Tips for Getting Quality Sleep during the 12th Week of Pregnancy

Pregnancy is a beautiful journey filled with various stages, and each stage comes with its own set of challenges. One such challenge that women face during pregnancy is getting proper sleep, especially during the first trimester when the body undergoes several changes.

Why is it difficult to sleep during Pregnancy?

It’s common for expecting mothers to have trouble sleeping or staying asleep throughout their pregnancy. There are various reasons why pregnant women may experience insomnia:

Hormonal Changes:

During pregnancy, your body goes through many hormonal changes. The increased levels of progesterone cause relaxation of smooth muscles in your body, including those in your throat and intestines. This relaxation can lead to snoring, indigestion, and frequent urination at night.

Anxiety & Stress:

Pregnant women often deal with anxiety and stress caused by the new responsibility they have taken on: growing another human being inside them! With so much going on both physically and mentally can cause difficulty falling asleep too.

Aches & Pains:

As the fetus grows inside you, it puts pressure on different parts of your body leading to back pain or leg cramps which make sleeping feel impossible!

Tips for Sleeping Better During Pregnancy

Thankfully there are ways you can improve your quality of sleep while 12 weeks pregnant:

Create a Bedtime Routine:

Creating a routine before bed will help train our brains into knowing its time for rest. Stick to doing similar relaxing activities like taking a warm bath or reading a book before bedtime every night.

Maintain Comfortable Sleeping Positions-

Sleeping positions play an important role in determining how comfortably we drift off into dreamland. Expecting moms should avoid lying flat on their back as this position may cause dizziness, breathlessness and may also reduce blood circulation to your baby. Instead, sleep on your side with a pillow wedged between your knees for support.


Regular exercise not only helps you fall asleep faster but also improves the quality of sleep. A light walk or some prenatal yoga before bed can help relax those muscles and make you feel more relaxed at bedtime.


Eating healthy and balanced meals throughout the day can help regulate hormones in our body which ultimately lead to better sleep patterns. Also, avoid eating large meals close to bedtime as this could cause digestive issues.

When should I see my Doctor?

If none of these tips seem to be helping alleviate insomnia during pregnancy it’s time to seek medical advice from a healthcare provider. They will most likely suggest natural remedies like relaxation techniques or medication if necessary so that both mom-to-be and baby get the best possible rest!


Getting proper rest is crucial during pregnancy; it ensures that both mother and child are healthy! Remember adopting simple habits like creating a routine, sleeping positions accompanied by regular exercise & good nutrition goes a long way in improving overall health benefits. If all else fails don’t hesitate to reach out for professional assistance!