How pregnancy impacts your sleep

Everyone has different experiences with pregnancy, but it’s no secret that pregnancy can significantly affect how you sleep. 

Some of the most common sleep issues experienced by soon-to-be mothers include:

• Insomnia
• Back pain
• Restless leg syndrome
• Sleep apnea
• Snoring
• Overheating
• Leg and foot cramp
• Heartburn

As your baby develops, you may find it difficult to find a comfortable sleeping position. Below we’ve outlined the best ways you can sleep peacefully.

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Pregnancy sleep tips

Whether you’ve only just found out that you're pregnant or you're far along your journey, these sleep tips will help you sleep more comfortable as your body changes.

Keep your bedroom cool

Overheating at night is common while your hormone levels change. We recommend leaving your windows open or keeping a fan on as you sleep, though be sure to check the fan’s safety instructions first to make sure it’s safe to do so.

If you’re looking for a more permanent solution, you could invest in a cooling mattress or mattress protector to keep you feeling nice and fresh all night long.

Browse our mattress protectors today

Create a relaxing environment

By this, we mean anything that makes you feel the cosiest and most relaxed! Pillows, blankets, duvets, more space - everything!

Also, try to keep your bedroom only for sleeping. If you often work in your bedroom, it may help to move your desk into another room for a while to avoid associating the bedroom with work.

Nap during the day

From the very start of your pregnancy, you may start to feel more drained as your body prepares for your baby’s development.  To combat this, try to schedule a daily nap in the afternoon. This will help you feel refreshed for the rest of the day.

Tiredness in pregnancy is common, so don’t worry if you start to feel a little more sleepy than usual. However, if you are concerned, please seek your doctor’s advice.

Eating and drinking

Make sure that you stay hydrated and get all the nutrients you need. This is good for your baby and will also help you to sleep more deeply. However, it’s best to monitor the amount of tea, coffee and fizzy drinks that you consume, as excess sugar and caffeine can interrupt your sleep.

Heartburn at night is also quite common during pregnancy. This is a result of your digestive system adjusting to the changes. We’d recommend avoiding caffeine and spicy foods within a few hours of sleep.

Do some gentle stretching

Restless leg syndrome and leg and foot cramps can occur as you sleep, disturbing your sleep. To avoid this, try some gentle leg stretches by the side of your bed. These will relax your muscles.

If you have any questions about which stretches would be best for you, consult a healthcare professional who will be able to recommend the most appropriate exercise for your stage of pregnancy.

Create a routine

Having a routine to follow before you go to bed can help your body relax and wind down as you prepare to sleep. This routine can be as simple as setting aside half an hour to read a book before cleaning your teeth.

Try not to get frustrated with yourself

Being sleep deprived can affect your moods, so try to be easy on yourself if you can’t sleep perfectly. Avoid putting too much pressure on yourself. Pregnancy is different for everyone - and you’re doing great.

The most important thing to remember is that tiredness during pregnancy is completely normal, as is having disturbed sleep. The pregnancy sleep tips above can help, but if you have any further worries, seek medical assistance.

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Sleep tips for each stage of pregnancy

As your body changes and develops, so too do your sleep requirements. Pregnancy sleeping can take some getting used to. But don’t worry, we have sleep tips specific to each trimester that you can try.

First-trimester sleep tips

You may have already noticed that you feel a little more tired than usual. This is because your progesterone hormone levels are changing, which can cause you to feel drained earlier on in the day. For this, we’d recommend that you:

• Start taking regular afternoon naps. These will restore your energy so you don’t feel as groggy in the morning when you wake up.
• Try to go to sleep and wake up at the same time to get your body clock into a healthy sleep routine.

Night sweats and the urge to urinate often may also occur at this stage. If you experience these symptoms you can:

• Drink less in the lead up to bedtime
• Keep your bedroom nice and cool

How to sleep during your first trimester

At this point in your pregnancy, you can still sleep however you’d like. If you’re a front-sleeper, you should make the most of these last few weeks before your bump becomes too big to sleep comfortably.

Also, if your mattress seems to be nearing the end of its life, now is the best time to get a new one. This will give your body enough time to adjust to a new mattress so you can enjoy comfortable sleep during the later stages of your pregnancy.

