Sleep is the one thing pregnant women want most yet find the hardest to get. Hormones, heartburn, and the constant need to pee disrupt your sleep all night long. Put these tips to the test and you just might find yourself caught in the throes of deep sleep bliss.


Now is the time to embrace the cliché and load up your bed with as many pillows as your pregnant heart desires! Extra pillows behind your head and back can help decrease heartburn and nausea, which will lead to a more restful sleep. A pillow between the knees relieves the pressure from achy hips. Many women enjoy a pillow against their back or under their stomach. Get the full body treatment with a pregnancy pillow and you’ll be catching up on your “z”s in no time. 

High-Protein Snack 

As your body works around the clock to nourish and provide energy for two, you might find that you wake up in the middle of the night with a grumbling tummy. It could help to eat a high-protein snack before bed. This can also help prevent bad dreams and headaches, as well as keep your blood sugar level. You might find it helpful to keep some crackers or almonds on your nightstand incase you need a midnight snack. Additionally, limit your liquids one to two hours before bed to cut down on bathroom trips throughout the night. 

Yoga and Breathing Exercises

Stretching before bed calms the body and mind. Gentle yoga can even be helpful for getting baby into optimal position for delivery. Meditation and breathing exercises slow your heart rate and help you drift more quickly into a deep sleep, and can also be a useful technique in labor. If yoga and meditation are not your thing, try sitting still in bed and listening to calm music or reading a peaceful book. 

Warm Bath or Shower

A warm bath is a great way to relax before bed and encourage sleep. Not only do you get some (probably much needed) “me” time, but also you will find your mind clearer and your muscles relaxed. You can add to the experience by lighting candles and playing soft music. 

Regular Exercise

Consistent exercise throughout pregnancy keeps you strong physically and mentally. Studies show that exercise during the day can promote a more restful sleep at night. However, you will want to avoid working out too close to bed time, as this could actually have the opposite effect on your sleep habits. The strength you build and maintain from exercise during pregnancy will also be extremely beneficial when you are in labor.

As a reminder, over the counter drugs, prescriptions, herbs, and dietary supplements should be discussed with your doctor.

Jenna Lombardi
Jenna Lombardi
Jenna Lombardi currently lives in Atlanta, Georgia with her husband, Andrew, and their two children, Aaron and Clare. She loves to travel (even with kids!), find a good bargain, and enjoys an iced chai latte with soy milk every now and then. When she’s not wrangling the kids at the playground or the zoo, she can be found practicing hand lettering, reading about pregnancy and natural childbirth, or testing out a new recipe in the kitchen.