Sleep & Rest in Pregnancy

Pregnancy often brings a deep and natural tiredness- your body is working harder than ever before. But for many, quality sleep feels harder to come by just when you need it most. Between hormonal changes, physical discomfort, vivid dreams, and an active mind preparing for birth, restful nights can feel elusive.

Understanding why your sleep changes, and how to support it through gentle, realistic habits, can make a meaningful difference to your energy, mood, and postnatal recovery. Know that it is normal for patterns to change.

 

Why Sleep Feels Different in Pregnancy

From the earliest weeks, rising levels of progesterone can leave you feeling drowsy during the day, while frequent trips to the loo, temperature changes, and an ever-growing bump can interrupt your nights.

By the third trimester, as your body prepares for labour, you may find yourself waking more frequently- a normal and protective pattern designed to help you tune in to your baby and your body. Rather than striving for perfect, uninterrupted sleep, think of this time as an opportunity to practise rest in all its forms.

 

“Sleep isn’t just about the hours you spend with your eyes closed. It’s also about the small restorative moments you allow yourself each day.”

 

Gentle Habits for More Restful Days and Nights

Create a calming evening rhythm

Rather than trying to force sleep, focus on winding down. Dim lights, reduce screens an hour before bed, and try a short guided relaxation or hypnobirthing track from your PregnaHub® library. Slow breathing, visualisation and positive affirmations can reduce cortisol levels and prepare your body for rest.

If your mind feels busy, write down thoughts or tomorrow’s to-dos- a simple act that tells your brain it’s safe to switch off for now.

 

Prioritise comfort and alignment

As your bump grows, sleeping on your side (especially your left) supports circulation and helps your baby receive plenty of oxygen. Use pillows between your knees and under your bump to relieve hip and back strain.

If heartburn wakes you, try propping your upper body slightly, and avoid large meals late in the evening. A magnesium-rich snack  such as oats, banana or almonds- can also support more restful sleep.

 

Rest even when you can’t sleep

If you find yourself awake at night, know that rest still counts. Listen to a relaxation audio, focus on gentle breathing, or practise body scans- noticing tension and releasing it slowly.

This mindful rest keeps your nervous system calm and prevents the frustration that often worsens insomnia. Trust that your body knows how to make up for lost sleep with micro-rests and hormonal balancing throughout the day.

 

Support your body clock naturally

Getting daylight within the first hour of waking helps regulate your circadian rhythm, making it easier to sleep later. Try gentle morning yoga or a short walk, even for ten minutes. In the evening, dim lights and create a predictable routine so your body recognises the cues for rest.

 

Ask for (and accept) support

If you’re finding fatigue overwhelming, it’s worth speaking with your midwife or GP. Low iron levels, disrupted blood sugar, or thyroid changes can all contribute to tiredness.

Beyond the physical, share how you’re feeling emotionally too. The weight of mental load, work, and family responsibilities can drain energy even more than physical changes. Asking for help is not indulgent, it’s a form of preparation for parenthood.

 

How Sleep in Pregnancy Supports Postnatal Recovery

Resting well during pregnancy helps your body build reserves for the postnatal period. Research shows that those who maintain healthy sleep patterns in pregnancy experience:

• Improved emotional wellbeing and resilience after birth
• Faster postpartum physical recovery
• Stronger immune function
• Lower rates of postnatal mood disorders

By practising relaxation and restorative rest now, you’re developing tools that will serve you through those early newborn weeks- when sleep becomes more fragmented, but your ability to self-soothe and rest intentionally becomes invaluable.

 

A Mindful Approach to Rest

In hypnobirthing, rest isn’t seen as passive- it’s an active process of tuning in, restoring balance, and allowing your body to do its incredible work. Try reframing rest as part of your preparation, not something to feel guilty about.

Each nap, quiet moment, or gentle stretch supports the hormonal balance that keeps you and your baby well.

“Your body is already working full-time growing new life- everything else is optional.”

 

Where to Find More Support

Inside your PregnaHub® app, you’ll find:

• Pregnancy yoga sessions designed to ease tension and support sleep
• Relaxation audios – a whole album!
• Expert Q&As to help put your mind at ease around burning questions
• Community spaces where you can connect with others and see what’s working for them

When you approach rest with compassion and curiosity, you’ll discover it’s not about doing more-  it’s about allowing yourself to be.