Check out our mattress collection

Second-trimester sleep tips

In this trimester you may experience more disturbed sleep. This can come in the form of:

• Leg cramps
• Heartburn
• Frequent urination

These conditions can make going to sleep more challenging, but we have some tips to help you out:

• If you experience sudden cramp, press your feet against the foot of your bed and flex your leg and foot muscles gently until it stops.
• Avoid eating spicy foods and other heartburn triggering foods late in the day.
• Drink less water before bed to reduce the need to urinate.

How to sleep during your second trimester

In your second trimester, you should start to sleep on your side to aid your baby’s development.

At this stage of pregnancy, you may want to start considering support pillows or pregnancy pillows to help alleviate the growing pressure on your belly, back and hips.

Third-trimester sleep tips

Your third trimester will be the stage where your sleep will be most disturbed. The most common sleep disturbances at this point are:

• Lower back pain
• Restless leg syndrome
• Frequent need to urinate
• Leg cramps
• Overheating

Everyone's needs at this point are unique, so to make your sleep as comfortable as possible, we suggest:

• Adding a pillow to your back and hips for additional support
• Discussing with your doctor how you can ease your back pain

How to sleep during your third trimester

It’s recommended that you sleep on your left side to ensure optimum blood flow to your uterus. Sleeping on your side is also usually the most comfortable for your bump. 

If you are worried about rolling onto your back in the night, try placing a rolled-up blanket or a couple of pillows behind your back to keep you on your side.

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Best pregnancy sleep positions

Finding a comfortable pregnancy sleep position may seem difficult, but we can help!

Depending on how far along you are with your pregnancy, you may only be limited to sleeping on your side. 

Below we’ve included a table for pregnancy sleep positions during each trimester of your pregnancy:

	First trimester	Second trimester	Third trimester
Recommended sleeping position	However you feel comfortable sleeping	Either side	Left side

Sleeping on your back while pregnant

This will ensure you and your baby have the most comfortable sleeping experience.

Sleeping on your side while pregnant

Sleeping on your left side is recommended - especially in the later stages of pregnancy - as this allows the most oxygen to flow to your uterus. It also removes some of the pressure from your bladder, lessening the need to urinate. 

To make sleeping on your left side as comfortable as possible, you should:

• Bend your knees
• Place a pillow between your knees for extra support
• Place a pillow or blanket beneath your bump to alleviate pressure
• Invest in a pregnancy pillow or place a rolled-up blanket behind you to stop you from rolling onto your back

Sleeping on your side can put additional pressure on your hips and shoulders. If you find that your mattress is too uncomfortable to sleep on your side, why not look at our memory foam and latex mattresses? These types of mattresses contour to your body and relieve pressure from your joints exactly where you need it most.

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How a pregnancy mattress can aid your sleep

It’s not essential to buy a new mattress, especially for your pregnancy. But, if your mattress is nearing the end of its life and not providing the proper comfort and support, it’s probably the right time to consider a new one. 

You need a mattress that gives the correct comfort and support as your physique changes during your pregnancy. But, as a mattress will last you for years to come, you want to make sure that it will also provide good support and comfort outside of pregnancy.

We’ve listed some of the key considerations you should take into account when searching for a new mattress: 

• Price!
• Your usual sleeping position
• Your pregnancy sleeping position
• Your firmness preferences
• Its temperature regulation
• Its breathability
• It's level of motion transfer
• Its edge support
• If it has removable covers
• If it has a pillow top

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Types of pregnancy mattresses

If you’re looking for a specific type of mattress to make your pregnancy journey more comfortable, then look no further than the recommended mattresses below. The best mattress for pregnancy is subjective and depends on your personal preferences. But never fear - we’re here to help.

We’ll explain the benefits of memory foam, latex, pocket sprung, hybrid mattresses and more!

Memory foam mattresses

Memory foam mattresses are a consistent consumer favourite - and they are a great option for pregnancy support.

Memory foam moulds and contours to your body as you sleep, meaning you’ll experience tailored comfort and support all night long. Not only that, but the mattress will adapt and offer different levels of support as your body changes.

Pressure relief is one of the defining qualities of memory foam. The material has the ability to distribute your weight evenly across the mattress as you sleep. This helps to relieve pressure from your joints - so you don’t have to worry about waking up feeling stiff.

