Tips for Getting Quality Sleep During the First Month of Pregnancy

Pregnancy is a beautiful phase in every woman’s life. It brings so much happiness and excitement, but at the same time, it can also bring discomforts like nausea, fatigue, and insomnia. Yes! Insomnia during pregnancy is common, especially during the first trimester when your body undergoes several changes.

As per studies, almost 78% of pregnant women suffer from sleep problems during their first trimester (1-12 weeks). The good news is that there are some simple tips you can follow to ensure a peaceful night’s sleep even in your first month of pregnancy.

Create A Cozy Sleeping Environment

A comfortable sleeping environment plays an important role in helping you get quality sleep. Here are some effective tips for creating a cozy sleeping space:

Invest In A Comfortable Mattress And Pillows

During pregnancy, your body goes through significant physical changes which may cause discomfort while sleeping. Investing in a quality mattress and pillows can help alleviate these symptoms by providing proper support to your growing belly and back.

Keep The Room Dark And Quiet

Light exposure triggers the brain to stay awake; therefore keeping the room dark helps promote better sleep quality. Also, avoid loud noises or any other distractions that may keep you awake.

Maintain Optimal Temperature

The ideal temperature for a sound sleep should be between 60-67 degrees Fahrenheit (15-20 degrees Celsius). Maintaining this temperature range will create conducive conditions for getting great restorative rest.

Manage Nausea During Sleep

Nausea is one of the most common complaints among new mothers-to-be who have just entered into their first month of pregnancy. To manage this symptom effectively:

Avoid Eating Heavy Meals Before Bedtime

Eating heavy meals before bedtime can increase the chances of experiencing nausea. To avoid this, eat small portions throughout the day and avoid large quantities close to bedtime.

Keep Hydrated But Avoid Excessive Fluids At Night

Staying hydrated is important during pregnancy, but drinking too many fluids at night could lead to frequent trips to the bathroom disrupting your sleep.

Develop A Sleep Routine

A predictable routine helps train your body in preparation for sleeping. Here are some tips on developing a sleep routine:

Establish Fixed Sleeping And Waking Times

Establishing fixed times help regulate your body’s internal clock by setting expectations on when it should be ready for rest or awake time.

Incorporate Relaxation Techniques Before Bedtime

Relaxation techniques such as meditation, deep breathing exercises and yoga poses have been proven effective in calming down an over-active mind and promoting better quality sleep.


Getting good quality sleep during the first month of pregnancy may seem challenging; however, with these simple tips – creating a cozy sleeping environment, managing nausea symptoms effectively and maintaining a consistent routine – you’ll be able to achieve peaceful nights full of sound restorative slumber that are essential for both you and baby.