Last Updated: September 28, 2026
Being pregnant is one of the most incredible experiences in a woman’s life.
The knowledge that you are growing a new life inside of you is near indescribable with words. And the anticipation of becoming a life-long mother to your baby is an emotion that exudes excitement, happiness and joy.
But that actual experience with pregnancy can vary from person to person. While some women barely notice any differences during the trimesters, other women go through raging hormones, crazy food cravings, swollen ankles and restless nights.
While there are so many wonderful aspects of being pregnant, we also recognize that there are many challenges women face and that it is not as easy as the movies make it out to be sometimes.
If you are someone who is struggling to get comfortable in bed and wondering how to sleep while pregnant then know that it is much easier to fix than you may have initially thought.
You don’t have to suffer through being uncomfortable and sleep-deprived any longer with our simple hacks. Nor should you risk it, as experts say that one of the most important things a pregnant woman can do to ensure their child is born as healthy as possible is to get at least 8 to 10 hours of sleep per day.
Here are the best hacks to try so that sleeping while pregnant is a breeze.
this article belongs to Sleep & Rest
Table of Contents
1. Be active every single day
Working out and living an active lifestyle is always important and directly linked to your quality of sleep. But when you are pregnant, making time to exercise and be active can sometimes get challenging for women. And we totally understand, as who wants to try to go for a walk when your ankles are swollen? But the good news is that there are plenty of low impact workouts that women can do to help get them moving. From swimming or a water aerobics class to pregnant yoga classes, you can feel both calm and active at the same time without feeling any impact whatsoever on your hardworking body. And as a result, your blood circulation will improve, your mental state will clear and you will find it much easier to hop into bed and go to sleep at the end of the day.
2. Enhance your bedroom’s environment
The environment we sleep in has a direct impact on how easy it is to drift off to sleep—especially while pregnant. Evaluate your bedroom and make sure that you can create a pitch-black room with no noise and a cool temperature. These three factors will help ensure that you have no discomfort drifting off to sleep. Also, try upgrading your bed sheets and room décor to make the room feel as calm and relaxing as possible.
For an in-depth breakdown on this subtopic, refer to our A Guide To Resolving Sleep Disorders Guide.
3. Get lots and lots of pillows
While pregnant, your body will be going through many physical changes. In fact, with extra weight and a growing belly, it is not uncommon for your body to get out of alignment. Luckily, there is a range of pregnancy pillows for your knees, neck and entire body that are designed to support pregnant women get a great night sleep. You will notice a direct improvement in your ability to get comfortable when you surround yourself with the right pillows at night.
4. Avoid social media before bed
We get it, looking at other pregnant women or new moms on social media is extremely tempting. But doing so right before bed is one of the worst things you can do to promote a mindset of relaxation. Comparing your own journey to others can create worry and stress, along with the damage that blue light in general causes. So try ditching the social media during the bedtime routine and instead read a book or journal. We promise you will notice a direct correlation with how much easier it is to fall asleep when you do so.
5. Don’t drink water right before bed
While it is super important to stay hydrated while pregnant, drinking a ton of water before bed is not going to help you get a good night sleep. Most bladders are weaker in pregnant women, so it is likely that if you don’t go to the restroom before you go to bed you will be waking up in the middle of the night to do so. So be conscious of when your last sip of water is and try to get into the routine of going to the bathroom before you hop into bed.
These five simple hacks have been tried and tested with other pregnant women—with a great night sleep often being the result. So why not give one of these hacks a try yourself?
For an in-depth breakdown on this subtopic, refer to our Phases Of Sleep Guide.
6. Find A Comfortable Sleeping Position
As pregnancy progresses, finding a comfortable sleeping position can become more difficult. A growing belly can make your usual sleeping position feel awkward, while pressure on different parts of the body may cause discomfort during the night.
Many pregnant women find side sleeping more comfortable as pregnancy progresses. Placing a pillow between the knees can help support the legs and make the hips feel more comfortable. Another pillow can be placed under or around the belly for additional support.
