How Many Hours Should A Pregnant Woman Sleep?
Sleep is essential for everyone’s health and well-being, no matter what stage of life they’re in. But how many hours should a pregnant woman sleep? The answer might surprise you!
In this article, the sleep experts at Newton Baby explain why it’s important to get plenty of uninterrupted sleep while you’re pregnant. Then we’ll break down sleep patterns by trimester so you know what to expect as your belly and your baby grow over the next nine months.
We’ll also give you tips to help relieve some of the most common sleep problems you’ll face over the course of your pregnancy.
How Many Hours Should A Pregnant Woman Sleep?
Sleep is a necessity — especially when you’re pregnant!
In answer to the question, “How many hours should a pregnant woman sleep?” most doctors recommend eight to 10 hours per night.
But any mom who’s gone through a pregnancy will tell you that isn’t always possible. There are countless problems that could interfere with your sleep, and you may not be able to reach the nine or 10 hours you want.
That being said, do your best to spend at least eight hours in bed with the goal to get as much sleep as you can. If you find yourself only getting seven hours of sleep each night, don’t get discouraged — that only leads to more sleepless nights!
Try some of the tips we discuss later on this article to find your own unique answer to the question, “How many hours should a pregnant woman sleep?”
Do what feels right for your body and your baby, and everything will be fine.
Sleep By Trimester
During the first trimester, your body undergoes a lot of changes, both mentally and physically.
Even if you’re less active during the day, your body is still dealing with some pretty significant stress. If you don’t compensate for this strain, you’ll become exhausted very quickly.
First-time mothers should plan their sleep the way they plan the rest of their day.
Schedule a nap if you feel you need it. And always go to bed at night at the same time — even if you don’t fall asleep right away — so your body gets used to the new timetable.
During the second trimester of your pregnancy, your sleep may actually improve from what it was in the first trimester.
Your body is now used to the changes that started in the first three months, so you may feel more energetic. Don’t let this new-found energy disrupt your good sleep habits!
Resist the temptation to pack your day full of activity just because you feel better. And, by all means, continue to get as much sleep as possible.
The third trimester is the toughest of the three when it comes to the question of how many hours a pregnant woman should sleep each night.
From back pain to trouble getting comfortable to your little one kicking at odd hours, the last three months are full of problems that will keep you from getting the eight to 10 hours of sleep you need to feel your best.
If you find yourself getting sleepy during the middle of the day because of poor sleep at night, take a nap if your schedule permits.
And, as we mentioned earlier, try not to stress over how much sleep you’re getting — you’ve got enough to worry about right now! Just do your best to get as much sleep as possible.
Tips For A Good Night’s Sleep
Upgrade Your Mattress
One of the best ways to satisfy the experts’ advice about the question, “How many hours should a pregnant woman sleep?” is to upgrade your mattress. A soft, supportive mattress will help you relax at night, fall asleep faster, and stay that way longer.
While you’re upgrading your own mattress, take some time to shop for your baby’s crib mattress as well.
This important piece of baby furniture is essential to your little one’s health and happiness. Not to mention long, uninterrupted sleep for both of you!
For more information about furnishing your newborn’s room, take a few minutes to read these helpful articles:
- Baby Crib Sets: What To Look For When Furnishing Your Nursery
- Baby Cradles: The Complete Guide To Buying The Safest Cradle
- Bassinet Mattress Buyer’s Guide: 4 Tips For Choosing The Right Mattress
Be Consistent With Your Sleep Schedule
We know this can be tough, but a surefire way to figure out for yourself how many hours of sleep you need is to be as consistent as possible with your sleep schedule.
Going to bed at the same time every night and getting up at the same time every morning prepares your body to relax and wind down at bedtime.
The results? Falling asleep faster and staying asleep longer!
Cool The Heartburn
At some point during your pregnancy, you’ll likely suffer from heartburn.
The burning in your chest or throat can wake you up in the middle of the night and ruin a perfectly good night’s sleep. Or this form of indigestion can keep you from falling asleep in the first place.
To cool the heartburn, avoid spicy foods as much as possible and cut down on rich foods for dinner.
Relax Restless Legs
Restless leg syndrome (RLS) — a nearly irresistible urge to move your legs — is a very real problem for pregnant women. Unfortunately, you can’t take traditional medication for this issue when you’re pregnant.
To combat the feelings of restless leg syndrome, try to get some exercise during the day — even a walk can help — and be sure to take a good prenatal vitamin that includes folate and iron.
Get Comfortable With A Pregnancy Pillow
Whether you just found out you’re pregnant or your little one is due any day now, a pregnancy pillow is a great addition to your nighttime routine.
A pregnancy pillow can be used to support your back, belly, hips, shoulders, head, and legs — sometimes all at the same time! — as your body grows and changes during pregnancy.
Some pregnancy pillows are simple wedge- or bean-shaped cushions for your belly or lower back. Others are large, tube-shaped cushions that provide support for your whole body.
The largest pregnancy pillows even offer 360 degrees of support to help you sleep comfortably during your first, second, and third trimester.
Keep Daytime Naps Short
As we mentioned earlier, a daytime nap may become an essential part of your day-to-day activity. That’s OK! Just keep your naps short or you run the risk of not being able to fall asleep at night.
The best time for most to nap is midafternoon, but find the routine that works best for you. Set an alarm for 20 to 40 minutes (try not to go over an hour), and then catch some zzzs.
Consider doing a light form of exercise after you wake up so you’re not so energized at night that you can’t fall asleep.
Prevent Nausea Before Bed
Morning sickness can happen any time during pregnancy. When it occurs at night, it’s especially harmful to your sleep routine.
To prevent nausea before bed, try eating some crackers a few minutes before you lie down. Saltines are our favorite and do a great job of dampening the waves of nausea that can hit any time when you’re pregnant.
It’s also a good idea to keep a few crackers next to your bed in case you wake up nauseated in the middle of the night.
Reduce Midnight Bathroom Breaks
When your baby gets big enough, there will be times when they’re pushing on your bladder. In fact, you may find yourself waking up multiple times during the night to use the restroom!
Though you can’t prevent your little one from using your bladder as a punching bag, you can minimize nighttime bathroom trips by reducing the amount of liquid you drink in the evenings.
Continue to drink plenty of water during the day, but stop your liquid intake three to four hours before bedtime. This will give your body time to process a lot of the water out of your system so your bladder won’t be as full in the middle of the night.
Take Care Of Yourself And Your Baby
Taking care of yourself and your baby is vital for your family’s mental and physical health!
Follow the tips on this list to get as much sleep as possible while you’re pregnant. And prepare early to give your newborn a safe, comfy night’s sleep as well by furnishing their nursery with a non-toxic crib mattress from Newton Baby.
With Newton Baby’s Wovenaire® and Breathe-Thru technologies built in to every mattress, you can rest easy, secure in the fact that your baby will get the best, safest night’s sleep possible — even if they accidentally roll over onto their stomach.
That’s peace of mind — and long, uninterrupted sleep — you can’t get anywhere else!
For more information on helping your baby sleep through the night and to check out our crib mattresses, sheets, pads, and swaddles, visit NewtonBaby.com today.