Quick Summary – Here's What You'll Learn
-
The most common pregnancy sleep myths and why they’re misleading
-
Why side sleeping is recommended and how to stay comfortable
-
How a pregnancy pillow supports your whole body and eases aches
-
Tips for improving sleep quality throughout pregnancy
-
How to manage back, hip, and pelvic pain while sleeping
-
The importance of breathable bedding and pillows for comfort
-
Ways to use your pillow postpartum for rest and feeding
-
Answers to the most common questions Kiwi mums have about pregnancy sleep
Pregnancy can make sleep feel impossible. Between body aches, frequent bathroom trips, and the pressure to sleep safely on your side, it’s no wonder mums-to-be are anxious about rest.
However, many common beliefs about sleep in pregnancy are myths and they might even be making it harder for you to get a quality nights rest. Learn more about pregnancy insomnia here.
Myth 1 – “You Must Sleep on Your Back All Night”
Some believe back-sleeping is safest position, however later pregnancy, prolonged back-sleeping can actually reduce circulation to both mum and baby and is linked to higher risk of late stillbirth in NZ studies.
Expert Tip: Its recommended that side sleeping—particularly on your left side— from around 28 weeks onward to improve blood flow to you and your baby. A pregnancy pillow can help support your bump, back, and hips for optimal alignment and comfort in this position (midwife.org.nz). The belly bliss pregnancy pillow is designed specifically to keep mums in the safest side sleeping position all night long.
Myth 2 – “Pregnant Women Should Sleep 10+ Hours Every Night”
Extra sleep might feel necessary, but research from New Zealand shows many pregnant women actually sleep less than six hours in the late stages of pregnancy. (hrc.govt.nz)
Expert Tip: Instead of chasing a number, focus on sleep quality. If possible, take short naps during the day, keep a consistent bedtime routine, and adding a supportive pregnancy pillow can make sleep more restorative.
Myth 3 – “You’ll Never Sleep Well After the First Trimester”
While discomfort often increases in the third trimester, restful sleep is still possible. NZ health guidance notes that sleep tends to become harder later in pregnancy but there are steps you can take to improve it. (healthify.nz)
Expert Tip: Adjustable pregnancy pillows, breathable bedding, and a cool room all can help you sleep better, even in the late stages of pregnancy.
Myth 4 – “You Can’t Sleep on Your Side All Night”
It’s normal to wake up or roll over during the night, but returning to side-sleeping position is key, especially after 28 weeks. NZ midwives suggest that if you find yourself rolling at night to simply return to the side sleeping position when you wake to reduce pressure on major blood vessels and improve circulation. (midwife.org.nz)
Expert Tip: A full-body pregnancy pillow can gently keep you aligned, while placing a wedge under your bump or between your knees will add extra comfort and help with alignment. Find out more about why side sleeping is the safest position during pregnancy here.
Myth 5 – “Coffee or Late-Night Snacks Ruin Sleep Completely”
Moderate caffeine earlier in the day and a light snack can actually help prevent waking due to hunger or low blood sugar. NZ health advice recommends avoiding heavy meals and reducing fluids close to bedtime to cut down on night awakenings. (healthify.nz)
Expert Tip: Limit caffeine after midday, choose a small balanced snack if needed, and ensure your pillow allows comfortable positioning for eating or resting.
Myth 6 – “Back Pain During Pregnancy Is Inevitable and Nothing Helps”
Back, hip, and pelvic pain is common but proper support while sleeping can dramatically reduce discomfort. NZ surveys found many women rely on pillows to support bump, back, and knees to help alleviate the aches. (bmcpregnancychildbirth.biomedcentral.com)
Expert Tip: Use a pregnancy pillow to maintain spinal alignment, relieve pressure points, and support your bump. Placing one wedge under the knees or behind the back can significantly improve comfort.
Myth 7 – “All Pregnancy Pillows Are the Same”
Not all pillows provide the same comfort or flexibility. NZ mums have reported that modular, adjustable pillows are best for supporting the whole body and even for postpartum use. (bmcpregnancychildbirth.biomedcentral.com)
Expert Tip: Choose a pillow with breathable, washable covers and versatile shapes to support your back, belly and hips through pregnancy and postpartum. We recommend using the belly bliss pregnancy pillow.
Quick Tips for Better Pregnancy Sleep
-
Start every sleep on your side from 28 weeks onward for better circulation. (sleeponside.org.nz)
-
Use a full-body or wedge pregnancy pillow for support.
-
Keep your bedroom cool and bedding breathable. (healthify.nz)
-
Maintain a regular sleep schedule and wind-down routine.
-
Nap briefly during the day if needed.
-
Practice gentle stretches or relaxation techniques to ease tension.
Final Thoughts
Sleep myths can create unnecessary stress during pregnancy but understanding what’s true and what’s controllable makes a big difference.
With proper support, body alignment, and healthy habits, most Kiwi mums-to-be can enjoy deeper, more restorative sleep, even in the final trimester. A well-designed pregnancy pillow isn’t just a luxury, it’s a tool that helps you sleep better, relieve aches, and support your body from pregnancy through postpartum.
