Please enter your comment!
Please enter your name here

Exclusive content

Latest article

More article