How much sleep do I need when I am pregnant?

When you are pregnant, you need more sleep than usual. However, during pregnancy, your sleep might be less as deep or refreshing than usual. You may also wake up more often throughout the night. You may feel especially tired at the beginning and towards the end of your pregnancy.

Getting more sleep is not always easy. It can be even more difficult if you have work, other children, or other responsibilities. To get enough rest, it can help to:

• have a daytime nap
• rest as much as you can during the day
• go for a walk in the late afternoon or early evening
• avoid tea and coffee before bedtime
• relax before bed by taking a bath, reading, listening to music, watching TV, or having a backrub
• go to bed earlier than usual

How does pregnancy affect my sleep?

You may have many pregnancy-related symptoms that affect your sleep, especially during the first and third trimesters. Examples include:

• temperature changes
• morning sickness
• the need to pass urine (wee) more often
• leg cramps and lower back aches
• nightmares and other dreams
• congestion, snoring
• indigestion

How do I sleep safely during pregnancy?

From 28 weeks until your baby is born, doctors recommend that you sleep on your side. This includes sleeping on your side at night and when you nap during the day. You can sleep on either or both sides.

Usually, the position you fall asleep in is the position you are in for the longest amount of time when you sleep. Changing positions when you sleep is also normal. Don’t worry if you wake up on your back. If you wake up in the middle of your sleep time, just roll over onto your side and continue sleeping.

The reason doctors recommend that you sleep on your side is because lying on your back during the later stages of your pregnancy puts pressure on your major blood vessels. This can reduce the flow of blood to your uterus and restrict your baby’s oxygen supply. This can also affect their heart rate. Research suggests that this causes a higher risk of stillbirth.

Remember, stillbirth can occur because of many different reasons. Most causes are not in your control. Research shows that sleeping on your side can reduce the risk of stillbirth.

To make sleeping on your side easier and more comfortable, bend your knees while you are lying down. Then, put a pillow between them. You can also put a pillow under your belly for support.

What problems might I have when sleeping during pregnancy?

During pregnancy you or your partner may notice some of the following sleeping problems:

• snoring, sometimes for the first time in your life
• pauses in your breathing
• insomnia
• light sleep and/or waking up frequently throughout the night
• trouble going back to sleep after you have woken up at night
• periodic limb movements — you may move, jerk or kick your legs a lot just as you are going to sleep or through the night

When should I see my doctor?

You should see your doctor if you have trouble sleeping and you are worried it is affecting yours or your baby’s health.

You should also speak to your doctor if you started snoring during your pregnancy. It could be a sign of other medical problems that can affect your and your baby’s health.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

How can I improve my sleep during pregnancy?

Improve your sleep during pregnancy by doing the following:

• Manage any pregnancy symptoms that are affecting your sleep.
• Use a pregnancy pillow to help you get comfortable — they come in many different shapes and sizes.
• Improve your sleep hygiene.

Manage these pregnancy symptoms to improve your sleep:

Morning sickness

Nausea may keep you awake. You can reduce this nausea by not letting yourself get too hungry. During the day eat bland snacks such as crackers.

Frequent urination

During early stages of pregnancy, hormonal changes cause you to go to the toilet more often.

During the later stages of pregnancy, your baby can press on your bladder causing you to need the toilet a lot.

To help avoid disturbances at night, keep hydrated during the day and avoid drinking too much before bed.

Pelvic floor exercises can help you manage any 'leaks' you get when you sneeze, cough or lift something. They will also help you avoid continence problems in years to come.

If you feel pain or burning when you pass urine, talk to your doctor or midwife. These could be signs of an infection.

Leg cramps

Leg cramps are very common during pregnancy, especially at night. It’s not really understood why they happen.

You can ease a cramp by stretching and massaging your calf muscles when it happens.

Back pain

You might find your back aches more at night. If you can, try to avoid heavy lifting, housework, and long periods of standing. Take breaks during the day and rest with your legs up if you can.

Disruptive dreams

When you are pregnant, you may have more dreams than you would normally. They may be unusual dreams or nightmares. Sometimes it can be related to stress, or it could be due to inconsistent sleep.

Try to stick to a regular schedule, try different sleep positions or use a pregnancy pillow. If you are having dreams that are disturbing you, it can help to:

• talk to your partner or a friend
• consider seeing a counsellor

Nasal congestion

Due to hormonal changes as your pregnancy progresses, you may get a blocked nose and feel stuffed up, affecting your sleep. Nasal sprays can help.

Indigestion

Heartburn is common in pregnancy and can keep you from sleeping. This happens when your growing baby presses on your body organs, causing reflux.

Sleeping with your head raised and supported by pillows can also help ease the pain. Antacids may help — ask your pharmacist to recommend one. Try to avoid overeating, and foods that are spicy, acidic or fried.

See your doctor if heartburn is causing you severe discomfort, or if you have other symptoms such as:

• swelling of your hands, feet, or face
• headache
• distorted vision

Most sleep medicines are not considered safe to take during pregnancy. Do not take any sleeping medicines without first discussing this with your doctor.

Who can I talk to for advice?

Whether you are experiencing common pregnancy problems or more serious sleep disorders, anxiety or depression, you can get support from a range of professionals and services. These include:

• your midwife or obstetrician
• your doctor
• Beyond Blue on 1300 22 4636
• call Pregnancy, Birth and Baby to speak to a maternal child health nurse on 1800 882 436 or video call. Available 7am to midnight (AET), 7 days a week.

Resources and support

• The Sleep Health Foundation provides information about sleep during pregnancy and links to online resources and programs.
• The Health Resource Directory has sleep hygiene information, as well as advice on good sleep habits in Chinese, Arabic and Vietnamese.
• Visit the Australian Psychological Association for more information on seeking help and treatment for sleeping difficulties.
• THIS WAY UP has a free online program which provides practical strategies to help deal with ongoing insomnia, based on cognitive behavioural therapy (CBT).

Aboriginal and Torres Strait Islanders

• Visit Stronger Bubba Born to learn more about sleeping on your side when Bubba is inside.
• Safer Baby has culturally adapted information co-designed with Aboriginal and Torres Strait Islander communities.

Other languages

Safer Baby has information that has been translated into 25 languages to help with a safer pregnancy.