You’ve recently found out that you're pregnant, and understandably, you’re going through a whole range of emotions. While there are feelings of excitement and joy, there’s also worry about what the next 8-9 months will hold. Not only that, but you haven’t told your friends and family yet!

With this roller-coaster of emotions that you’re going through, you’re just craving a blissful night’s sleep. But then, when you try to get that much-needed shuteye at night, you find that you’re having difficulties sleeping - perhaps you’re waking up feeling nauseous, or maybe body pains are keeping you up.

Firstly, don’t worry! Sleeping difficulties during the first trimester of pregnancy are completely natural. Even before that baby bump shows, your body is undergoing a period of change that can lead to symptoms that can reduce your sleep quality.

However, sleep is important during this time of physical development. Because of this, we’ve put together a list of tips to help you sleep better in your first trimester.

But first, what changes to your sleep can occur during this period?

How is my sleep affected in my first trimester of pregnancy?

In your first trimester of pregnancy, your body’s progesterone levels are rising. This change is helping to support you and your baby, but it comes with some side-effects. For instance, your body clock may be affected, meaning that you may be tired during the day, but not so much at night! Also, these increasing levels of progesterone can cause your body to overheat slightly, potentially making it difficult for you to sleep.

During your first trimester, you may be suffering from nausea, vomiting, tender breasts, and headaches. Again, these are perfectly normal things to experience at this time, but they can significantly reduce your quality of sleep. Your digestive system in the trimester will be slowing down, and this can cause bloating and constipation.

In a minority of cases, women experience heartburn and sleep apnea in their first trimester. If you are suffering from these symptoms and your sleep is being severely affected, don’t hesitate to consult your doctor.

Having looked at the way your sleep is affected in your first trimester, let’s examine why sleep is important during this time.

Why is sleep important during my first trimester of pregnancy?

Sleep deprivation during the first trimester can cause:

Stress, anxiety, and depression.

Higher blood pressure in the third trimester.

Gestational diabetes mellitus.

However, at an already stressful time, we don’t want to worry you. Be reassured that, to some extent, sleep issues are an inevitability during this time, and that while it may be frustrating, they generally don’t cause serious health problems. Having said that, sleep is still beneficial for your overall wellbeing, so let’s take a look at how you can improve your sleep during the first trimester.

How can I sleep better during my first trimester of pregnancy?

These changes to your sleeping routine can improve your sleep quality during your first trimester:

Diet changes. Avoid eating a large meal too close to when you go to bed to reduce discomfort at night. If you are feeling nauseous, then try to eat frequent, smaller meals to ward off nausea attacks during the night. Limit spicy and fatty foods to avoid heartburn, and limit your caffeine intake to reduce nighttime restlessness.

Manage liquid intake. Drinking lots of water is vital during your first trimester of pregnancy. However, if possible, try to get the majority of your hydration during the day, since drinking lots before bed can increase the frequency of bathroom breaks. As you probably know by now, nighttime visits to the bathroom are inevitable during your first trimester - a dim nightlight can help to limit sleep disruption when you need to make that trip to the bathroom.

Improve sleep hygiene. Avoid going on electronic gadgets or watching TV before bed, since these screens have a stimulating effect that can negatively impact your sleep quality. Consider replacing these habits with reading, having a warm bath, meditation, or yoga.

Create the right sleeping environment. To combat the feelings of over-warmth during your first trimester, try to cool your bedroom’s temperature. Eye masks and earplugs may help to keep out noise and light from disturbing your sleep. Also, a mattress that provides pressure relief and spinal support can provide greater comfort.

Loose sleep bra. If you are experiencing tender breasts during your first trimester, then a loose sleep bra can provide relief.

How can I sleep better in my first trimester of pregnancy?

Unii has tips and tricks for sleeping soundly in your first 12 weeks.