When I was pregnant with my first, I remember people telling me to sleep while I could, because once the baby came, I wouldn’t have the luxury!
The problem with quality sleep and pregnant women is that it’s almost impossible.
The sleep problems are abundant.
You’re huge, overheated, dealing with restless leg syndrome, and have to pee a million times per night. Not to mention the fact that your hips and back ache, you’re stuck sleeping in one position…
OH, AND THERE’S A TINY PERSON TRYING TO ESCAPE THROUGH YOUR BELLY BUTTON.
This is now my third pregnancy, and I’m actually sleeping the best that I have ever slept during pregnancy.
Since I have 3 other children (singleton and twins) to care for, it is essential that I am as well-rested as I possibly can be.
Read on for my sleep tips from the first trimester through the third trimester!
*Links to Amazon are affiliate links.
*I am not a medical professional, and while everything I’m suggested has been approved for me by my doctor, you should ALWAYS consult with your doctor before you start anything new.
1. Turn Down the Temperature
My husband wears a hat to bed when I’m pregnant. Luckily, I’ve always been pregnant in the winter, so it’s actually cost-effective to keep cool.
We keep the heat on 62 and I have our overhead fan going full-blast.
Sorry, husband. I’m growing a human. Luckily, he is perfectly understanding and doesn’t complain (hardly) at all!
If you’re still waking up hot, try using a cooling pillow. It was my only saving grace during my twin pregnancy.
2. Maintain a Regular Sleep Cycle
Having a regular bedtime and wakeup time will really help.
I was in a habit over Christmas break of staying up way too late, which surprisingly made it harder for me to fall asleep.
Setting yourself on a regular sleep schedule will help your circadian establish when you’re going to sleep.
3. Keep Naps Short and Sweet
I try really, really hard to avoid napping during the day. But when I can’t help myself, I make sure to set my timer for 20-40 minutes.
Oftentimes I’ll choose to watch T.V. or read if I really need to rest, but don’t want to fall asleep.
4. Move During the Day
I love exercising. Except when I’m pregnant, and I despise it then!
But ever since I’ve made an effort to get up and move, even just a little bit, I’ve been able to sleep better.
I’ll look up a pregnancy workout on youtube and do just 10-minutes of it, or I’ll walk the kids to school.
Just getting your heart rate up for a short time will help so much!
5. Stay Hydrated During the Day, Reduce Liquid at Night
I am so busy during the day that it’s hard to remember to drink lots of water!
Then, when the kids are in bed and things have calmed down, I find myself chugging water to make up for not drinking it during the day.
I set an alarm on my phone to go off every hour and that’s when I fill my water tumbler. Usually, I fill it, take a few sips and then forget about it until my alarm goes off again in an hour and I chug it haha.
Pregnant with other kids? This post is for you –> 7 Crucial Tips to Manage Being Pregnant With a Toddler or Older Children
Shop My Pregnancy Sleep Essentials Here
6. Take Something for Heartburn Before Bed
Fun fact: I was experiencing rib pain, and thought it was just growing pains. I was rubbing the area that hurt one day and felt little bubbles moving inside, and realized that the pain in my rib was actually from heartburn!
I was taking Genexa Heartburn Fix which is basically a clean version of Tums (and works better!).
It was working really well, and then my heartburn became so intense that it wasn’t making a difference.
When my heartburn became that bad, my doctor suggested taking Pepcid. I take it about an hour before bed and it helps tremendously!
7. Natural Calm Supplement
After I take my Pepcid, I drink my Natural Calm.
I am telling you, this is the ONE THING that makes the biggest difference in my sleep!
Natural Calm is a magnesium supplement.
It relaxes me and makes me nice and sleepy, but since it relaxes my muscles, it helps SO MUCH with my restless leg syndrome!
Usually, my legs will start to bother me in the evening when I’m relaxing on the couch.
I start sipping my Calm, and they will start to feel better within minutes. I’m not even kidding.
Read the reviews, and you will see countless people saying that it’s life-changing, and they are not lying.
The other benefit is that it will keep your bowels loose, so if you’re struggling with constipation (pregnancy is so glamorous, right?), it will help that.
Now. Just the way it can make your bowels loose, if you take too much of it, it will make them TOO LOOSE.
The serving size is 2 teaspoons, but I suggest starting off with about 1/4 of a teaspoon for a few days, and then working up. I currently take 1 teaspoon and it’s a perfect amount.
Other Magnesium Supplements
I am a HUGE fan of the Pink Stork brand!
I tried their magnesium spray, which is supposed to work similarly, as it is absorbed by the skin, but it didn’t work as well for me.
It is definitely worth a try though, especially if the oral magnesium supplement bothers your stomach. Our bodies all process things differently, so it may work better for you than it did for me!
8. Use Calming Oils
I love diffusing lavender oil as I get ready for bed.
I also love the Good Night natural sleep aid.
It is an oral supplement, and to be honest, doesn’t taste very good. However, it does combat pregnancy insomnia without leaving me feeling groggy in the morning the way that melatonin does.
9. Wind Down Before Bed
I try to head up to my room around 9:15. I get ready for bed, diffuse my oils, and try to stay off my phone because studies have shown that blue light from electronics will keep you awake.
I will do some light stretching, read, or chat with my husband. This is when I love diffusing my lavender oil!
If I get upstairs early enough, I’ll take a relaxing bath –> the Pink Stork soak has magnesium and is one of my favorites.
The Dr Teal’s Epsom Salt Soak is also great if you’re looking for an Epsom salt, and it’s a fraction of the price!
9. Ensure Your Room and Bed are Cozy
I am pretty good about keeping my house neat and tidy… that is, except for my bedroom.
My bedroom usually is full of laundry that needs to be put away, piles of things that need to be returned, and the list goes on and on.
I will usually clean it up every so often, but when I’m pregnant? It becomes an even lower priority.
My bedroom actually became so cluttered that I hated being in my room.
I spent a weekend cleaning it up, bought some new curtains, and have been making an effort to keep it a nice, cozy place that I enjoy to be in.
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10. Pregnancy Pillow… Or Not?
With my first two pregnancies, I swore by the snoogle.
It helped with my aching hips and lower back pain and I loved it so much that my husband joked that it replaced him.
This time around, I’m so hot when I sleep that I don’t want anything extra in bed with me.
I find that a pillow between my knees is sufficient support. I’m 29 weeks as I’m writing this post, so we’ll see if that changes!
So now I truly believe that a pregnancy pillow totally depends on your body and that can change with each pregnancy!
Hopefully, this list will help you get the best sleep you can because we all know that once your baby comes, sleep will not be happening for a bit.