Everything you need to know about sleep and pregnancy

The moment you find out you're expecting, the questions start — and sleep is one of the biggest ones. Will you get enough? Is it normal to feel exhausted by 8pm? How on earth do you get comfortable with a bump in the way?

If you're wondering about any of this, you're not alone — and there's no single right way to sleep your way through pregnancy. Here are honest, reassuring answers to the questions expecting parents ask most.

Why does sleep get harder during pregnancy?

Not everyone struggles - some people sleep just as well as ever, and a few even sleep better. But if you're finding it trickier than usual, that's completely normal too. A few common culprits:

Needing to pee more often. As your baby grows, there's more pressure on your bladder, which can mean more trips to the bathroom overnight.

Cramps. Pregnancy hormones raise your calcium levels, and calcium plays a big role in how your muscles work - which can mean more leg cramps, especially in your calves.

Restless legs. An uncomfortable urge to move your legs, particularly in the evening, is a common experience during pregnancy. It may be linked to rising estrogen levels or lower folic acid and iron stores, both common during pregnancy. Gentle daytime activities that occupy your mind, cutting back on that last coffee, a light stretch before bed, or a warm foot bath can all help take the edge off.

Vivid dreams. Many people find their dreams become more intense - and sometimes stranger - during pregnancy, which can leave you feeling more awake in the middle of the night.

Why do I feel tired all the time?

Your hormones are doing a lot of work. Rising progesterone and estrogen affect both your mood and your sleep - progesterone is often behind the mood swings, while estrogen gets credit for that pregnancy glow. At the same time, lower blood pressure and blood sugar can leave you feeling more fatigued than usual. All of this is your body adjusting to the enormous task of growing a person - tiredness is a sign it's working hard, not a problem to fix.

Do I need more sleep than usual?

There's no one right answer - sleep needs are personal. But if your body is asking for more rest, it's worth listening. Your heart is beating faster, new hormones are being produced, your kidneys are working harder, and your body is getting physically heavier as the months go on. Needing a bit more sleep makes sense. So does not needing much extra at all - both are normal.

A large 2015 review of over 300 studies found that pregnant women may need around two extra hours of sleep compared to before pregnancy - though as with everything here, "may" doesn't mean "will." Your own body is the best guide.

Do I need more sleep than usual?

There's no one right answer - sleep needs are personal. But if your body is asking for more rest, it's worth listening. Your heart is beating faster, new hormones are being produced, your kidneys are working harder, and your body is getting physically heavier as the months go on. Needing a bit more sleep makes sense. So does not needing much extra at all - both are normal.

A large 2015 review of over 300 studies found that pregnant women may need around two extra hours of sleep compared to before pregnancy - though as with everything here, "may" doesn't mean "will." Your own body is the best guide.

Is it a problem if I'm not sleeping enough?

A rough night during pregnancy feels exactly as bad as you'd expect — headachy, sluggish, short-tempered. Poor sleep can put some extra strain on your immune system, which may make you a little more prone to catching a cold. But try not to worry: occasional poor sleep during pregnancy isn't dangerous. Your body is remarkably good at making up for it, often rewarding you with deeper, more restorative sleep on the nights that follow.

How many hours of sleep do I actually need?

This one's individual too, and depends on your usual sleep habits and sleep quality. Most pregnant women are advised to aim for around 7–9 hours a night. A good rule of thumb: if you feel alert and have energy through the day, you're probably getting enough. If you're waking up a lot overnight, give yourself permission to rest more the next day.

What's a safe way to sleep as my bump grows?

Early on, sleeping on your stomach or back is fine — you can sleep however feels comfortable. As your pregnancy progresses, though, this is one area where it's worth being clear rather than casual: sleeping on your side, and particularly your left side, is recommended from the second half of pregnancy onward. Side-sleeping supports healthy blood flow to you and your baby, while lying flat on your back can put pressure on major blood vessels and reduce blood flow to the fetus.

If you tend to roll onto your back overnight, a pregnancy pillow tucked behind you can help you stay comfortably on your side without having to think about it. For a closer look at trimester-by-trimester positioning, see our guide to the best sleeping positions during pregnancy.

What can help me sleep better?

A few small habits go a long way: eating well, staying active during the day, and building a calming wind-down routine before bed. Many expecting parents also find that a pregnancy pillow makes a real difference, since it takes the guesswork out of getting comfortable. For our full list of tips, take a look at this guide where you get 10 tips to sleep better during pregnancy.

A little extra support, when you need it

If getting comfortable is the main thing standing between you and a good night's sleep, the Najell Pregnancy Pillow is designed to help. It supports your belly, back, and legs at once, and its adjustable firmness - just tighten the knot - lets you shape it around your changing body, whether you're settling in for the night or just resting on the sofa. It also naturally encourages side-sleeping, so you're less likely to roll onto your back without noticing.

Explore the Najell Pregnancy Pillow and see if it's the missing piece for your sleep.