Sleep? What is sleep to a pregnant woman? I know all too well that a good nights sleep can be hard to come by in pregnancy. Here are a few tips for a better night’s sleep during pregnancy.
Disclaimer: I’m not a Doctor, just a new Momma wanting to help other new Mommas. Please don’t replace this with real medical advice from your Doctor.
How do you get comfortable?
I wasn’t sleeping well at all for a lot of my pregnancy. I was having contractions constantly and was very uncomfortable. Between coughing at night and shortness of breath, plus restroom trips in the middle of the night, sleep was not easy.
My Doctor would always ask me how I was doing, and I’d always say I was fine! She was surprised I’d never say, “Get this baby out of me,” haha! But no, I wanted my bubs to take all the time he needed in there. I just wanted him to be healthy.
What really helped me get sleep was pillows. Pillows, pillows and more pillows. These are the pillows I recommend:
Body Pillow
Pillow for Under Your Belly
Back Wedge Pillow
If you sleep on your back you want to keep your back propped, it’ll definitely help you feel more comfortable. There are wedges you can buy and I bought one of these back wedges. Yep, I used it in bed, and I also would bring it with me to the couch.
Elevating Leg Rest Pillow
By the end of my pregnancy my feet were swollen like balloons and they hurt so bad! Keeping my feet propped wasn’t even optional for me, I HAD to. I mainly used pillows but I wish I’d known about this thing, Elevating Leg Rest Pillow with Memory Foam Top. It looks amazing!
A Note About Pillows: There are rave reviews about pregnancy pillows on Amazon. I never invested in one, as they can be a little pricey, and I just felt that separate pillows would give me more options. I knew I’d be relaxing on the couch or bringing one with me when I left home. And I knew bringing that huge pregnancy pillow wasn’t an option. So for me, buying separate pillows as my pregnancy progressed worked out super well. What I’m saying is you don’t HAVE to buy a pregnancy pillow.
More Ways to Get a Good Night’s Rest
Destress Before Bed
Read a book, light a candle or take a relaxing shower.
Lavender Essential Oil
Put a drop or two of lavender essential oil on your pillow. It has amazing relaxation inducing properties.
Use an Eye Mask
Use an eye mask or make sure your room is dark enough.
Wear Comfy Sleepwear
Make sure you wear comfy sleepwear. I personally wanted nothing to do with pajama pants or shorts because I just didn’t want any type of pressure on or around my belly. I bought this gown because I knew I could wear it while pregnant, as well as postpartum for nursing. It turned out to be an awesome find, and I was so glad I bought it! Button Down Nightshirt
White Noise Sleep Machine
Use white noise to drown out sounds that may hinder your sleep. If you’ve never tried it before, at least give it a try before you rule it out. Some machines have options to play nature sounds and water sounds as well as regular white noise. Here’s one with amazing reviews: 
Sip a Warm Beverage
Sip on a warm beverage a few hours before bed. It will help to calm you a get you ready for sleep. I’d be careful with tea because certain types can have an affect on baby and cause contractions, but if you like dairy, have a mug of warm milk. Or even hot water with some lemon and a bit of sweetener can do the trick. Be careful to not drink anything too close to bedtime as you don’t want to trigger any symptoms of acid reflux. Here is the cutest little mug for your warm drink!
Try to Have a Sleep Schedule
Try to have a schedule for your sleep, and go to bed at a certain time each night. It will make it easier to fall asleep once your body is used to sleeping and waking at a certain time each night/day. Yes, pregnancy can make this a little challenging, but it can be so helpful! Use your alarm on your phone, or here’s a really good one: Wake Up Light Sunrise Alarm Clock.
A Few Things to Stay Away From Before Bed
- Caffeine and/or sugar – May cause too much stimulation before bed and have the opposite effect of what you’re trying to achieve.
- Heavy meals – Having a lot of food in your tummy before bed can hinder sleep, and it can also trigger symptoms of acid reflux.
- Television – May also cause too much stimulation right before bed. If you can tolerate it great! For some, it can be a sleep aid and it helps them fall asleep.
- Staying up too late – Maintaining a sleep schedule is so much more helpful than staying up late, especially when you need to wake up early.
- Sleeping pills and melatonin – Both are a no-no for pregnant women, as there are not enough studies done to support the safety of sleeping aids in pregnancy. I’d steer clear of them.
- Anything too stimulating or exciting – These types of things can definitely hinder sleep, try and steer clear of too much excitement right before bed.
I hope this helps you get a good night’s sleep during pregnancy, and even into your postpartum journey. Have an amazing day today, and every day!
