How to Sleep Better When You're Pregnant

March 25, 2021 2 min read

If you're having problems sleeping while you're pregnant, you're not alone. According to a study conducted by the National Sleep Foundation, more than 75% of women found they had a hard time sleeping while pregnant. As women's bodies grow and change during the pregnancy cycle, it's common to feel discomfort while sleeping, especially if you're experiencing heartburn, nausea, back pain, or frequent bathroom trips. If you're looking for some ways to sleep better through the night, try following our tips to get some much-needed shut-eye.

Wear Moisture-Wicking Pajamas

A common reason you might not be able to catch sleep is due to the clothing you wear to bed. You need a pair of pajamas that allows your body to breathe and absorb any moisture to keep you cool and comfortable at night. For the ultimate comfort, try out a snap-front nightshirt (which makes middle-of-the-night pee-breaks simple!) or a shorty button front PJ set

Incorporate Exercise

Try to incorporate at least 30 minutes of exercise each day. Working off your energy through exercising will improve your mood, circulation and even help you go to sleep a little quicker. Try to keep your exercise light, especially the closer you get to your bedtime. Taking a nice long walk or participating in a mild yoga flow is the perfect way to help your body relax. If your doctor advises against any physical activity, skip this tip.

Take Naps During the Day

While napping is generally discouraged to maintain a regular sleep cycle, it can be quite beneficial to help induce sleep at night for pregnant women. Try to keep your naps short, not exceeding more than 30 minutes. If it's closer to bedtime, consider heading to bed for the night, or try to stay awake until your regular bedtime.

Rearrange Your Pillows

Pillows will be your best friend while you're pregnant, especially when you're unable to feel comfortable with different back pains or aches. Using a pillow that can conform to the side of your body while keeping you cool will help you feel more comfortable and fall asleep. The best places to put your pillow are between your knees, behind your back, and under your belly.  

Eat Light at Night

After 6 PM, try to cut out any heavy meals if you want to fall asleep quickly. If you're hungry, consider eating a light snack of yogurt, cereal, or fruit to satisfy your hunger. Eating heavy before bed can lead to heartburn or keep you energized, making it more difficult for your body to go to sleep.

Stay Away from Your Phone 

Constantly staring at your phone, television, or laptop before bed can impact your sleep. The blue light in your device will keep you alert, make you less sleepy, and stop the natural flow of melatonin in your body. Plus, it's easy to keep watching when Netflix automatically streams a new episode, or social media keeps you scrolling. Try to put down all electronics at least an hour before bed. If you're not tired, find alternative activities such as reading or a warm bath to help you fall asleep.