Getting some twin pregnancy sleep when you’re lugging around two unborn babies and trying to prepare for twins can be challenging. It’s common to experience insomnia, heartburn, restless leg syndrome, and frequent urination.
All of these symptoms are likely to interrupt anyone’s sleep routine. But, fortunately, there could be relief in sight. We’ve researched numerous ways to help you sleep during your twin pregnancy experience. Hopefully, some of these tips can have you snoozing more soundly.
If you’re struggling, keep in mind, you are not alone. Every pregnancy is different and could present unique challenges. But, there are a few core tips for better sleeping that could help.
Please note, there are affiliate links in this post. Read my privacy & disclosure policy at the bottom of this page to learn more.
How Much Sleep Do You Need When Pregnant With Twins?
Sleep during twin pregnancy is just as important as it is during during other times in our lives. However, catching that quality slumber with a belly the size of a watermelon can be hard.
Your goal should be to get as much sleep as you typically do when you are not pregnant. However, if you are sleeping more than normal, that is fine too.
There can be multiple hurdles to get the sleep you need. But, it’s essential to mitigate any twin pregnancy sleep issues as best you can, in order to take care of yourself and your babies.
Studies have shown problems for sleep-deprived women throughout their pregnancy. There have been correlations made for poor pregnancy sleep with more painful labor, longer labor, increase in cesarean sections, and higher preterm labor instances. Many of these things you will want to avoid during your twin pregnancy delivery.
There have also been ties linking sleep deprivation with gestational diabetes and high blood pressure. So, if you want to know how how to grab those precious ZZZ’s, read on for some great twin pregnancy sleep tips.
Pregnant With Twins Insomnia Solutions
Simple tricks like routine, exercise, and even a couple of comfy pillows can make a notable difference in your quality of slumber.
Something as simple as a walk or mild exercise has been shown to improve sleep in pregnancy. Casual morning walks and evening strolls can help blood flow and improve muscle strength.
Other options for light movement include yoga or stretching. These exercises can also help when going through labor.
In addition to the positive physical effects moving our bodies has on our health, the mental side effects of exercise are something to consider as well. It often helps clear our minds and wind down before bedtime.
While some mothers decide to limit coffee while pregnant, avoiding sugary foods before bed can also be beneficial. Most of us might already know to cut back on coffee in the afternoon, as it can inhibit sleep and create a jittery sensation. However, curbing sweets can make a critical difference as well.
If you’re pregnant, you’re probably already well acclimated with an array of cravings. However, some of the things we crave are not ideal for sleep, sweets being a big one. Various sugars can excite our brains, inducing hyperactivity and hindering relaxation and sleep.
Purposely remaining mindful of our stress level is critical to our daily well-being, especially when pregnant. High levels of stress can lead to pregnancy complications and health risks like high blood pressure and premature birth. Something as simple as reading a book or daily walks could significantly reduce stress, lowering early labor chances.
Regular exercise, or “meditation in motion”, can help you relax and even improve your mood. Keep in mind you should always consult your doctor if you’re experiencing any discomfort during exercise. Your physician should understand your specific circumstances best.
Bedtime Routine In Pregnancy
Create a Solid Bedtime Routine
Sticking to a healthy bedtime routine can improve your sleep even when you’re not pregnant, which you’ve likely heard before. Switching off electronic devices an hour or so before bedtime is highly recommended.
Along with other suggestions like dimming lights, eating a few hours before bed, and limiting bed activities to only reading and sleeping can have a significant impact on your quality of rest.
Having a routine will let your body get into a rhythm, signaling to your internal clock that it’s time for rest and allowing your body to unwind.
Twin Pregnancy Pillow
Invest In A Pregnancy Pillow
Pillows may seem like a trivial solution, but creating comfort is critical for rest. The best sleeping position when pregnant with twins is on your side, particularly your left.
This position increases blood flow to your heart, which is vital so that plenty of blood can pump out of it and to your growing babies. It’s not uncommon to sleep with 2, 3, or even 8 pillows when pregnant.
On the other hand, it might be more comfortable to just invest in a pregnancy pillow, rather than piling so many pillows in bed.
Many people are used to snoozing on their tummies or backs, so sleeping on one’s side could feel unnatural. However, pillows, body pillows, or even a mattress more conducive to pregnancy could provide comfort and promote sleep.
Better Sleep During Twin Pregnancy
Sleep and pregnancy can be a bumpy ride for many. It doesn’t always involve glowing skin, positive feelings, or restful nights, and that’s okay. Sleep during twin pregnancy can sometimes feel like a fruitless effort, and it’s something others struggle with too.
Fortunately, there are a few tricks to help, and we hope the twin pregnancy sleep tips above can help you find some relief. Remember, you’re not alone and there are plenty of resources available to help guide you through this incredible journey to motherhood.
If you are pregnant with twins be sure to check out our other resources. First, you can get FREE printable twin pregnancy and twin baby registry checklists. Just fill in the form below.
Second, we also have a printable twin pregnancy planner and journal that will help you stay organized, reduce stress, and keep EVERYTHING related to your pregnancy all in one place.
Don’t need the entire planner? Check out individualize twin checklists and trackers instead.
About the guest author:
Robyn South is a content writer who covers everything and anything related to sleep, from mattress reviews to the newest science behind sleep technology and wellness breakthroughs.