Pregnancy Wellness - Auckland

HolisticBaby Talks Sleep in Pregnancy — Rest Well, Stay Safe, and Feel Comfortable

HolisticBaby Cathy McCormick, Midwife and IBCLC Pregnancy Wellbeing

Sleep is one of the most important things you can do for yourself and your baby during pregnancy — and yet it is often one of the hardest things to get. Growing a baby changes almost everything about how you sleep, and that can leave you exhausted at exactly the time you need rest the most. Here is what you need to know, plus some gentle, practical ways to help you sleep better tonight.

How Pregnancy Disrupts Your Sleep

Sleep challenges during pregnancy are completely normal — and they are not just about having a growing belly. From the very first trimester, your body is working harder than ever, your hormones are shifting, and your mind is processing one of the biggest transitions of your life. As your pregnancy progresses and your bump grows, the physical demands on your sleep increase too.

Some of the most common reasons sleep becomes difficult include:

A growing bump — finding a comfortable position becomes harder with every passing week, especially when you are used to sleeping on your back or tummy
Frequent toilet trips — your growing uterus puts pressure on your bladder, making uninterrupted sleep difficult throughout the night
Heartburn and indigestion — particularly in the second and third trimester, lying down can make symptoms worse
Restless legs — an uncomfortable, restless sensation in the legs that often worsens at night during pregnancy
Hip and back pain — as your body changes shape and your centre of gravity shifts, pressure on your joints and lower back increases
Vivid dreams and an active mind — anxiety, excitement, and the emotional weight of preparing for parenthood can make it hard to truly switch off
Shortness of breath — as your baby grows, your lungs have less room to expand, which can make lying flat feel uncomfortable

Being kind to yourself about your sleep is part of taking care of your baby. You are doing something extraordinary — your body deserves rest.

Safe Sleeping After 28 Weeks — Important Advice

Important Safety Advice

Sleep on your side from 28 weeks of pregnancy

From 28 weeks onwards, it is recommended that you lie on your side when resting, napping, or sleeping. Research shows that sleeping on your side — either your left or your right — halves the risk of stillbirth compared to sleeping on your back.

Which side? Both sides are equally safe and beneficial. When you lie on either your left or your right side, you are making sure your baby is getting plenty of oxygen and that blood flows freely to the placenta. Choose whichever side feels most comfortable for you.

It is completely normal to change positions during the night. If you wake up and notice you have rolled onto your back, simply roll back onto your side. There is no need to panic — what matters is that you return to side-lying when you notice it.

This advice applies during pregnancy only. Once your baby is born, you can sleep in whatever position is most comfortable for you.

Sleeping on your side — left or right — is one of the simplest and most powerful things you can do for your baby’s safety in the third trimester.

HolisticBaby’s Ways to Relax Before Bed During Pregnancy

Pregnancy can bring excitement, anticipation, and joy — but it can also make winding down at night surprisingly difficult. Changes in hormones, physical discomfort, busy thoughts, and preparing for your baby can all impact your sleep and ability to relax.

At HolisticBaby, we encourage gentle, calming bedtime routines that help both your body and nervous system settle before sleep. Here are some of our favourite suggestions.

Dim the lights an hour before bed

Bright screens and overhead lights signal wakefulness to your brain. Switch to lamps and warm lighting in the evenings to help your body produce melatonin naturally.

Take a warm shower or bath

A warm (not hot) bath or shower relaxes muscles, eases aching hips and back, and helps your core temperature drop gently — a natural signal for sleep.

Reduce screen time before bed

Blue light from phones and tablets suppresses melatonin. Try swapping your phone for a book, a podcast, or some quiet time with your partner in the 30 minutes before sleep.

Write down your thoughts

A busy mind is one of the biggest barriers to sleep in pregnancy. Jotting down worries, to-do lists, or things you are grateful for can help clear your head before bed.

Guided meditation or mindfulness

Guided breathing, body scan meditations, or gentle sleep stories help ease anxiety and prepare your nervous system for rest. Apps like Insight Timer have many free options.

Gentle massage from your partner

A gentle back, foot, or shoulder massage in the evening can help release tension, ease discomfort, and help you feel relaxed and connected before sleep.

Keep your bedroom cool

Pregnancy can make you run warmer than usual. A cooler room, light breathable bedding, and good ventilation all support deeper, more comfortable sleep.

Have a light, warm snack

Going to bed hungry can disrupt sleep. A small snack like warm milk, a banana, or wholegrain crackers with nut butter can settle your tummy and stabilise blood sugar overnight.

Gentle Evening Exercises to Prepare Your Body for Sleep

Light movement in the evening can help release tension, ease aches, and prepare your body for rest. Avoid intense exercise late at night as this can sometimes overstimulate the body, but gentle pregnancy-friendly movement is wonderful before bed.

