5 Essential Tips for Your Best Sleep While Pregnant: Advice from a Sleep Expert

We are delighted to publish this article written by Amanda Lasater, who is a team member and Sleep Expert at the MA Sleep Institute, an organization dedicated to helping people get their best sleep. 

Insomnia is a common problem during pregnancy. Amanda describes 5 essential tips to overcome sleep disturbances during pregnancy.



It’s not uncommon during pregnancy to find yourself tossing and turning to find a position that’s comfortable for sleeping.

This is especially true in the third trimester, when the weight of your baby has increased and begins to press on your bladder, spine, and other joints.


Sleep positions that have been your go-to for quality rest for years may become ineffective. In order to fully embrace the joys of pregnancy, it’s important that you’re able to get quality sleep at night. This can include finding the best sleep positions, developing daily routines that aid in sleeping, or reconsidering your bedding.


Here are a few modifications and lifestyle changes that can help you get a good night’s rest during your pregnancy.


1. Sleep on Your Side

Sleeping on your left side is the most healthful position during pregnancy, as well as the most effective for getting quality sleep.

This position relieves pressure on your spine and increases the blood flow that nourishes your baby.

It’s also helpful to sleep with additional pillows, one between your knees, one under the side of your belly, and one behind you to support your back.


2. Avoid Heartburn

As your baby grows, his or her mass pushes upward on your stomach, causing acid reflux into your oesophagus.

This not only affects you during the day but can interfere with your sleep at night, too.

It helps to eat several small meals during the day to keep the amount of food in your stomach at a minimum, and you should avoid eating right before bed.


3. Stay Active

Exercising not only increases circulation, but it also supplies your body with “feel good” chemicals known as endorphins.

Incorporating a 30-minute exercise routine on a daily basis will help you to feel more uplifted during the day while helping you to sleep at night.


Read more about exercise during pregnancy: 



4. Reduce Nightly Bathroom Visits

Caffeinated beverages, such as coffee and tea, cause you to urinate more and can make you get up multiple times during the night to use the bathroom.

Although you want to drink plenty of water during the day, cut down on your intake in the evening to reduce the number of trips you take to the bathroom.

In addition, you can lean forward when you pee to empty your bladder as much as possible.


5. Alleviate Muscle Cramping

The reason for muscle cramping, specifically leg cramps, for women who are pregnant is unclear.

It’s possible that they are due to compressed blood vessels that reduce blood flow.

They might also be related to insufficient levels of magnesium and calcium.

Whatever the cause, leg cramping might be reduced by eating foods that are high in these minerals or adding a supplement containing calcium and magnesium to your diet.

Always consult with your physician before taking any supplements.


Pregnancy is an exciting milestone in your life, and you want to ensure that you enjoy it. That can be a challenge, however, when you are running on too little sleep. These practices can help you to sleep better during pregnancy and gear you up for caring for your new little bundle of joy.



More about MA Sleep Institute:

Amanda Lasater is a team member and Sleep Expert at the MA Sleep Institute, an organization dedicated to helping people get their best sleep.

Amanda briefly describes the values and work of the Institute:

“We share a deep belief that quality, restorative sleep is vital to living a better life, but we also understand that good sleep doesn’t come easy to everyone. Through our extensive research studies and partnerships with medical experts, we are committed to educating others about the importance and benefits of prioritizing sleep.”