This post may contain affiliate links. Please see my full disclosure for more information.
We all know sleep is essential, but even more so when you are pregnant. There’s nothing that can revitalize you more and keep you and everyone else around you happy than a good night’s sleep!
Test out these tips and tricks for how to sleep while pregnant:
How To Sleep While Pregnant
Avoid drinking anything after dinner –
For me, it seems like as soon as I get a positive test I’m running to the bathroom in the middle of the night. It can make it feel impossible to get a good nights sleep while pregnant. But, by not drinking anything in the evening, you are giving enough time for your body to get everything out of your system before you go to bed. This will lessen trips to the bathroom at night.
Avoid caffeine in the evening –
Aside from increasing your heart rate, caffeine will increase the frequency of urination, which can disrupt sleep. Experts suggest consuming less than 200 mg of caffeine a day when you’re pregnant. If you need the extra boost, make sure you consume it earlier the day.
Work out during the day, not at night –
Once the morning sickness passes, if you feel up for it, try to get a bit of exercise daily. Exercise is important for everyone, even pregnant women. As any form of exercise is stimulating, try to avoid exercising at night so you can sleep earlier.
Exercising during the day can increase oxygen flow and can also bring relaxation to help you sleep better. Try doing at least 30 minutes of exercise per day around 4 to 5 days a week and you will sleep your sleeping habits improve.
Relax before bedtime –
There are many ways to relax before going to bed. You can meditate, read a book, listen to calming music, write in your journal, or do anything that soothes the senses.
This also means stop scrolling on your phone at least 15 minutes before you go to bed. This will help your mind can relax and keep from being stimulated by your tablet, laptop, or phone screen. Your body can then produce enough Melatonin to help you sleep.
Wearing comfy pajamas, loose and soft shirts, or nightgowns can also go a long way in making you more comfortable and snug. Use calming oil and drops like lavender scents to increase relaxation.
Take a warm bath or shower before bed to relax your muscles and alleviate body aches and pains. Do breathing exercises to increase oxygen flow to your muscles and release tension.
Sleeping on your side during pregnancy is necessary after the first trimester. Placing a pillow between your knees and calves and under your belly can provide support and make you more comfortable. I also like to put a pillow against my back. This helps support you and if you have a tendency to roll on your back while you sleep this can help stop you.
When I am pregnant my bed is seriously like a pillow fort (sorry, husband!!). You can use as many pillows as you want to support your body all around to help you sleep comfortably while pregnant.
You can also buy pregnancy pillows especially if regular pillows aren’t doing the trick – many women swear this is the trick for how to sleep while pregnant. They come in many sizes and either in a “C” or “U” shape. Since they provide support all around, it’ll lessen the chances of you rolling on your back and can help give you the best possible sleep when pregnant.
Take antacids before going to bed –
Some women are prone to heartburn during pregnancy – especially during the 3rd trimester. If this happens to you taking antacids before sleeping can help you feel better and get a good night’s sleep. Try not to eat an hour before sleeping to decrease acid.
Avoid fried, fatty, spicy, sugary and over processed foods and if you can and try to eat smaller more frequent meals.
Stay hydrated during the day –
With most of my pregnancy ailments, when I would talk to my OBGYN, his suggestion was to start by drinking more water. By drinking lots of water, you can help avoid painful leg and body cramps you can feel at night (+ heart palpitations, headaches, etc.). Cramping is a sign that your body needs more water and that’s why it’s better to drink up and keep hydrated.
Cooler temperature –
That tiny baby is like a little heater inside of you. Your body during pregnancy will usually get hot so it’s best to stay cool especially when you are trying to get a good night’s sleep. You can adjust your thermostat so that your room is a cooler temperature, turn on a fan or crack a window if it’s cool outside in the evenings.
My top tip for how to sleep while pregnant is to turn down the thermostat a few degrees and turn on a fan. This helped me breathe better and sleep deeper. If you are tight on money and can’t run the A/C all night try bringing an ice pack to bed. I use one like this and it feels so good!
Keeping naps short –
It seems like you never can get enough sleep when you are pregnant and mid-day naps feel heaven sent. If you are planning to take a snooze within the day, make sure you don’t do it for over 45 minutes since it could make it difficult for you to fall asleep at night. These cat naps can help refresh you without keeping you tossing and turning all night.
Try a sound machine –
Some people find white noise soothing and a sound machine can help you to get a more restful sleep. I’ve used my little boys Sound Spa, or a white noise app on my phone and both help me relax and tune out outside noises (this is especially helpful during naps!).
Figuring out how to sleep while pregnant can be challenging, but with the right tools and timing, you can make it an easier time for you and get a better night’s sleep.