How to Get Good Sleep During Pregnancy:My Effective Experience

sleep during pregnancy

We want to do our best to help you avoid poor sleep during pregnancy, so here are some wonderful tips and tricks to help you get the best possible sleep during your pregnancy! I’ve implemented most of these tips and have seen huge improvements in my sleep on nights that I’ve used them so far during this pregnancy.

Practice Good Eating Habits

The way you eat affects every aspect of your health. Your diet is always important, but it is especially important during pregnancy. A well-balanced diet can make a huge difference in the way you feel and the way you sleep. In addition to simply eating a healthy and well-balanced diet during your pregnancy, there are some ideas you can try specifically to help you sleep better at night.

Drinking a glass of warm milk before bed is almost cliché, but it works! Many pregnant women, and just people in general find that this simple trick has them floating away to dreamland in no time. It can also be a good idea to get some carbs in shortly before bed. These help to keep you feeling full and therefore help you sleep longer.

Finally, protein is a necessity and having some not too long before bed will be a great way to maintain a good blood sugar level throughout night which can really make a huge difference in your sleep thanks to a reduction in nightmares, hot flashes, and other common pregnancy ailments like headaches. A peanut butter sandwich and glass of warm milk might just be the perfect combo to help you snooze the night away.

Comfortable Bed and

Maybe this one is almost too obvious, but it is definitely still important to note. You want to take all the steps you can to make sure you are as comfortable as possible at night. A good way to start is to make sure that your mattress is not too firm or too soft for your liking. Everyone requires a different level of firmness for their best sleep. Consider if this could be a cause of any discomforts you may have.

If it is possible for you, consider a new mattress that better fits your needs. If that is out of the budget, a mattress cover can be a more budget-friendly way of changing the firmness level of your mattress. Next, make sure you have good support. If needed you can use extra pillows and bunched up blankets to help give you support, but, of course, a comfortable pregnancy pillow research by is going to the best way to achieve adequate support for sleep during your pregnancy.

Maximum comfort environment

Adjust the temperature to whatever is most comfortable for you. Hot flashes are common during pregnancy and can certainly cause sleep disturbances. The extra weight and changing hormones of pregnancy often cause you to get hot easier as well. So, a lot of pregnant women find it more comfortable to keep it cooler at night.

I have always found that my temperature fluctuates a lot during pregnancy. So, I keep the AC down fairly low, but keep cozy blankets around to cover up in as needed during the night. It is also a great idea to consider what you are wearing to bed. Not only can it affect your temperature, but many women find heavier and tighter clothing to be much more disturbing in the night. Your best bet is probably going to be lightweight, loose clothing for maximum comfort.

Easy Exercise

Exercising during pregnancy has tons of amazing benefits. For example, it helps to keep your body in good working order to make sure it can do everything it needs to do for your developing baby. It also helps to keep you in good shape for an easier labor and delivery.

What can be a little more surprising though, is that it is great for improving your sleep. Regular exercise will help you to be healthier both physically and mentally, which can help you sleep better. It also promotes a deeper sleep, which allows you more actual rest and less disturbances.


Finally, a super helpful tip that has really helped me personally, is to find a good way to relax before bed. Things like yoga and meditation are amazing options to help you achieve a deeper state of relaxation that leads to improved sleep. Having your partner give you a good massage is a great choice too.

My husband has always been so sweet when it comes to this and gives me a relaxing massage anytime I ask. It makes such a huge difference in helping me relax and actually sleep. Other simple ideas to help you relax can be stretching, deep breathing, or even a warm bath before bed. You should also avoid overly stimulating things shortly before bed. For example, you won’t want to stay on your phone or watch TV directly before laying down and definitely not in bed. These will keep your mind running and prevent you from achieving real relaxation.

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