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How to Get Better Sleep While Pregnant

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#wellness #health #nutrition #sleep
Published
02/02/2022

Insomnia isn’t uncommon during pregnancy. Your changing body, high-stress levels, and hormonal changes are all culprits when it comes to sleepiness among pregnant women.

Unfortunately, not getting enough shut-eye isn’t healthy for you and your unborn baby. Poor quality sleep during pregnancy has been shown to lead to prolonged labor, postpartum depression, and preterm births.

The good news is that evidence-based sleep-inducing tricks such as using a Mela weighted blanket can help curb sleepiness for expectant mothers.

If you want to learn more, check out the below five strategies that are bound to help you get better rest during your pregnancy.

1.     Exercise

Exercising when pregnant is good for your health. It reduces backaches, improves your mood, and helps you sleep better. Some of the recommended exercises you can engage in during pregnancy include walking, cycling, swimming, and low-impact aerobics. 

Experts recommend pregnant women get at least 30 minutes of moderately intense exercise every day.

Remember to drink lots of water and avoid exercising when you’re almost going to bed. Aim to exercise at least two hours before bedtime to avoid staying awake at night due to post-work-out adrenaline rush.

2.     Stick to a Bedtime Routine

A consistent and relaxing bedtime routine helps you drift off more easily. Ensure you sleep and wake up at the same time every day. Also, include activities that can help you relax before bedtime in your routine.

Some of these activities include:

  •         Take a warm bath
  •         Read an interesting book
  •         Get a prenatal massage
  •         Try out a few yoga poses
  •         Meditate


3.     Stop Worrying

Stress is a common cause of insomnia during pregnancy. Most mothers-to-be are anxious about finances, labor, or the birth of their child.

If you can’t sleep due to stress and anxiety, try to talk to a friend about your worries. You can also write them down in a journal or a notebook.

Further, finding a professional who can help you deal with unresolved issues during your pregnancy is also a good idea. If you’re worried about becoming a mom, you can join a new parent class to learn more about parenthood.

4.     Get Comfy

Due to a growing baby bump, many pregnant women have difficulties finding the proper sleeping position. For instance, you may need to get more pillows to prop you up, or you may discover that napping on a recliner is more comfortable for your back.

A weighted blanket is another great option that can help you relax and nap better while pregnant.

Weighted blankets offer deep pressure touch therapy, which helps reduce discomforts, aches, and pains common during pregnancy. A weighted blanket is also a safer option than using sleeping pills or other herbal remedies that can harm you and your unborn child.

5.     Eat and Drink Right

Many pregnant women complain of constipation, frequent urination, and heartburn, which often worsen at night. This is usually caused by hormonal changes, pressure on the bladder, and a bloating uterus.

However, some dietary changes can help relieve discomfort at night, including:

  •         Avoid acidic, fried, and spicy foods as they can worsen heartburn
  •         Eat lighter, frequent meals instead of large meals during the day to encourage digestion
  •         Do away with caffeinated drinks before sleep
  •         Drink fluids and take meals at least three hours before sleep
  •         If you feel hungry before bedtime, eat a healthy light snack


Getting enough sleep when pregnant is good for you and your unborn child. The above tips can help you get the rest your body needs during this critical time. Remember to seek professional help if you continue getting sleep troubles even after trying out the above strategies.

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