Pregnancy And Sleep: Finding Comfort In Bed

Why Sleep Is Harder During Pregnancy

A woman's body changes significantly during pregnancy, both physically and hormonally. Around 78% of women report more disturbed sleep while pregnant compared with other times. Common causes include physical discomfort, restless leg syndrome, snoring, leg cramps, and heartburn.

As the baby grows, finding a comfortable sleeping position becomes increasingly difficult. The mattress that felt fine before pregnancy may no longer provide the support your body needs at a heavier weight and different shape.

Sleeping Position

Lying on your left side with a pillow between your knees and one under your bump is the most commonly recommended position during pregnancy. Sleeping on the left side promotes better blood flow to the baby and reduces the risk of low blood pressure, impaired breathing, indigestion, and swelling in the ankles, feet, and hands.

If snoring is a problem, an extra pillow to elevate your head slightly can help keep the airways open. For heartburn, sleeping in a semi-reclined position with the upper body raised reduces acid reflux.

Short naps during the day can also help. One or two brief rests actually improve night-time sleep during pregnancy by preventing the overtiredness that makes it harder to relax at bedtime.

Does Your Mattress Need Replacing

Your mattress may no longer be providing adequate support during pregnancy. You are heavier than usual, and the extra weight changes how your body interacts with the mattress surface.

Signs your mattress is not coping:

• You wake up with back pain or hip pain that eases during the day
• You can feel springs or lumps through the surface
• The mattress visibly sags where you sleep
• You cannot get comfortable despite trying different positions

If the mattress is more than seven years old, pregnancy is a good reason to consider replacing it. During pregnancy, it is your hips, lower back, and spine that need the most support.

If a new mattress is not feasible, a memory foam topper can be a practical alternative. Memory foam responds to body heat, moulding to your shape as your body warms the surface. This provides contouring support that adjusts as you move during the night. For more on how memory foam works, see our memory foam guide.

After The Baby Arrives

Sleep is in short supply with a newborn. When you do get the chance to sleep, it matters even more that your mattress is comfortable and supportive. If you did not replace your mattress during pregnancy, it is worth reassessing once the initial weeks have passed.

You might also want to consider whether your bed is large enough. Moving from a double to a king gives each person significantly more space. Our UK mattress sizes guide covers the dimensions and room requirements for each size.