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Dreaming of Better Sleep During Pregnancy?

Updated: Jul 4


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Pregnancy is a beautiful and transformative journey, but let’s be honest, it can also be uncomfortable, especially when it comes to getting a good night’s sleep. Between heartburn, back pain, frequent bathroom trips, and a growing belly, sleep often becomes elusive just when you need it most.

The good news? A few simple strategies can make a big difference. Whether you're in your first trimester or nearing the finish line, here are a few quick tips to help you get the rest your body and baby need.

1. Prioritize Sleep Positioning

As your belly grows, lying in most positions might start feeling a bit uncomfortable. Use pillows to support your bump, hips, and back and snuggle yourself into a well supported side lying position. Consider snagging a full-body pregnancy pillow; it can really boost your comfort level and help keep you slightly elevated to help relieve heartburn and indigestion. They also can be a cozy addition to an afternoon Netflix binge!

2. Stay on a Sleep Schedule

Go to bed and wake up at the same time every day, even on weekends. It can be a difficult task, but keeping your body in rhythm helps improve sleep quality over time and can reduce insomnia, which is common during pregnancy.

3. Create a Bedtime Wind-Down Routine

A calming routine signals your body it’s time to sleep. Try:

  • A warm bath

  • Gentle stretches or prenatal yoga

  • Listening to calming music (great time to practice your hypnobirthing)

  • Reading a light book (nothing too thrilling!)

Avoid screens at least 30–60 minutes before bed, as the blue light can mess with your melatonin production.

4. Watch What (and When) You Eat and Drink

Heartburn and late-night bathroom trips can sabotage your sleep. To avoid this:

  • Eat small, frequent meals throughout the day

  • Avoid spicy, greasy, or acidic foods in the evening

  • Taper off your intake of liquids 1–2 hours before bed

5. Move Your Body During the Day

Gentle daily exercise (like walking or swimming) can help you fall asleep faster and sleep more deeply. Just make sure to finish workouts at least a few hours before bedtime so your body has time to wind down.

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6. Keep Your Sleep Space Comfortable

Make your bedroom a sleep sanctuary:

  • Keep the room cool and dark

  • Use blackout curtains if needed

  • Run a fan or white noise machine to block distractions

7. Manage Stress and Anxiety

Hormonal changes and anticipation can leave your mind racing at night. It's okay, and totally normal, but not when it starts to impact your overall well-being and energy levels through pregnancy. Try writing down your thoughts in a journal before bed, practicing mindfulness or deep breathing exercises, or talking to your partner or support network about your concerns.

Bonus Tip: Nap Wisely

Short naps (20–30 minutes) earlier in the day can help with fatigue, but long or late naps might interfere with nighttime sleep. Listen to your body, but aim to keep naps refreshing rather than disruptive.



Every pregnancy is unique, and so is every sleep journey. Don’t stress if you're not sleeping perfectly—try a few of these strategies to find what works best for you. Above all, be gentle with yourself. Rest when you can, ask for help when you need it, and remember: better sleep is possible, even during pregnancy!


 
 
 

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