pregnancy sleep tips

Tips For A Better Night’s Sleep When Pregnant

Sleep is essential for your health in general. Sleep when pregnant is extra essential because your body is doing a ton of work making that baby and keeping you going while its at it. However, it can be quite hard to get enough sleep when pregnant. Continue reading to learn more about our pregnancy sleep tips.

Pregnancy Sleep Tips

Sleep Schedule

Establishing and maintaining a regular sleep schedule can prove to be an effective way to get a better night’s rest when pregnant. Try to make sure that you are going to bed and waking up at the same time each day. This also includes the weekends. One thing that you can do to help with this is to set and follow a bedtime routine.  Following a routine every night will let your body and mind know its time for sleep and help you calm and get ready to have a restful night.

Exercise Regularly

When pregnant, you should aim to exercise for at least 30 minutes each day, unless you are advised against it by your doctor. Exercise can help get rid of some energy you have leftover and can also increase your mood along with helping you fall asleep easier. Be sure to check out one of our previous posts for a Guide To Exercising When Pregnant.


Nutrition plays an important role when you are trying to get more sleep. This is because what you eat can greatly affect how much you sleep, and the quality of the sleep that you are getting. If you are looking to sleep better than you should avoid spicy foods before bedtime. The reason why is due to the fact that spicy foods can increase the chances of heartburn at night.

Another thing to avoid at night is heavy meals. These can cause your body to digest the food while you are trying to sleep and can lower the quality of your sleep. Try to eat a small snack like a banana, or a small bowl of cereal before bed.  Also avoid sugary foods before bed as this can cause a rise in blood sugar that may drop later in the night and cause you to wake up.

Another important (and maybe obvious) food that you should avoid before sleep is caffeine. Caffeine can help you get that early morning jolt of energy, but you should not have any after lunch, as it can throw off your sleep schedule.

Drink Water

Drinking plenty of water or other fluids during the day can help you stay hydrated throughout the day, along with many other benefits. One thing to keep in mind is to cut back on your water intake a little bit before you go to bed so you are not up at night needing to use the restroom more than necessary.

Get Comfortable

One of the most important things that you can do is to get comfortable. Doing this can allow you to get the best possible sleep. However, The National Sleep Foundation recommends that “In the third trimester, sleep on your left side to allow for the best blood flow to the fetus and to your uterus and kidneys.” If this seems uncomfortable to you there is a wide variety of pregnancy pillows that can help with this too.


There are many pregnancy sleep tips that you should take advantage of. All you need to do is follow them and you can see that you are getting better sleep. Most of the tips in this article can also be used when you are not pregnant as well.

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