13 Hacks for Better Sleep for a Pregnant Mom

Are you sleeping enough these days? Sleeping during pregnancy can be tricky, no matter what trimester you are in. So finding hacks and strategies for a pregnant mom for better sleep at night – is a top priority for your health and your baby’s.

Pregnancy-related bodily changes bring on challenges for the mom to get comfortable and have a restful sleep. 

You’re growing your baby every day, from conception to the day of delivery. It’s hard work. 

As you progress through pregnancy, you may discover that your sleeping patterns are jeopardized. Although pregnancy can be beautiful, it also becomes taxing and hard to get enough proper sleep.

Pregnant moms are vulnerable to insomnia and sleep disruptions. It could also pose health risks to both mom and baby.

This post may contain affiliate links; if you purchase from any of the links provided – I may earn a commission at no cost to you. Please read the complete disclosure here.

Helpful hacks to help you sleep better as a pregnant mom in any trimester you’re in. 

1. Consider the trimester you are in.

During your first trimester, you may be more sleepy as your body tries to catch up on the fast-growing process in your pregnancy. As a result, tiredness and mild aches are the ones you may encounter during these times. 

Different bodily changes and responses happen in all three trimesters depending on what stage or weeks you’re in. For example, frequent urination, nausea, feeling unwell overall, and more. Hormonal shifts are expected.

The third trimester will have you visiting the bathroom more often than you’d like to, and sleep becomes a battle for you.

2. Check your bedtime routine.

Are you creating a bedtime ritual that’s calming? Are you consistent, at least to a portion of it? 

Setting up a bedtime ritual that helps you slow down is essential even if you are pregnant. So, while you’re experiencing pregnancy for the first time, you may continue to see through your bedtime routine. 

Your bedtime hour is your guide to getting yourself ready. That way, you have a set time to prepare your body and mind for sleep. 

Your ritual may consist of skincare, a warm bath or shower, reading, pregnancy yoga, or even a quick meditation. Choose the ones that replenish you and help you get into a relaxed mood.

3. Calm your senses. 

With pregnancy, your senses can change dramatically. You may become sensitive to smell and taste as much now as before. 

Try to choose home scents, detergents, or even essential oils that help you relax and not make you more nauseous during your pregnant state. If for some reason you are sensitive to scents at all, then maybe skip scents altogether.

• Smell – diffuse some essential oils that promote relaxation and inner calmness.
• Sound-play soft calming music such as ocean waves or forest night sounds.
• Sight – choose some calm, spa-like colored walls for your bedroom.
• Touch – wear soft, comfortable sleepwear for ease and non-sweat material. 

4. Support for your body.

Sleeping is hard when you’re pregnant. 

When I was pregnant, I couldn’t get the position to help me sleep well. Not until my husband bought me a huge body pillow for pregnant moms. 

It was perfect! Just what my pregnant body needed.

It supported my back and pregnant belly. The pillow cradled my body, and it kept me comfortable all night. I also continued to use my body pillow during my postpartum recovery, careful of my C-Section wound.

Here’s one that I recommend for that good restful sleep. Sure, you can stack pillows around you, but as you toss and turn, those pillows will end up on the floor.

Why not invest in these pregnant pillows that can support your body as you sleep. 

You may opt to buy a mattress that conforms to your body and help your body stay aligned.

If the household budget is a bit tight, choose the ones that can help you because sleep debt isn’t going anywhere. Instead, it’ll keep adding more and more hours of sleeplessness, and every day you wake up with fatigue and not feeling rested. 

Check your sleeping positions during pregnancy. Read on here what’s the best positions for pregnancy sleep.

5. Minimize clutter in your bedroom.

Your visual sense is in play here. When you see clutter, your mind will somehow go on hyperdrive and keep your stress levels up.

Always tidy up your sleeping space that way; visual disturbance is to the minimum. You need a tranquil space for a goodnight’s sleep.

RELATED POST: Quick Declutter Tips You Need To Know About

6. Mindfulness before sleep.

There’s a method to get into mindfulness. When you hear mindfulness, it may feel overwhelming, but here’s the thing about it – it’s merely paying attention.

Yes, pay attention to your body and mind. Being pregnant comes with plenty of bodily changes going on. 

Try a body scan mindfulness practice to get you started on mindfulness. 

Get your body relaxed. Visualize your body from head to toe; how you feel when you travel down each body part or section.

While doing these body scanning, practice your breathing and slow it down.

Bedtime mindfulness is an excellent way to help you settle for the night and get restful sleep.

7. Limiting your fluid intake at night.

Aiming to cut down on liquids before bed and making sure during an early dinner you’ve got your fill.

Doing this will minimize your middle-of-the-night bathroom trips. Thus, cutting down on your sleep interruptions. 

Although you limit your intake of fluids at night, be sure to keep yourself hydrated during the day.

8. Be cautious when using sleeping aids (herbs/teas)

Before incorporating these warm drinks after dinner, please ensure you have spoken with your doctor about the benefits and risks of taking natural herbs to help sleep.

Most teas aren’t regulated by the US Food and Drug Administration or have not been tested on pregnant women.

There are teas made for relaxation and sleep for pregnancies. But the ingredients used aren’t regulated. So it’s best to be cautious even if they are labeled safe for pregnant moms.

