Tips for getting a good night’s sleep during pregnancy

Restless nights are all too familiar for many pregnant women and can start from very early on. As your body changes, it can often cause issues when it comes to getting a good night’s sleep during pregnancy.

Tips for getting a good night’s sleep during pregnancy

Nausea is one of the many things that can keep mums-to-be awake. As your bump gets bigger, you may find it harder to get comfortable in bed, and your little one may keep you awake kicking and moving; not to mention the many trips to the loo!


Given that sleepless nights are part and parcel of having a newborn, how can you ensure you’re well-rested and getting enough sleep before your baby arrives? Here are some tips that might help you.


Stick to a sleep schedule

It’s important to try and regulate your body clock by sticking to a sleep schedule, as tempting as it is to have a lie-in… It can make it harder to get to sleep at night by snoozing too long. If your routine’s already long gone, try and grab a nap wherever you can to catch up on your sleep.



Exercise can help you sleep at night – if you tire yourself out during the day, then you’re more likely to be able to rest at bedtime. It’s wise to take advice from a professional healthcare adviser, like your GP, before starting any exercise when you’re pregnant. Simple activities like walking, swimming or yoga can be good choices, and you may even find they help with other symptoms, like cramps or restless legs.



Incorporate a bit of pampering and soothing into your nightly ritual. Do something relaxing before bedtime, like reading, having a bath or a warm drink. Give yourself about an hour to wind down before you go to bed. Some relaxation techniques may also help you, such as deep breathing or meditation.


Sleeping positions

Try different sleeping positions to find the most comfortable for you. Later in pregnancy, you’ll most likely find sleeping on your side is the best position for your bump. Use a pillow to support you, whether under your bump, between your knees or behind your back – or all three!


Light snacking

If you’re suffering from nausea during pregnancy, a light snack before bedtime could help to keep it at bay. If heartburn is keeping you awake at night, you could try a few bland biscuits before you settle in for the night.


To combat those frequent trips to the loo, try to avoid drinking too much just before going to bed.