9 Tips For Sleeping Better While Pregnant

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Are you having trouble sleeping while pregnant? Don’t worry, you’re not alone. A lot of women have difficulty getting a good night’s sleep while they’re pregnant. However, there are a few things you can do to help make things a little bit easier.

Here are nine tips for sleeping better while pregnant so you can finally get the sleep you deserve!

1. Avoid Electronics Before Bed

If you want to sleep better while pregnant, one of the best things you can do is avoid using electronics for at least an hour before bed. This means no more scrolling through social media or watching TV in bed! Instead, use this time to relax and wind down so you’re ready for sleep when it’s time to hit the pillow. Studies have shown that blue light before bed can make it harder to fall asleep, so it’s best to avoid it if you can.

2. Stick To A Consistent Sleeping Routine

It can be tempting to stay up late and sleep in when you’re pregnant, but this can actually make it harder to fall asleep at night. If you want to get better sleep, stick to a consistent sleeping schedule as much as possible. This means going to bed and waking up at the same time each day, even on weekends.

3. Stay On Top Of Your Nutrition

Eating a healthy diet is important for everyone, but it’s especially important if you’re pregnant and trying to sleep better. Make sure you’re getting enough vitamins and minerals by eating plenty of fruits, vegetables, and whole grains. Make sure you also avoid sugary foods close to bedtime so they don’t keep you up at night.

4. Avoid Caffeine Before Bed

We all know that caffeine can make it hard to fall asleep. If you’re pregnant and struggling to sleep, it’s best to avoid caffeine altogether, or at least limit your intake to earlier in the day. That means no more coffee after lunch or dinner. Consuming caffeine can increase your blood pressure and can lead to restlessness when taken too frequently later in the day, making it harder to fall asleep or stay asleep.

5. Get Some Exercise

If you’re having trouble sleeping while pregnant, one of the best things you can do is get some exercise during the day. Exercise can help improve your sleep quality by making you tired when it’s time for bed. Just be sure not to exercise too close to bedtime or you may have trouble falling asleep. A simple walk or light yoga can go a long way, just make sure you exercise earlier in the day so don’t struggle to fall asleep.

6. Invest In A Quality Mattress

If you’re pregnant and finding it hard to sleep, one of the best things you can do is invest in a quality mattress. A comfortable mattress will not only make it easier to fall asleep but will help support your upper and lower back, which is essential during pregnancy. Doing so may even reduce symptoms of lower back pain the following day.

Many women look to memory foam mattresses during pregnancy, since they conform to your body while providing optimal comfort and support. Some great brands that are worth exploring include Tempurpedic which is popular among memory foam mattresses or Chirofoam if you have a tighter budget.

If you’re not sure which mattress is right for you, talk to your doctor or a sleep specialist. They’ll be able to help you find the perfect mattress so you can finally get the sleep you need and deserve.

7. Try Taking Natural Melatonin Supplements

If you’re still struggling to sleep despite trying all of the above, you may want to consider taking natural melatonin supplements. Melatonin is a hormone that helps regulate your sleep cycle, and taking it in supplement form can help you fall asleep and stay asleep through the night.

Start by taking 3-5mg about an hour before bedtime and see how it affects you. If you don’t notice any difference after a few nights, increase the dosage until you find the sweet spot. Just be sure not to take more than 10mg as this can lead to daytime drowsiness.

You should also talk to your doctor before taking any kind of supplement, especially if you’re pregnant. They’ll be able to tell you if melatonin is safe for you to take and can help you find the right dosage.

8. Invest In a Pregnancy Pillow

Another great way to improve your sleep while pregnant is to invest in a pregnancy pillow. These pillows are designed to support your belly, back, and legs while you sleep, making it more comfortable and helping you stay in one position through the night.

There are many different types of pregnancy pillows available on the market, so take some time to find one that’s right for you. You may want to consider a pillow like the Leachco Snoogle Total Body Pillow which is popular among pregnant women, or something like the Boppy Pregnancy Wedge if you need a smaller option that you can carry with you when traveling.

9. Practice Relaxation Techniques Before Bed

If you’re still finding it hard to fall asleep, there are some relaxation techniques you can try before bed. This may include things like reading a book, taking a bath, or doing some light stretching.

You may also want to try progressive muscle relaxation, which is a technique where you tense and relax different muscle groups in your body. Start by tensing your toes for 5 seconds and then relaxing them for 10 seconds. Work your way up your body, tensing and relaxing each muscle group as you go until you reach your head. Once you’re finished, you should feel more relaxed and ready for sleep.


Though pregnancy can be a joyous time, it can also be exhausting and uncomfortable. By following these seven tips for sleeping better while pregnant, you may find yourself getting the rest you need to feel your best. Do you have any tips to add? Let us know in the comments!

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