Sleep and Pregnancy: How Sleep Changes Across the Three Trimesters August 27, 2026 Sleep and Pregnancy: How Sleep Changes Across the Three Trimesters Pregnancy can change almost every part of your daily routine, and sleep is no exception. As your body adapts and your baby grows, you may feel more tired, sleep less deeply and wake more often during the night.1 Getting enough good-quality sleep is important for both you and your developing baby, so understanding what to expect can make these changes a little easier to manage. First trimester: tired, but not always sleeping well During the first trimester, rising progesterone levels can leave you feeling unusually sleepy and low on energy.1 At the same time, nausea, tender breasts and frequent trips to the bathroom can interrupt your sleep, making it surprisingly difficult to get the rest you need.1 Give yourself permission to rest when you can. Staying well hydrated during the day while reducing fluids towards bedtime may help minimise overnight bathroom trips, while keeping the lights low in the evening can help your body wind down for sleep. Second trimester: sleep may get a little easier For many women, the second trimester brings some relief. Nausea often settles, energy may return and your growing bump may not yet be large enough to make finding a comfortable sleeping position difficult.1 However, new sleep disruptors such as heartburn and vivid dreams can appear.1 This can be a good time to get comfortable sleeping on your left side. A pillow between your knees may help support your hips and lower back, while smaller meals and avoiding spicy or acidic foods close to bedtime may help if heartburn is keeping you awake. Third trimester: finding comfort can be challenging Sleep can become particularly disrupted during the final months of pregnancy. Your growing belly, frequent bathroom trips, indigestion, leg movements and general discomfort can all make it harder to get a restful night’s sleep.1 Extra pillows can help support your belly and back, while slightly elevating your upper body may provide some relief from heartburn. Obstetricians and midwives also generally recommend sleeping on your left side during the later months of pregnancy.1 Pay attention to changes in your breathing Some changes shouldn’t simply be put down to pregnancy. While occasional snoring may not be concerning, frequent or very loud snoring can sometimes indicate breathing problems during sleep and has also been associated with high blood pressure during pregnancy.2 Breathing pauses followed by snoring or gasping are also worth investigating, particularly if disrupted sleep is leaving you excessively sleepy during the day. Sleep disorders during pregnancy can be associated with health risks including high blood pressure, diabetes and pre-eclampsia.2 Sleep may look different throughout pregnancy, but getting enough rest remains an important part of looking after yourself and your baby. If you develop loud or frequent snoring, notice pauses in your breathing, experience persistent leg movements or regularly struggle with sleep, speak with your doctor or midwife. They can help determine what’s disrupting your sleep and whether further assessment is needed. How Sove CPAP Clinic Can Help Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 100 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and Treatment Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au. ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply. References 1. “Love To Dream USA.” Love to Dream US, 2026, https://lovetodream.com/blogs/baby-sleep/how-to-sleep-during-pregnancy-your-trimester-by-trimester-guide. Accessed 26 Aug. 2026. 2) “Pregnancy and Sleep | Sleep Health Foundation.” Www.Sleephealthfoundation.Org.Au, https://www.sleephealthfoundation.org.au/sleep-topics/pregnancy-and-sleep. Accessed 26 Aug. 2026.