Rather than worrying about staying in exactly one position throughout the entire night, focus on getting comfortable and following the sleeping-position guidance provided by your healthcare professional. If you wake up in a different position, adjust yourself comfortably rather than becoming anxious about it.
7. Support Your Back And Hips
Back and hip discomfort can become more noticeable as the body changes during pregnancy. Additional support from pillows can help reduce pressure and make it easier to settle into bed.
Try placing a pillow between your knees so that your legs remain supported. Some women also find that a small pillow behind their back provides a sense of stability when sleeping on their side.
Your mattress can also influence how comfortable you feel. A mattress that is too soft or too firm may make certain areas of the body feel strained. You do not necessarily need to purchase a new mattress, but adjusting your existing sleeping environment with supportive pillows can make a noticeable difference.
For an in-depth breakdown on this subtopic, refer to our Natural Sleep Aids Guide.
8. Manage Heartburn Before Bed
Heartburn and indigestion are common pregnancy complaints and can make falling asleep particularly frustrating. Lying down shortly after eating may make these symptoms more noticeable for some people.
Try to give yourself some time between your evening meal and bedtime. Eating smaller meals may also be more comfortable than having a very large meal late in the evening.
It can also help to identify foods that seem to trigger your symptoms. If heartburn is persistent or particularly uncomfortable, discuss it with your healthcare professional rather than relying on over-the-counter products without checking whether they are appropriate during pregnancy.
9. Create A Relaxing Bedtime Routine
A consistent bedtime routine can help signal to your body that it is time to slow down. Instead of going directly from work, household responsibilities, or entertainment to bed, give yourself a period of relaxation.
You could take a warm shower, read a book, listen to quiet music, practise gentle breathing, or spend a few minutes journaling. The goal is to create a predictable transition between daytime activities and sleep.
Try to keep your bedtime routine simple enough that you can follow it most nights. You do not need a complicated wellness routine to prepare yourself for sleep. Even 20 to 30 minutes of calm activity can help create a more peaceful environment.
For an in-depth breakdown on this subtopic, refer to our The Callixe Thera Pillow Guide.
10. Deal With Leg Cramps And Physical Discomfort
Leg cramps can disturb sleep during pregnancy and may occur unexpectedly at night. When discomfort appears, changing position and gently moving the affected area may help.
During the day, regular movement and gentle stretching can also be useful for maintaining comfort. Wearing comfortable footwear and avoiding long periods in one position may help you feel better throughout the day.
If you experience frequent, severe, or unusual pain, swelling, or other concerning symptoms, speak with your healthcare professional. Pregnancy-related discomfort can have many causes, so persistent symptoms should not simply be ignored.
11. Make Your Bedroom Temperature Comfortable
Pregnancy can sometimes make it harder to feel comfortable at night, particularly if you become warmer than usual. A bedroom that feels too hot can make falling asleep more difficult.
Keep the room at a comfortable temperature and choose breathable sleepwear and bedding. You may also want to keep an extra blanket nearby rather than using one heavy blanket throughout the night.
Small environmental adjustments can make a significant difference. If your partner prefers a different temperature, consider using separate blankets so that each person can remain comfortable.
12. Keep Evening Activities Calm
The hours immediately before bedtime can influence how easily you fall asleep. Intense exercise, stressful conversations, work-related tasks, or stimulating entertainment may leave your mind active when you want to rest.
Try to move demanding tasks earlier in the evening whenever possible. Give yourself time to mentally finish the day before getting into bed.
If you find yourself thinking about tomorrow’s responsibilities while trying to sleep, keep a notebook nearby and write down the tasks you need to remember. This can help prevent your mind from repeatedly going over the same list.
For an in-depth breakdown on this subtopic, refer to our Obstructive Sleep Apnea Treatment Guide.
13. Take Short Rest Periods During The Day
Pregnancy can be physically demanding, and feeling tired during the day is common. If you need to rest, a short nap may help you recover some energy.
However, very long or late naps may make it harder for some people to fall asleep at night. Pay attention to how your body responds and adjust your daytime rest accordingly.
Rest does not always have to mean sleeping. Sitting quietly, reading, listening to music, or putting your feet up for a short period can also provide an opportunity to relax.
