How to Sleep Better During Pregnancy: 10 Unexpected Tips for Truly Restorative Sleep
As featured in Forbes Vetted
If you’ve found yourself searching “How can I sleep better during pregnancy?” you’re in good company. Sleep challenges are one of the most common concerns I hear as a certified doula and childbirth educator.
Between hormonal changes, a growing belly, frequent bathroom trips, heartburn, racing thoughts, and trying to find a comfortable position, it can feel like your body has forgotten how to sleep.
Why is sleep so hard in pregnancy?
Your hormones shift dramatically. Your metabolism speeds up. Your blood volume increases. Your growing uterus changes how you breathe, digest food, and move. Add excitement, anxiety, and the mental load of preparing for a baby, and it’s no wonder sleep often suffers.
The goal isn’t perfect sleep.
The goal is more restorative sleep—sleep that helps your body recover and prepares you for birth and postpartum.
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Why Sleep Is So Important During Pregnancy
Recently, I was featured in Forbes Vetted sharing expert advice about pregnancy sleep. One of the quotes that resonated most was this:
“Pregnancy asks a tremendous amount of the body physically, emotionally and hormonally, and sleep is one of the primary ways the body restores itself.”
I believe that with my whole heart. But one article can only hold so much.
10 Unexpected Ways to Sleep Better During Pregnancy
What didn’t make it into that interview is something I tell nearly every client: better sleep isn’t just about finding the right pillow or sleeping on your left side. It’s about creating the conditions that allow your nervous system to rest.
That’s where these tips come in.
1. Stop Trying to “Earn” Rest
One of the biggest myths I see is the belief that rest has to be deserved. But mamma, pregnancy itself is work.
You’re growing a placenta, increasing your blood volume, supporting another human’s development, and adapting physically and emotionally every day. Rest isn’t something you earn after productivity, my friend. Think of it as part of your prenatal care.
2. Prepare Your Nervous System Before You Prepare Your Bed
Instead of asking, “How do I get comfortable?” ask, “How do I help my body feel safe?” Are you carrying anything emotionally that you need to recognize? A couple tips for self-regulation: About an hour before bedtime, dim the lights, put your phone away, slow your pace, and let your brain know the day is ending. Gentle stretching, reading, breathing exercises, or simply sitting quietly for a few minutes can make falling asleep easier than scrolling until you’re exhausted.
3. Write Down Tomorrow
Many pregnant women lie awake because they’re mentally rehearsing appointments, baby registries, work projects, or birth plans. The mental load is read. So keep a notebook beside your bed. Write everything down or just work vomit it all into the notes app on your phone— get it all out. Your brain doesn’t have to keep carrying what something else can hold.
4. Think Beyond the Pregnancy Pillow
Pregnancy pillows are wonderful—but they’re only one tool. Small adjustments often matter just as much like….
A pillow under your belly
One between your knees
One behind your back
A folded towel supporting your neck
A small pillow under swollen ankles
Comfort isn’t about one perfect product. It’s about reducing pressure wherever your body needs support. (Listen to her!)
5. Cool Your Room More Than You Think
Pregnancy naturally raises your body temperature so if you’re waking up hot or restless, lowering the thermostat a few degrees, using breathable bedding, or adding a fan can make an immediate difference.
Sometimes insomnia is actually overheating.
6. Get Morning Light Every Day
This is one of the most overlooked sleep strategies. Exposure to natural daylight soon after waking helps regulate your circadian rhythm, making it easier for your body to recognize when it’s time to sleep later that evening.
Even ten minutes outside can help, seriously— try it.
7. Stop Chasing Perfect Sleep
Here’s something that surprises many of my clients.
The harder we try to force sleep, the more alert we often become.
If you’re awake during the night, don’t immediately panic about how little sleep you’re getting. Don’t get up and open your computer or start wandering around the house. Focus on resting your body instead of sleeping. Your body is still absorbing that rest.
Relax your jaw.
Slow your breathing.
Let your body rest, even if sleep hasn’t returned yet.
Removing the pressure often makes sleep come more naturally.
8. Reduce Your Mental Load Before Bed
Pregnancy isn’t only physically demanding. It’s emotionally demanding, too. (ikik)
If you’re carrying every decision, every appointment, every meal plan, every nursery project, and every family expectation, your mind may still be working long after you’ve turned out the lights.
Ask for help. Communicate. Let people know what you’re carrying.
Delegate. Pull in your supporters— your doulas, friends, assistants, family….
Your sleep is worth protecting and I am sure there are practical things your loved ones can do for you that will also help them to feel needed and helpful in ways that are actually helpful to you.
9. Think About Recovery Throughout the Day
Nighttime isn’t your only opportunity to recharge.
A twenty-minute nap (even at work- if you have a place to rest, take it!)
Sitting outside with your feet up (but be careful of this July heat- stay hydrated!)
Saying no to one unnecessary commitment (you can do it)
Letting someone else cook dinner or mow the lawn or, or, or….I know you can think of something.
These moments matter. Rest isn’t a luxury. It’s how your body keeps up with the extraordinary work of pregnancy.
10. Know When It’s Time to Ask for Help
While interrupted sleep is common, severe sleep deprivation isn’t something you simply have to endure.
You can talk with your healthcare provider if you’re experiencing:
Persistent insomnia
Loud snoring or gasping for air
Severe restless legs
Significant anxiety that’s affecting sleep
Extreme daytime exhaustion
Sometimes improving sleep means addressing an underlying medical concern—and you deserve that support. It’s not all on your shoulders, mamma.
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The Question I Wish More People Asked:
Instead of asking: “How do I sleep perfectly during pregnancy?”
Please try asking: “What does my body need in order to feel safe enough to rest?”
Mamma, that question changes everything. Because restorative sleep isn’t about perfection as much as creating enough comfort, support, and calm that your body can do what it already knows how to do.
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Frequently Asked Questions Moms Ask Me About Pregnancy Sleep
What is the best sleeping position during pregnancy?
For most people, side sleeping—especially later in pregnancy—is recommended because it supports blood flow and is often the most comfortable. The “best” position is also the one that allows you to get meaningful rest. Use pillows to support your belly, knees, and back as needed.
Is pregnancy insomnia normal?
Yes. Hormonal changes, physical discomfort, anxiety, frequent urination, heartburn, and fetal movement can all contribute to interrupted sleep. While common, persistent insomnia deserves a conversation with your healthcare provider (don’t put scheduling that appointment off— pregnancy goes fast!)
Can I improve my sleep without buying special products?
Absolutely. While pregnancy pillows can help, many of the biggest improvements come from managing stress, creating a calming bedtime routine, reducing your mental load, getting daylight exposure, and giving yourself permission to rest throughout the day.
Will sleep get better after the baby is born?
Postpartum sleep is certainly different, but preparing your nervous system for rest during pregnancy—and building healthy habits now—can make the transition into early parenthood smoother.⸻
A Final Thought:
One of the greatest privileges of my work is helping families prepare not just for birth, but for the transition into parenthood.
And sleep is part of that preparation so if you’re exhausted, you’re not failing. You’re doing one of the hardest and most extraordinary jobs your body will ever do.
Be gentle with yourself.
Support your body.
Protect her rest.
You—and your baby—deserve it.⸻
“If you’d like to read more of my pregnancy sleep advice, you can also find my expert insights in the Forbes Vetted article on sleeping comfortably during pregnancy.”
By your side,
Erica xo
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Disclaimer: This article is intended for educational purposes only and should not replace medical advice. Always consult your obstetric provider, midwife, or healthcare professional regarding concerns about hydration, contractions, pregnancy complications, or breastfeeding.
