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Though essential to your health and that of the baby, it's very crucial for pregnant women to get a good night's sleep, as getting a comfortable sleep during pregnancy becomes harder with the passing months.
An expanding belly, frequent heartburns, and the constant need to pee leave you sleepless, tired, and dizzy.
Though it’s almost impossible to get the kind of sleep you enjoyed before the pregnancy, there are a few things you can do to improve sleep quality.
1. Adjust Your Sleeping Position
By the second trimester, it will be very uncomfortable to sleep on your stomach. Sleeping on your back also doesn’t often work as it can cause back pain because of the weight of the growing baby.
Most pregnant women find it easier to sleep on their side.
Sleeping on your side is the best position to reduce pressure on your back and hips. It also reduces heartburn.
Sleeping on your left side is especially good for the baby because it improves blood and nutrient delivery to the placenta.
If you were never a side sleeper before your pregnancy, start practicing early to get used to it.
2. Get Support Pillows
Sleeping on your side is usually not enough to prevent back and hip strain. You may still experience some pain as the baby grows bigger.
A pillow between your knees can help reduce this pain. A pillow under your abdomen can also help.
Instead of using multiple pillows, consider buying a full-body pregnancy pillow that supports and cushions your upper body, abdomen, hips, and knees.
3. Consider Buying a New Mattress
Your mattress may have been comfortable before, but it might not be very accommodating right now. Your changing body means you need extra support as well as deeper contouring.
If you wake up with back or hip pain, your mattress might be too firm or too soft. Either get a topper or better yet, buy a new mattress.
See our reviews of the best mattresses for pregnant women to find a comfortable replacement.
These mattresses are of high quality and designed to be comfortable for most types of sleepers. You’ll find the mattress comfortable even after the baby comes.
So don’t worry that you are spending money on a new mattress that you’ll be sleeping on for just a few months. It's very necessary to spend on the mattress that is suitable enough for pregnant women to get a good night's sleep.
4. Get a Cooling Topper
If your main concern with your old mattress is that it gets too hot, a cooling topper or pad is the best solution.
Cooling toppers are made from materials like gel-infused foam or latex that dissipate heat efficiently to keep you cool.
If you get really hot at night, consider air or water-powered cooling topper instead. It’s more effective than a basic topper.
5. Buy an Air Purifier
Indoor air can be unbelievably dirty, with some pollutants 2-5 times more concentrated inside than outside.
Some of these pollutants, such as formaldehyde can be dangerous for pregnancy, increasing the risk of birth defects and low birth weight.
An air purifier removes a wide range of airborne impurities, ensuring the air you breathe in is cleaner and healthier for you and the baby.
It can be especially helpful if you already have allergies.
For best protection, look for an air purifier with an activated carbon filter (removes VOCs like formaldehyde and odors) as well as a HEPA filter (removes tiny particulates like dander, dust, and pollen).
6. Use Eco-friendly Bedding
You may have an air purifier but still, breathe in dangerous VOCs from the mattress and bedding.
These emissions can cause headaches, eye and throat irritation, nausea, and long-term health problems.
To reduce exposure to VOCs, switch to eco-friendly bedding. You can easily find a natural or organic mattress, bedsheets, and pillows.
Also check around the bedroom for other VOC-emitting synthetic materials such as furniture (the varnish can emit VOCs), curtains and even the paint.
If you cannot replace them with eco-friendlier alternatives, at least get an air purifier to reduce your exposure.
7. Eat Earlier
Eat earlier to give your stomach time to digest the food and settle. This will help with heartburn when you sleep.
It’s also a good idea to avoid or reduce the intake of food that gives you heartburn such as spicy foods, certain vegetables, and fried foods.
8. Limit Liquid Intake in the Evening
To avoid the frequent urge to pee, stop drinking liquids a couple or so hours before bed. You may still have to wake up at night, but you’ll do it less frequently.
9. No Gadgets
This has nothing to do with your pregnancy. Smartphones in bed are bad for everyone.
Gobbling up stimulating information, whether it's a news headline or an exciting social media post, prevents you from sleeping by reducing the level of sleep hormones, increasing stress levels, and over-stimulating your brain.
Leave all gadgets elsewhere when you go to bed.
The anxieties and stress related to pregnancy can make it difficult to fall asleep, and allow the pregnant women to get a good night's sleep.
Try different relaxing techniques such as yoga, meditation, or reading a book. If you feel anxious, talking to your partner or a friend can help.
You can also try talking to the rapist.
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