13 Tips to Help You Sleep Better During Pregnancy

13 Tips to Help You Sleep Better During Pregnancy
Marisol Rendón Manrique

Written and verified by preschool graduate Marisol Rendón Manrique.

Last update: 27 December, 2022

During gestation, your body goes through a number of major changes. More likely than not, you wish you could sleep better during this time. That’s why we want to share a list of helpful tips so you can get the sleep you need.

Remember that getting enough rest and relaxation is fundamental. After all, you have a new life growing inside you!

Simple steps to sleep better during pregnancy

1. Avoid taking naps during the day. During the first trimester of your pregnancy, you’ll probably feel especially tired. Sleepiness is common, and you’ll likely feel tempted to crawl back in bed. Still, you should try not to sleep during the day. That way, you will have an easier time resting at night.

2. Make up for any lack of sleep you’re carrying over from before gestation. Many women get pregnant at times in their lives when they are having a lot of sleep deficiencies. In order to sleep better during pregnancy, you should make up for those sleepless hours. Try going to bed earlier at night and sleeping a little later in the morning.

girl resting her head on her mom's pregnant belly

3. Reduce levels of stress and anxiety. Stress and anxiety are  both conditions that affect your mind and body and keep you awake at night. Poor sleep quality can lead to complications during childbirth. When you’re tired or stressed, your muscles become tired and don’t have the flexibility necessary for labor.

4. Use pillows to support the weight of your body. No matter what position you prefer to sleep in, you need sufficient support in order to sleep better during pregnancy. Place pillows around your body until you find a comfortable position.

5. Use lavender oil. This plant has a pleasing fragrance that is relaxing for the body and mind. A good trick is to place a drop of lavender essence on your pillow. You can also place a twig of lavender inside your pillowcase. The scent will last all night.

6. Don’t drink too much liquid after 4pm. Pregnant women have extra weight placed on their bladders which makes them go to the bathroom more often. This is especially annoying at night. Avoid this issue by limiting your intake of liquids after four o’clock in the afternoon. This will give your body time to eliminate any excess fluids before you go to bed.

 7. Try warm compresses. Back pain is common during pregnancy. It’s often something keeps you tossing and turning at night, trying to get comfortable. Warm up a hot water bottle and place it on your hips or back. This will help relieve your pain and help you sleep more peacefully while you are expecting.

8. Take warm baths. Fill your bathtub with warm water. This will not only help you relax. It will also help your muscles and circulatory system prepare for labor.

tips to help you sleep better during pregnancy

9. Regulate your sleeping schedule. Even on the weekends, you should follow your schedule. Your body will adapt to this daily routine and, in turn, you will get the rest required to function correctly all day long.

10. Eliminate from your diet any foods that have a negative effect on you when it’s time to sleep. Try to stay away from fried foods or food that are too spicy. These foods can cause difficulties for your digestive system which will in turn make it harder for you to fall asleep.

11. Eat small portions of food throughout the day. If you stick to your normal habit of eating 3 regular meals a day, you will get hungry between meals. It’s much better to eat small amounts of food several times a day. This will guarantee the healthy functioning of your digestive system. And as an added bonus, it will also help to control your pregnancy weight gain.

12. Stay away from tobaccoNaturally, if you smoke, you need to quit your habit if you are pregnant or looking to be. But you also need to avoid any indirect contact with cigarette smoke. Women who are in contact with cigarette smoke have a greater chance of developing sleep issues. And let’s not forget to mention the breathing difficulties that tobacco can produce.

13. Stay on the move. A 30-minute daily exercise routine will strengthen your body and facilitate labor. You can go for walks, swim, or do low impact aerobics. If you are not used to exercising, you can start with just 5 minutes a day. Add 5 more minutes to your routine each week until you reach 30 minutes.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.