Latex mattresses

Like memory foam, latex mattresses provide unique support by responding to your body shape as you sleep.

What sets latex apart from other foam or gel mattresses is how responsive it is as you move around at the night. You’ll feel blissfully comfy no matter how you sleep. This even helps to soothe your joints and muscles and offer pressure relief after a long day, making latex one of the best pregnancy mattress types.

Latex mattresses are also naturally hypoallergenic. This means they protect against mould and dust for a cleaner sleeping experience - just one more thing to make your pregnancy sleep environment that bit more relaxing.

Pocket sprung mattresses

Pocket sprung mattresses are a classic - it’s no wonder that so many of our customers opt for them. With budget-friendly prices and comfort guaranteed for years, a pocket sprung mattress may just be the one for you.

These mattresses feature hundreds - sometimes thousands - of tiny pocket springs that cradle you as you sleep,  providing optimal support. No matter your preferred firmness, there’s a pocket sprung mattress for you.

As you move along with your pregnancy, you and your partner may have very different sleeping schedules, which can be disruptive. However, most pocket sprung mattresses have no ‘motion transfer’, meaning you won’t be able to feel your partner tossing and turning in the middle of the night.

Hybrid mattresses

You don’t have to choose between either foam or springs. You can have both. Hybrid mattresses offer the best of two types of fillings - whether it’s memory foam, latex or gel, they can all be combined with pocket springs!

Hybrids are great if you move around a lot in your sleep, making them the perfect choice of pregnancy mattress for many expectant parents.

Browse through our extensive range of hybrid mattresses and find the right combination of comfort fillings and support layers for you.

Orthopaedic mattresses

If you prefer firmer support, or if you need a little extra care for your back and joints, an orthopaedic mattress can help.

Ortho mattresses can be especially useful during pregnancy as they promote healthy spinal alignment and provide extra back care. Consider investing in an orthopaedic mattress if your lower back feels strained and you need more pressure relief.

We offer a variety of orthopaedic mattresses for every budget, so why not check them out today?

Natural filling mattresses

Many people may not think of natural filling mattresses as pregnancy mattresses, but you should definitely consider them when making your decision!

Night sweats and overheating are common throughout pregnancy. Natural filling mattresses are made from natural fibres such as cotton, wool and cashmere, which are all naturally breathable. This means these mattresses can naturally help to regulate your temperature, no matter the season.

It’s important to note that natural mattresses are on the more expensive end of the mattress spectrum. This is because many of these mattresses are traditionally made in the UK and focus on a luxury sleeping experience.

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Best mattresses for pregnancy

Now you know what types of mattresses are best for pregnancy, check out our hand-picked selection of mattresses that will help you sleep better over the next nine months.

You can learn more about the Millbrook Wool Ortho 1000 in the video below:

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Mattress toppers for pregnancy

If your mattress is completely fine but you’re just looking to give it a bit of a refresh, a mattress topper is a great alternative. They’re an affordable and quick way to make your mattress feel brand new again. 

A mattress topper is a layer of material that sits on the top of your mattress to add extra comfort and support. Toppers are great for pregnancies as they give you the option of purchasing a firmer or softer topper, depending on your needs at the time. You can then simply swap them or remove them as your sleep needs change over the course of your pregnancy. 

We offer a variety of mattress toppers for you to choose from, including:

• Soothing microfibre
• Plush memory foam
• Sink-in gel foam

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Best pregnancy mattress toppers

Pregnancy mattress toppers can make a real difference to your sleep quality, so why not check ours out below? We’ve picked out a selection of our mattress toppers that can also be used as pregnancy mattress toppers to help soothe you to sleep.

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We hope our pregnancy sleep tips help you to get a good night’s sleep! From the best pregnancy sleep positions to the best pregnancy mattresses and mattress toppers - you now know it all!

Why not try our suggested pregnancy mattresses to make your sleeping experience even more relaxing? Or, if you’re looking to prepare for your little one’s arrival, we have lots of helpful information about buying a mattress for your baby.

If you have any concerns about sleeping while pregnant or would like more specific pregnancy mattress buying advice, please speak to your doctor or healthcare professional.