Importance of Adequate Rest and Sleep

Sleep plays a vital role in physical recovery, immune function, and hormonal regulation during pregnancy. Adequate rest supports the body's increased metabolic demands and helps maintain energy levels throughout the day.

Poor sleep has been associated with increased risk of gestational diabetes, preeclampsia, and longer labour. Prioritising quality sleep is therefore an important component of prenatal care.

Sleeping on the left side is generally recommended during the second and third trimesters, as it improves blood flow to the uterus, kidneys, and foetus. Placing a pillow between the knees and under the abdomen can provide additional comfort and support.

Avoid sleeping flat on your back for extended periods in the later months, as this can compress major blood vessels and reduce circulation.

Common sleep disturbances during pregnancy include frequent urination, heartburn, leg cramps, and nasal congestion. Limiting fluid intake in the evening, eating lighter dinners, and elevating the head with an extra pillow can help manage these issues.

Keep the bedroom cool, dark, and quiet. Establishing a consistent bedtime routine — such as reading or gentle stretching — signals the body to prepare for sleep. Avoid caffeine after midday and limit screen time in the hour before bed.