For an in-depth breakdown on this subtopic, refer to our Cons Of The Different Mattress Types.
14. Reduce Stress Before Going To Bed
Pregnancy can bring many new thoughts and worries. You may be thinking about your health, the baby’s arrival, finances, work, childbirth, or how life will change after delivery. These thoughts can become especially noticeable when the house becomes quiet at night.
Try writing down your worries and separating them into things you can address now and things that can wait until tomorrow. Speaking with your partner, a trusted friend, or healthcare professional can also help when concerns begin to feel overwhelming.
Remember that needing emotional support during pregnancy does not mean that you are not coping well. Pregnancy is a major physical and emotional transition, and it is normal to need reassurance and support.
15. Be Careful With Caffeine
Caffeine can interfere with sleep, particularly when consumed later in the day. During pregnancy, it is also important to follow current guidance from your healthcare professional about the amount of caffeine that is appropriate for you.
If you enjoy tea or coffee in the afternoon or evening, consider whether it could be contributing to difficulty falling asleep. Switching to a suitable caffeine-free option may help you establish a calmer bedtime routine.
Always check with your healthcare professional if you have questions about specific drinks, supplements, or products during pregnancy.
16. Do Not Worry If You Wake Up During The Night
Nighttime waking can become more common during pregnancy. Bathroom trips, physical discomfort, changes in temperature, or simply difficulty getting comfortable can interrupt your sleep.
If you wake up, try not to become frustrated by watching the clock. Clock-watching can increase anxiety about how many hours of sleep remain.
Instead, keep the lights low, make yourself comfortable, and return to a relaxing activity if necessary. Avoid reaching for your phone if you know that checking notifications or social media makes you more alert.
17. Ask For Help When You Need It
Pregnancy can involve many responsibilities, including work, household tasks, appointments, and preparing for the baby’s arrival. Trying to manage everything alone can leave you exhausted.
Do not be afraid to ask your partner, family, or friends for help. Someone else preparing dinner, handling a household task, or helping with errands may give you an opportunity to rest.
Getting enough rest is not being lazy. Your body is going through significant changes, and allowing yourself time to recover is an important part of taking care of yourself.
For historical context and foundational research, reference the Wikipedia Foundation Overview.
18. Talk To Your Healthcare Professional About Persistent Sleep Problems
Occasional poor sleep is common, but ongoing sleep difficulties deserve attention. If you are regularly unable to sleep, feel exhausted throughout the day, or have symptoms that are interfering with your ability to function, discuss them with your healthcare professional.
Sleep problems can sometimes be connected with physical or emotional concerns that deserve additional support. Your healthcare professional can help determine whether further evaluation or a specific treatment approach is appropriate.
You should also seek medical advice for symptoms such as severe or persistent pain, significant swelling, breathing difficulties, severe headaches, bleeding, or other symptoms that concern you during pregnancy.
19. Give Yourself Permission To Slow Down
One of the most important things to remember is that pregnancy does not require you to maintain exactly the same routine you had before becoming pregnant. Your energy levels and physical abilities may change throughout the pregnancy.
Listen to your body and give yourself permission to slow down when you need to. You may need more breaks, more comfortable clothing, more pillows, or an earlier bedtime than you did previously.
Rather than judging yourself for these changes, view them as part of adapting to pregnancy. Taking care of your own wellbeing can help you feel more prepared for the changes that come with becoming a parent.
Final Thoughts On Sleeping While Pregnant
Getting comfortable during pregnancy can require some experimentation. What works during the first trimester may not feel as comfortable later in pregnancy, so be willing to adjust your routine as your body changes.
Simple measures such as staying active when appropriate, creating a comfortable bedroom, using supportive pillows, limiting stimulating activities before bed, and developing a relaxing bedtime routine can all contribute to better rest.
Most importantly, do not feel that you have to manage persistent sleep problems alone. Your healthcare professional can help you understand which approaches are suitable for your individual pregnancy and can address symptoms that may be affecting your sleep.
Pregnancy is a major life experience, and getting adequate rest is one part of taking care of yourself during this important period.