9 Unexpected Sleep Mistakes Pregnant Women Make

Navigating sleep during pregnancy can feel like a full-time job. Between finding a comfortable position and the endless trips to the bathroom, it’s no wonder that many moms-to-be struggle to get a good night’s sleep.

As a neonatal nurse, I often hear new moms reflect on their pregnancy sleep woes and realise some common mistakes that were unknowingly made. Today, I’ll share some unexpected sleep mistakes that might be keeping you up at night and how to fix them.

Many pregnant women unknowingly make sleep mistakes such as worrying about the perfect position too early, over-hydrating before bed, and using the wrong type of pregnancy pillow. Understanding these common mistakes and making small adjustments can significantly improve your sleep.

1. Sleeping on your Left Side Too Early

It's common advice that pregnant women should sleep on their left side, but there's no need to stress about this too early if it's uncomfortable!

During the first trimester, it's usually okay to sleep on your back or your right side. Stressing about finding the perfect position can cause unnecessary anxiety. In the early stages, focus on getting comfortable and resting well.

2. Over-Hydrating Before Bed

Staying hydrated is crucial during pregnancy, but drinking too much water right before bed can lead to frequent bathroom trips that disrupt your sleep.

Try to balance your water intake throughout the day, and limit fluids an hour or two before bedtime. This approach helps reduce nighttime awakenings and improves your sleep quality.

3. Not Using a Pregnancy Pillow

A pregnancy pillow can be a game-changer when it comes to sleep comfort. As your pregnancy progresses, a pregnancy pillow provides support for your belly and back, helping you maintain a comfortable side-sleeping position. 

Our Butterfly Maternity Pillow® offers targeted support all night long. Its unique wedge design alleviates back pain and prevents you from accidentally rolling onto your back. 

Check out our shop to see how it can make a difference in your sleep.

4. Using Too Many Pillows

It might seem like a good idea to stack multiple pillows for support, but this can actually lead to awkward sleeping positions and more discomfort. Instead of wrestling with a mountain of pillows, opt for a single, well-designed pregnancy pillow.

Our Butterfly Maternity Pillow® offers optimal support without the need for extra pillows, ensuring you stay comfortable all night long.

5. Eating the Wrong Bedtime Snacks

Certain foods can trigger indigestion or heartburn, making it harder to fall asleep. Spicy foods, acidic foods, and large meals close to bedtime can cause discomfort.

Opt for light, easily digestible snacks like yogurt or a banana if you’re feeling peckish before bed. This can help you avoid nighttime heartburn and improve sleep quality.

6. Ignoring Room Temperature

Pregnancy can make you more sensitive to temperature changes. Not adjusting your room to a cooler temperature can lead to overheating, which is a common sleep disruption during pregnancy.

Aim to keep your room between 16-20°C (65-68°F) and consider using a fan or lightweight blankets to maintain a comfortable sleep environment.

7. Not Creating a Bedtime Routine

Skipping a calming bedtime routine can make it harder for you to wind down. A simple routine like reading, taking a warm bath, or doing some light stretching can signal to your body that it's time to sleep. Establishing a bedtime ritual helps you transition into a restful state more easily, making it simpler to fall asleep.

8. Worrying About the "Perfect" Sleep Position

It's easy to become overly focused on finding the perfect sleep position, but stressing too much about it can make it even harder to relax.

While it's recommended to sleep on your left side in the later stages of pregnancy, it's more important to listen to your body and find what feels comfortable. Don't lose sleep over the "perfect" position; comfort is key.

9. Not Using the Right Kind of Pregnancy Pillow

Not all pregnancy pillows are created equal. Using the wrong shape can lead to discomfort and poor sleep. A wedge-shaped pillow, like our Butterfly Maternity Pillow®, provides targeted support for your belly and back, promoting spinal alignment and reducing pressure on your lower back.

Unlike bulky full-body pillows, our pillow is designed to fit comfortably in your bed and adapt to your changing body. If you're looking for a way to improve your sleep quality, check out our shop.

FAQs 

Is it safe to sleep on my back during pregnancy?

It’s generally safe during the first trimester, but as your pregnancy progresses, it's better to sleep on your side, preferably the left side.

How do I know if I need a pregnancy pillow?

You might need a pregnancy pillow if you're experiencing back pain, hip discomfort, or difficulty staying on your side, a pregnancy pillow can provide much-needed support.

Can sleep positions affect my baby's movement?

Certain positions, like sleeping on your back, can potentially reduce blood flow, but this typically doesn’t affect the baby’s movement until later in pregnancy. 

Can you use a regular pillow instead of a pregnancy pillow?

While a regular pillow can offer some support, a pregnancy pillow is designed to provide targeted relief and support for your changing body during pregnancy.

Closing Thoughts

Understanding these unexpected sleep mistakes can make a significant difference in your comfort and rest during pregnancy. As a neonatal nurse, I know how crucial good sleep is for both you and your baby. By making small adjustments, like using a pregnancy pillow or creating a bedtime routine, you can improve your sleep quality.

If you're struggling with getting comfortable at night, our Butterfly Maternity Pillow® could be the support you need. Visit our shop to find the perfect pillow for your needs. Sleep tight and take care of yourself!

*The shape of the Butterfly Maternity Pillow® is a registered trade mark of Weekly Sales Pty Ltd