Be careful with these because the dose in which your body absorbs them may be higher in concentration. 

Considering the nature of your sleep disruption and its severity, researching and talking with your doctor before starting anything can help you decide whether you need the extra sleep aids. 

Again, gather your information with your doctor’s guidance and determine if natural drinking teas are helpful options for you.

9. Enjoy a warm bath.

If you prefer to soak in a bubble bath before bed, then do so.

Opt for some natural bubble bath that helps relax your body and calm your senses.

Be careful entering and exiting the tub; ask for help if you’re in your third trimester when balance might be a bit shaky. 

RELATED POST: New Mom Care Package for Postpartum Self-Care

10. Setting the room temperature and dimming the lights.

When you’re about to start your bedtime routine, remember to set the aura of your nighttime environment.

Wear comfortable sleep clothes and set your thermostat to your liking. Pregnant moms may feel hot at night, so keeping the room temperature a bit cooler will help with the flushing sensation.

Easing into bedtime means turning off all electronic devices and screens. No unnecessary lights preventing you from sleeping. 

11. Curtail the worries and write them down.

It’s normal to feel new parents’ worries. You may lie awake at night thinking about your pregnancy, finances, work, or other concerns that are keeping you from your sleep.

Write them down if you must. Then, dump everything into your pregnancy journal and be sure only to reread your writings the next day. Don’t dwell too much on what you wrote during bedtime.

The purpose is to write down your worries, fears, and stressful thoughts. Manage your prenatal stress.

RELATED POST: Journaling for Wellness

12. Pay off your sleep debt.

How? Sleep deprivation can quickly add up. 

If you’re short on sleep, you may opt to take a shorter nap of 20 minutes but not longer than 30 minutes more. And remember to take this nap earlier in the day that can backfire if you do nap later, contributing to difficulty falling asleep.

13. Tackle your health for better sleep.

Pregnancy can manifest other health problems that can disrupt your sleep, whether you have them now or before your pregnancy.

• Acid Reflux

Pregnancy causes organs to shift around to accommodate the growing baby. 

It’s recommended that you elevate the head part of the bed slightly to help minimize acid flowing back up from the stomach – tips for managing acid reflux and heartburn during pregnancy.

• Sleep Disturbed Breathing

Moms may experience this temporary health condition as they go through pregnancy.

It may present due to maternal obesity. It shows as snoring or even obstructive like sleep apnea.

According to this published article authored by Texas doctors, moms are predisposed to Sleep Disturbed Breathing in pregnancy when they have underlying health conditions such as chronic hypertension, older age, habitual snoring, and high pregnancy BMI. 

Addressing sleep breathing issues help lower the health risk to your growing baby inside. 

• Restless Leg Syndrome

This condition is seen among pregnant women and, fortunately, is temporary.

Symptoms experienced by moms can range from mild to severe. These are more of a nuisance when you’re trying to sleep.

You’re already bombarded with pregnancy-related sleep issues; adding on restless leg syndrome makes it harder to sleep.

Assess your diet and have your doctor check your electrolytes and minerals levels; see if some are deficient and need treatment.

• Back Pain

During pregnancy, it’s essential to keep watch of your posture and protect your back.

Physical changes accommodating the pregnancy increases your risk of getting back pain. 

Comfortable positioning during sleep is critical to prevent pain in your back. Also, proper back support when you’re up and about is an excellent item to have as your pregnancy progresses.

• Mental Health Issues

Why do moms need to address their mental health during pregnancy? 

Anxiety and stress can become causes of sleeplessness for most pregnant moms.

The intricacies of mental health conditions affect the brain and also affect the mom’s emotional stability. Therefore, managing and getting help with your mental health is imperative to improve your well-being and sleep.

Contact your doctor and discuss treatment plans that address your mental state and health.

• Insomnia

Well, aren’t we done yet? 

If left untreated, insomnia can become a permanent resident affecting your health. 

According to American Pregnancy Association, insomnia can result from “difficulty falling asleep, waking up frequently during the night, difficulty returning to sleep and unrefreshing sleep.”

It’s challenging to treat sleep problems during pregnancy when the mom already has underlying insomnia before pregnancy. 

Working together with your doctor will help you stay on top of this health issue and help prevent the worsening of your condition.

     
These health conditions aren’t the only ones that affect you and your sleep during pregnancy. There are more that aren’t mentioned here. In addition, complications such as preeclampsia, high blood pressure, difficult labor, and other health-related conditions may also arise if continued sleep disruptions and lack of sleep happen.

Sleeping during pregnancy is challenging enough.

These helpful sleep hacks for a pregnant mom are simply recommendations for anyone battling sleeplessness or difficulty falling asleep. 

You know your body, your current health status, and how you’re addressing these sleep issues at home. 

Try to visualize your bedtime, set up a sleep-inducing environment, tackle stress and health issues, and embrace calming activities for better sleep.

Taking a multi-approach in this temporary sleep predicament during pregnancy doesn’t have to be complicated. First, of course, reach out to your doctor for recommendations for sleep during pregnancy.

These information and sleep hacks are in no way a substitute for medical advice and only intended for general information purposes.

Share your tips and hacks for better sleep during pregnancy. I’d love to hear what helped you. Pin this post for reference later.