Anyone who is or has been pregnant has probably experienced the kind of crushing fatigue that is unique to pregnancy. I remember being pregnant and working ridiculous hours as an OB/GYN resident while also having a toddler at home. In the first trimester, I would get home from work, go directly to the couch and sleep until the alarm went off the next morning. I literally could not do anything besides sleep. Then after the fatigue of the first trimester or so improves, sleep can quickly become more difficult. Discomfort due to aches and pains, getting up to use the restroom several times per night, heartburn, and the snoring that often happens toward the end of pregnancy all make a good night’s sleep harder to achieve as your pregnancy goes on.

Sleep position – it is usually recommended to try to sleep on one side or the other. Find the position that is most comfortable for you. Use pillows to support your legs and abdomen. There are many pregnancy body pillows that can help to get in the most comfortable position possible. Keep your bedroom very dark, cool, and as free of kids and pets as possible. Stop using anything with a screen (TV, phone, Ipad) at least 30 minutes before bed so that your brain knows it is time to go to sleep. Staying active throughout the day and exercising 30 minutes most days of the week will help you sleep better as well. Gentle stretching or yoga before bed can be helpful as well. There are several apps that have calming meditations to do before bed to help with falling asleep. These include Calm, Headspace, and Deep Sleep.

These conditions common especially in the third trimester and can make sleep difficult.

Make sure you are drinking plenty of water throughout the day. Sometimes this can be due to low iron levels (RLS) or not enough magnesium or potassium in the diet. Taking a magnesium supplement at night can help with sleep and prevent cramps. 

Sometimes heartburn is the culprit that causes difficulty sleeping. Prevent heartburn by having a smaller meal at night and avoid eating too close to bedtime. Sleeping with your head elevated may also prevent heartburn. 

If you have had a few nights in a row of tossing and turning and just not getting any sleep, over the counter sleep aids are safe to use occasionally in pregnancy. These medications are diphenhydramine (the ingredient in Benadryl and Tylenol PM) or doxylamine (Unisom).