Tossing and turning with a growing bump. Heartburn that shows up right when you lie down. And the endless bathroom trips… even at 2 a.m. Struggling to sleep in your pregnancy? Nothing unusual. We have all been there. And we feel you.

Sleeping during pregnancy can feel like an impossible luxury. But there are many safe and practical ways to improve sleep during pregnancy. And yes they do actually work.

Here are some tried and tested natural remedies, advice and even a few sleep-friendly products that can help you sleep better when you are pregnant.

Why Is It Difficult To Sleep During Pregnancy

Before having a look at the solutions for better sleep in pregnancy, let us talk about why sleeping problems happen in pregnancy.

Hormonal shifts in early pregnancy make you feel constantly tired. This happens in the day and it makes you restless at night.

By the second trimester, you might feel better. However, there are several bathroom breaks due to the pressure on the bladder. Hence, you can unable to sleep soundly and get vivid dreams.

In the third trimester a bigger bump shows up. There is back pain due to posture and weight. Then, there is also heartburn. All this often make it difficult to find the right comfortable position to sleep during pregnancy.

Pregnancy also comes with pregnancy anxiety or worries. Especially about labor. This often makes you feel elusive.

The Best Sleep Positions During Pregnancy

One of the most common questions moms-to-be ask when they are pregnant is: What is the best way to sleep during pregnancy?

Doctors recommend side sleeping. Yes, mostly on the left side. This is because it promotes better blood flow to your baby. It also reduces any pressure on your back and major blood vessels.

But remember this does not mean you have to panic if you wake up on your back. Absolutely not. Just roll back onto your side and sleep again.

Other questions that most pregnant women ask about best sleeping positions in pregnancy:

When to stop sleeping on your back during pregnancy?

Most experts say after 20–28 weeks. This is when your uterus gets heavier.

When to stop sleeping on your stomach?

Usually by the second trimester. This happens because it becomes uncomfortable and unsafe.

Tools that Help you Sleep Better During Pregnancy

Sometimes the best way to sleep during pregnancy is with a little extra support. Yes I mean literally.

Here are some innovative sleep products that help your improve sleeping positions during pregnancy:

Pregnancy Pillows:

• U-shaped pillows hug your entire body. They support your bump, back, and legs.
• C-shaped pillows wrap around you. They are great for side sleeping.
• Wedge pillows tuck under your belly. You can also use them behind your back to relieve pressure.
• Adjustable pillows are also called the moldable pillows. They let you customize support as your bump grows.

Cooling bedding:

These are breathable cotton or bamboo sheets. They help you cool down and minimize night sweats during pregnancy.

Lifestyle Habits That Improve Sleep During Pregnancy

Sometimes even if you have the right pillow your daily habits and lifestyle during pregnancy play a huge role in how well you sleep.

Here are some comfortable ways to sleep during pregnancy that go beyond just positioning:

Stick to a schedule

Make yourself a sleeping schedule. You should go to bed and wake up around the same time every day.

Limit late-night fluids

Although you should stay hydrated when you are pregnant, make sure to reduce those endless bathroom trips by cutting down on liquid intake in night.

Watch your meals:

Try to avoid heavy and spicy foods before bed. This is to cut down on heartburn.

Cool and calm bedroom:

Regulate the bedroom temperature. Keep the room cool between 64–68°F (18–20°C). A fan or blackout curtains can be helpful.

Wind down naturally:

You can try a warm bath before going to bed. You can also do prenatal stretches, or read a few pages of a light book.

Natural Ways to Sleep Better During Pregnancy

If you are searching for safe ways to sleep during pregnancy without medication, here are some natural sleep remedies:

Drink Herbal teas

You can have chamomile or peppermint tea. It can soothe digestion and calm the mind. But always check with your doctor first.

Lavender aromatherapy:

Install an aroma diffuser. Run it with lavender essential oil. It may help relax your body before bed.

Breathing exercises:

Try the “4-7-8” technique for sleeping without medication during pregnancy. You should inhale for 4 seconds. Then hold your breath for 7 counts. Then, exhale for 8 counts. This helps reduce tension.

Foods That Improve Sleep During Pregnancy

What you eat during the day can also affect your sleep quality.

You can try these healthy pregnancy foods for better sleeping.

• Bananas can relax muscles. They are packed with magnesium and potassium.
• Warm milk or yogurt are natural source of calcium and tryptophan. They support sleep.
• Oatmeal provides steady energy. Hence, it prevents blood sugar dips at night.
• Almonds or walnuts contain healthy fats and magnesium. You can use them as bedtime snack.
• Make sure not to take too much caffeine, chocolate, or spicy foods in the evening. All these are triggers for heartburn or restlessness.

When to Ask for Medical Help

Sometimes no matter what you try, sleep does not come easy in pregnancy.

Here are a few situations where you should talk to your doctor about sleeping problems in pregnancy:

• If you have severe insomnia during pregnancy. This means trouble sleeping most nights.
• When these is sleep apnea symptoms. This means having loud snoring and pauses in breathing.
• Suffering from restless legs or intense leg cramps.

There are safe sleep aids during pregnancy. However, these should always be prescribed or approved by your healthcare provider.

Never try over-the-counter sleep medications on your own.

Enjoy Best Sleep During Pregnancy

Pregnancy may change how you sleep. It does not mean you should have sleepless nights.

You can search for your best sleeping position during pregnancy. You can also invest in a supportive sleep pillow for pregnancy. Such ways to improve sleep during pregnancy can be beneficial.

Remember, better sleep is good for both you and your baby’s health.

Be sympathetic to yourself. You can experiment with different sleeping strategies. Do not hesitate to ask your doctor for help when you are really disturbed with out sleep.