Viral Pregnancy Sleep Hacks to Avoid, According to an Expert

With frequent trips to the bathroom, aches and pains, it's not always easy to get a good night's sleep when you're pregnant.

Dave Gibson, an osteopath and sleep coach, told Newsweek there are five broad areas that have an effect on sleep during pregnancy: physiology, hormones, sleep structure, stress and, for some, sleeping position.

"Estrogen and progesterone levels fluctuate drastically during pregnancy, [causing] a huge effect on sleeping patterns," he said.

Gibson added, "Emotional stress, especially for first-time moms, can heighten anxiety and cortisol levels, making it hard to both get to sleep and stay asleep."

For thousands of expecting moms, TikTok has become a go-to source for advice and tips on how to get some sleep, but do they work?

Gibson, who has more than 20 years of experience, has shared his assessment of TikTok's most popular pregnancy sleeping hacks.

Sleeping in the Bathroom

"Increased pressure on the bladder leads to more trips to the bathroom," Gibson said, meaning you're likely to make multiple trips to the bathroom every night, which can disrupt your sleep cycle.

In the hope of getting more sleep by making the trips shorter, some TikTok creators simply remain in the bathroom.

Gibson said it's easier to relax in your own bed, which aids better sleep. "Sleeping in a strange place and position creates something called the first-night effect, where part of your brain stays alert and makes it hard to fall asleep even when you are exhausted," he said.

To help alleviate the feeling of needing to urinate at night, Gibson suggested emptying your bladder before bed using a technique called double voiding, where you go once and wait a few minutes before trying again.

He added: "You can improve your bladder control by strengthening your pelvic floor muscles with Kegel exercises, which will reduce your urgency to urinate.

"Finally, monitor and modify your diet. Spicy foods, citrus fruits and carbonated drinks can often irritate the bladder, and if you find these trigger the need to urinate, you should avoid them later in the day."

Replacing a Pregnancy Pillow With a Blanket

To cut corners, some TikTok users are replacing a pregnancy pillow with a thick blanket to help with the alignment of their bodies. But does this trick offer enough support for pregnant moms?

"While a blanket might be enough during the first trimester to prop you up, it probably isn't substantial enough to do the job later on," Gibson said.

A cotton-covered pregnancy pillow would offer better all-around support and keep you cooler at the same time, he added.

Lying Face Down

If you've been trawling TikTok for sleep hacks when pregnant, you may have come across an air bed with a hole specifically for your stomach.

"As an osteopath, I tend to advise against lying face down in general due to the strain this puts on the neck muscles," Gibson said.

He continued: "Achieving a neutral neck alignment in this position can be challenging, especially as we get older and have stiffer joints.

"Even with specific support like a pillow with a cutout, maintaining proper alignment is difficult compared to other lying positions."

Gentle Stretches Before Bed Will Release Muscles and Help You Sleep

Pregnancy puts a strain on the body, and "there are leg cramps at night and aching back muscles to cope with, too," Gibson said.

"Stretching, yoga, and meditation engage your rest and digest parasympathetic nervous system, which helps you relax and switch off before bed," he added.

He recommended the cat-cow pose to relieve tension in your back; child's pose to stretch your back, hips and shoulders; and the butterfly stretch to improve circulation.

"I also recommend strengthening the core and pelvic floor with exercises, such as pelvic tilt, but it's always best to get expert advice and supervision when exercising and stretching during pregnancy," Gibson said.

Sleeping on Your Left Side Is Optimal

Sleeping on your left side is generally considered the optimal position for pregnant women.

Gibson mentioned research that found the main advantage of lying on your left side as opposed to your right is the reduction of pressure on your liver, which is located on the right side of your abdomen.

"One benefit of optimal kidney function is that it improves tissue draining and potentially helps to reduce swelling of areas such as the legs and ankles, which can often accompany the later stages of pregnancy," he said.

While the left side may be optimal, it's OK to switch sides occasionally if you feel uncomfortable, but Gibson advised propping yourself up with a pregnancy pillow to prevent sleeping on your back or stomach.

"We all have a preference for our habitual sleeping positions, especially the position in which we go to sleep," Gibson said. He continued: "I recommend my patients adjust to lying on their left side before they get pregnant so that this position is familiar during their pregnancy.

"Always consult a health care provider for specific support if you are worried about your sleeping position."

Adjusting to the recommended left-side sleeping position is challenging for those unfamiliar with it, who often take a few weeks to become acclimatized, he added.

When seeking pregnancy advice on TikTok, it's important to check the credentials of the source, Gibson said.

"One of the main dangers with TikTok is that its format favors short, attention-grabbing, and often sensationalized headlines and content, which can trigger anxiety, especially during pregnancy," he warned.

Gibson added: "If you come across pregnancy advice on TikTok, always cross-reference the information with recognized sources.

"If you are still unclear, seek out a registered health care professional. This ensures that the advice you receive is both accurate and tailored to your specific needs."

Is there a health problem that's worrying you? Let us know via [email protected]. We can ask experts for advice, and your story could be featured on Newsweek.