How to Sleep Comfortably During Pregnancy: 9 Proven Tips
When I was pregnant, one of the hardest things to figure out was how to sleep comfortably. My growing belly made it difficult to find the right position, and I constantly woke up with back and hip pain. If you’re going through the same thing, you’re not alone.
The good news? There are simple adjustments you can make to get better rest. In this guide, I’ll share 9 proven tips to sleep comfortably during pregnancy—these helped me so much, and I know they’ll help you too.
Table of Contents
1. Sleep on Your Side (Especially the Left)
Doctors recommend side sleeping, preferably the left side, because it improves blood flow to your baby and reduces pressure on your organs. I used to be a stomach sleeper, but once I made this change, I felt a big difference in how rested I felt in the mornings.
➡️ Need extra support? Try using a pregnancy pillow like this U-shaped pillow on Amazon to keep you in position and prevent rolling over.
2. Use a Pregnancy Pillow for Full-Body Support
I can’t tell you how much a pregnancy pillow changed my sleep. It supported my belly, hips, and back all at once. If you’re struggling with aches or tossing and turning at night, this is a must-have.
➡️ My favorite is the PharMeDoc U-Shaped Pregnancy Pillow. It’s plush, oversized, and keeps you fully aligned.
3. Elevate Your Upper Body to Reduce Heartburn
Heartburn hit me hard in my third trimester. One thing that helped was slightly elevating my upper body. You can stack pillows or use a pregnancy wedge pillow to keep acid from rising while you sleep.
➡️ This Hiccapop Pregnancy Wedge is compact, affordable, and perfect for heartburn relief.
4. Keep Your Hips Aligned With a Pillow Between Your Knees
Sleeping with your knees pressed together can put strain on your hips and lower back. I started placing a pillow between my knees at night, and it made a huge difference in my hip pain.
➡️ If you don’t want a full pregnancy pillow, try a knee pillow on Amazon for targeted hip support.
5. Elevate Your Feet to Reduce Swelling
Swollen ankles and feet are common in pregnancy, but elevating your feet can help reduce fluid buildup. I used a firm pillow under my feet every night and woke up with much less swelling.
➡️ A simple leg elevation pillow can help you stay comfortable and improve circulation.
6. Control the Room Temperature
Pregnancy hormones made me feel like I was overheating every night. Keeping the bedroom cool helped me sleep deeper. I also switched to breathable bedding, which made a huge difference.
➡️ I love this cooling bamboo sheet set for staying comfortable year-round.
7. Stretch Before Bed
A few gentle stretches before bed can relieve muscle tension and help you fall asleep faster. Focus on your hips, lower back, and shoulders. I followed a simple routine each night and noticed fewer nighttime aches.
➡️ Check out this prenatal yoga DVD for safe guided stretches.
8. Stay Hydrated (But Time Your Drinks)
I used to chug water right before bed and then spent the whole night running to the bathroom. Now I drink plenty of water during the day and slow down in the evening. It helps me sleep longer without interruptions.
9. Build a Relaxing Nighttime Routine
Pregnancy can be stressful, and a calm bedtime routine made a huge difference for me. I’d dim the lights, take a warm shower, and listen to soothing music. This signaled to my body that it was time to rest.
➡️ A white noise machine can also help block out distractions and keep you relaxed.
My Final Thoughts
Sleeping well during pregnancy isn’t always easy, but with the right sleep position, support, and routine, you can finally get the rest your body needs.
If you invest in just one thing, make it a good pregnancy pillow. It’s the best way to relieve pressure on your hips, back, and belly at the same time.
➡️ Click here to shop my favorite pregnancy pillows and accessories on Amazon
Trust me, your body (and your baby) will thank you for prioritizing your sleep.
When I first started trying to adjust to sleeping on my side, it wasn’t easy. I used to be a stomach sleeper, and I’d wake up halfway through the night feeling sore. One thing that helped was using small pillows behind my back to keep me from rolling over without realizing it.
I also realized that choosing the right mattress matters. If your mattress is too firm, it can put more pressure on your hips and shoulders. If it’s too soft, you might sink in and lose alignment. Adding a memory foam mattress topper made my bed feel more supportive and cushioned.
Another tip I learned is that you can use multiple pillows strategically. Even if you don’t have a pregnancy pillow yet, placing one under your belly, one between your knees, and one behind your back can give you the same kind of support.
I noticed that my sleep improved when I kept a consistent bedtime routine. Going to bed at the same time each night trained my body to wind down naturally. I also turned off screens 30 minutes before bed, which helped me fall asleep faster.
If you deal with leg cramps at night, staying hydrated and doing light stretches before bed can help. I started keeping a bottle of water nearby and doing a few calf stretches, which made the cramps less frequent.
Another thing that helped me was adjusting my pillows to slightly elevate my upper body. This not only reduced heartburn but also made it easier to breathe when my bump got bigger in the third trimester.
I also started wearing loose, breathable sleepwear. Tight or heavy clothes made me overheat and wake up sweaty. Soft cotton or bamboo fabrics kept me cooler and more comfortable.
If you wake up frequently at night, try limiting heavy meals right before bedtime. A light snack is fine, but large meals made my heartburn and discomfort worse.
I found that keeping my bedroom dark and quiet improved my sleep quality. I invested in blackout curtains and a white noise machine, and it really helped me stay asleep longer.
Another great trick was adding a lavender-scented pillow spray to my routine. The calming scent made my bedtime feel more relaxing and helped me drift off faster.
I also discovered that listening to guided sleep meditations was incredibly helpful. It gave me something to focus on besides my racing thoughts and made me fall asleep more easily.
Finally, don’t be afraid to rearrange your sleeping setup as your bump grows. What works in the first trimester might not work in the third. Being flexible and willing to adjust your pillows and positions will keep you comfortable throughout your pregnancy.
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