Gentle stretching
Pelvic tilts
Cat-cow stretches
Slow walking
Pregnancy yoga
Hip-opening exercises
Shoulder and neck releases

HolisticBaby recommends: Mahina Mahai Yoga at Titirangi Community House

For calming pregnancy movement and relaxation, HolisticBaby highly recommends Mahina Mahai Yoga at Titirangi Community House — a wonderful, nurturing space for expectant mothers to move, breathe, and connect with their bodies and their babies.

Breathing Techniques to Calm Your Nervous System

Breathing exercises are one of the most effective and accessible tools for reducing anxiety, slowing racing thoughts, and supporting better sleep during pregnancy. They cost nothing, need no equipment, and can be done lying in bed.

Simple Bedtime Breathing Exercise — try this for 3 to 5 minutes before sleep

4 countsBreathe in slowly through your nose
2 countsHold gently
6 countsExhale slowly and fully
RepeatContinue slowly and comfortably for several minutes

Longer exhalations help activate your body’s relaxation response. You can also place one hand on your chest and one on your belly to encourage deeper diaphragmatic breathing and feel connected to your baby.

Herbal Teas That May Support Relaxation in Pregnancy

Gentle Options

Some gentle herbal teas may help support relaxation and winding down before bed during pregnancy. Always choose caffeine-free options in the evening and check ingredients carefully, as not all herbal teas are recommended during pregnancy. If you are unsure, speak with your midwife or healthcare provider before starting any herbal products.

Chamomile tea (in moderation)
Lemon balm tea
Ginger tea
Peppermint tea
Pregnancy-specific herbal blends

Finding Comfort as Your Belly Grows — The Right Pregnancy Pillow

As your bump grows, finding a comfortable sleeping position becomes one of the great challenges of late pregnancy. Many parents find that a pregnancy pillow makes a real difference — supporting the belly, relieving pressure on the hips and back, and making it easier to stay on your side throughout the night.

The challenge is finding the right one. Many pregnancy pillows are too bulky, too firm, too soft, or so large they take over the entire bed. Too hot is another common complaint, especially during warmer months.

Recommended

The Vital Bits Pregnancy Pillow — Just Right

Many mums have said the Vital Bits pregnancy pillow has genuinely improved their sleep — comfortable, practical, and thoughtfully designed with real pregnancy needs in mind. Here is what makes it different.

Simple, no-fuss body support that aligns your belly, back, and knees
Cooling comfort — micro-bead filling encourages heat to pass through rather than building up, so you stay cooler at night
Adjustable design — customise the shape and firmness to suit your needs, whether you prefer a U-shape or C-shape position
Removable, machine-washable cover for easy cleaning
Dual-sided wraparound comfort that makes rolling between sides during the night easy and natural
Full-body, head-to-knee support that promotes stable side sleeping
Reduces pressure on hips, back, and knees
Aids upper body alignment
Great for the couch or travelling as well as the bedroom
Versatile beyond pregnancy — perfect for nursing and postpartum recovery too, so you get months of use from it

Shop the Vital Bits Pregnancy Pillow

Frequently Asked Questions About Sleep in Pregnancy

Is it safe to sleep on my right side or only my left?

Either side is equally safe and beneficial. The important thing is that you are sleeping on your side rather than your back. Both left and right side sleeping allow good blood flow to your baby and to the placenta — choose whichever feels most comfortable for you.

What if I keep waking up on my back?

This is very common and nothing to panic about. Simply roll back onto your side when you notice it. Placing a pillow behind your back can help prevent you rolling fully flat during the night. A good pregnancy pillow can also help keep you naturally in a side-lying position.

When does the side-sleeping advice apply?

The recommendation to sleep on your side applies from 28 weeks of pregnancy onwards. Before this point there is less clinical concern, though getting into the habit of side sleeping earlier makes the transition easier as your bump grows.

Is it normal to feel exhausted even when I am sleeping?

Yes, completely. The quality of sleep often changes significantly in pregnancy even when the hours feel adequate. Frequent waking, discomfort, and vivid dreams all affect how restorative sleep feels. Be gentle with yourself and rest whenever you can during the day as well — rest in any form counts.

Caring for yourself during pregnancy is caring for your baby. Small, gentle rituals before bed can make a real difference to how you feel — body and mind.

Supporting You Through Every Stage of Pregnancy

At HolisticBaby, Cathy McCormick offers expert midwife-led support from bump to your baby’s first birthday — including comprehensive antenatal classes covering everything you need to feel ready, confident, and truly cared for.

Book Your Antenatal Class

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Sleep in pregnancy - The Vital Bits Pregnancy Pillow — Just Right!