Support Guide
Can't Sleep While Pregnant? A Few Suggestions From the NHS
Sleep can get harder as pregnancy goes on. Here are a few of the NHS's practical suggestions, and its note on when to ask for help. This isn't a summary of everything the NHS says about sleep in pregnancy.
Why it gets harder
The NHS says that as your bump gets bigger, lying down can be uncomfortable, and you may need the toilet a lot.
What the NHS suggests
The NHS suggests relaxing before bedtime so you're not wide awake, and asking your midwife about relaxation techniques. It also says it's best not to nap in the afternoon or evening, because this may mean you're not tired at bedtime.
Tea, coffee and cola are worth skipping in the evening, the NHS says, because caffeine can make it harder to get to sleep. It also mentions antenatal yoga or pilates, with an instructor who knows you're pregnant, and some daytime activity, like a lunchtime walk or a swim.
Strange dreams
The NHS says strange dreams or nightmares about the baby, labor and birth are normal. Dreaming something doesn't mean it will happen, it adds, and talking about it with your partner or midwife can help.
Pillows
The NHS suggests supporting your bump with pillows and putting a pillow between your knees. Do You Need a Pregnancy Pillow? looks at whether a special one is worth it.
When to ask for help
The NHS says to speak to your midwife or healthcare provider if you have symptoms of depression, such as feeling hopeless or losing interest in things you used to enjoy.
The honest part
This is general information, not medical advice. For anything that worries you, talk to your midwife or healthcare provider.
Where to go from here
Getting Up to Pee at Night While Pregnant and Leg Cramps at Night in Pregnancy cover two other nighttime concerns.
Sources
NHS — Tiredness and sleep problems in pregnancy (last reviewed 11 March 2024). Checked by Queen Rose on 6 October 2026.
FAQ
Q · Are strange dreams in pregnancy normal?
The NHS says they are, and that dreaming something doesn't mean it's going to happen.
Q · Should I nap during the day?
The NHS says it's best not to nap in the afternoon or evening, because this may mean you're not tired at bedtime.