How to Sleep Better During Pregnancy: 9 Helpful Tips

Getting good sleep during pregnancy isn’t always easy. Between physical changes, frequent trips to the bathroom, and general discomfort, many expectant mothers struggle with rest. That’s why learning how to sleep better during pregnancy can make a big difference for both your health and your baby’s well-being. But sleep is especially important during this time — for both your health and your baby’s. The good news is that with a few adjustments, you can improve your sleep and wake up feeling more refreshed (learn more on Sleep Foundation).

1. Find a Comfortable Sleeping Position

As your pregnancy progresses, sleeping on your back may feel uncomfortable. If you’re wondering how to sleep better during pregnancy, experts often recommend sleeping on your left side to improve blood flow to your baby and reduce pressure on internal organs. Adding a pregnancy pillow or extra cushions can help support your belly and back.

2. Stick to a Relaxing Bedtime Routine

Calming activities before bed signal to your body that it’s time to wind down. Try reading, gentle stretches, or listening to soft music. Avoid screen time right before bed, as blue light can interfere with melatonin, the sleep hormone.

3. Stay Hydrated (But Plan It Wisely)

Drinking plenty of water during the day is important, but try to limit fluids right before bed to reduce nighttime bathroom trips. Keep a glass of water nearby, though, in case you wake up thirsty.

4. Manage Heartburn and Indigestion

Heartburn is a common issue during pregnancy that can make sleep difficult. Eating smaller meals, avoiding spicy foods before bedtime, and elevating your head slightly with an extra pillow can help reduce discomfort.

5. Keep Your Room Cool and Comfortable

Your body temperature naturally runs a little higher during pregnancy, which can make you feel warmer than usual. Use breathable bedding, wear light pajamas, and keep a fan or window open for airflow.

6. Take Naps When Needed

It’s normal to feel more tired while pregnant. Short naps (20–30 minutes) during the day can give you a boost without interfering with nighttime sleep. Just avoid long or late naps, which can disrupt your sleep cycle.

7. Practice Gentle Pregnancy-Safe Exercise

Light activity such as walking or prenatal yoga can help reduce restlessness and improve sleep quality. Just try to finish workouts earlier in the day, not right before bed, to avoid feeling too energized.

8. Calm Your Mind with Relaxation Techniques

Pregnancy can bring new worries, and stress can make it harder to sleep. Breathing exercises, guided meditation, or simply writing down your thoughts before bed can help calm your mind.

9. Talk to Your Doctor if Sleep Problems Persist

It’s normal to have some restless nights, but if you’re experiencing severe insomnia, sleep apnea, or discomfort that affects your daily life, it’s important to check in with your healthcare provider. Your doctor can guide you safely, considering your pregnancy needs.

Quick Recap of 9 Helpful Tips

• Sleep on your side with pillows for support
• Create a relaxing bedtime routine
• Stay hydrated but limit fluids at night
• Manage heartburn with diet and pillows
• Keep your room cool and comfy
• Take short naps if needed
• Try gentle exercise during the day
• Use relaxation techniques to reduce stress
• Consult your doctor for ongoing sleep issues

The bottom line: Learning how to sleep better during pregnancy takes some adjustments, but simple changes like side-sleeping, cooling your room, and managing heartburn can make nights more comfortable. Prioritizing rest now will help both you and your baby.

FAQs: How to Sleep Better During Pregnancy