The Pregnancy Sleep Guide

The Pregnancy Sleep Guide

We know you're exhausted. You're growing a tiny human, after all! Pregnant women need more than the typical eight hours of sleep and frequent bathroom breaks and nausea are common hurdles. However, there are healthy habits you can follow throughout the day to prime your body for bedtime.

Check out our tips for getting those much needed ZZZ's.


Make sure you're doing some sort of physical activity at least 30 minutes a day and you will see your rest dramatically improve. Try doing it in the morning or early afternoon. Resist the urge to take too many naps during the day (especially closer to bedtime) as it will make it that much harder to fall asleep that night.

To get started on some easy fitness routines, check out our post on Workouts For Staying in Shape Throughout Pregnancy.

Healthy Eating Habits

Eat several small meals throughout the day and don't eat right before bedtime as you need several hours to digest your food. See The Pregnancy Diet to make sure you're putting the right foods in your body. Most importantly, don't forget to drink plenty of fluids!

Need ideas on what to cook? See our post on Five Delicious Meals for Pregnancy, which includes yummy meals like guacamole turkey burgers and BBQ chickpea pizza.

Establish a Nightly Routine

Try reading a book rather than scrolling through your phone (in fact, go ahead and remove all electronics out of your bedroom). Drink a warm cup of tea (but just one cup). Keep the lighting level and thermostat low. Take a relaxing bubble bath. Ask your partner for a foot massage.

If you make a conscious effort to follow your nightly routine, your body will fall into a natural rhythm at bedtime. Once the lights are off, try these breathing techniques to lead you into peaceful slumber.

Proper Sleep Positions + Firm Pillow

The right pillow can make a huge difference so make sure you have a firm one that's providing proper support. Sleeping on your side will help alleviate back and pelvic pain. Sleeping on your left side is ideal as it increases the amount of blood and nutrients that reach your baby. Keep your legs and knees bent, and put a pillow between your legs.

For more ideas, check out some of our other posts!