9 Ways To Make Sleeping During Pregnancy Easy

9 Ways To Make Sleeping During Pregnancy Easy

16 Feb 2022 | 4 min Read

Sayani Basu

Author | 607 Articles

Sleep issues are common amongst pregnant women. Take a look at some of the ways that can make sleeping during pregnancy easy.

For a woman, growing and nurturing a child within her body is a beautiful experience. However, the journey is not easy. The hormonal changes along with physical discomforts can affect the quality of sleep of the mum-to-be.

Inadequate sleep can lead to insomnia, excessive fatigue, painful labor, and higher cesarean rates. It also increases the risk of preterm birth and postpartum depression, excess pregnancy weight gain, and contributes to high blood pressure in the newborn.

Here are some ways that can make sleeping during pregnancy easier:

1. Find a Comfortable Position: Pregnant women are most comfortable sleeping on their sides with bent knees. This promotes healthy circulation. Most doctors recommend sleeping on the left side as this position protects the liver and increases blood flow to the heart, uterus, kidneys, and fetus.
According to sleepfoundation.org, the following techniques can make side sleeping more comfortable:
You can place a pillow under your baby bump or between your legs.
A rolled-up blanket at your back can relieve pressure.
A foam eases sore hips.
You can also use extra pillows or a body pillow to support your body.

2. Go to bed with a clear head: Stress and anxiety prevent a good night’s sleep. Find a friend or a professional with whom you can share several feelings about your special phase. You can also keep a diary to make a note of all that you are feeling.

You can try relaxation techniques like meditation and yoga for a stress-free pregnany 

3. Take a deep breath before bed: The stress of the day along with the expectation for tomorrow keeps the mind and body of the expectant mom on edge. This leads to inadequate sleep. Hence, taking a deep breath before bed can make a stress-free sleep inevitable.

4. Soothe your legs: Pregnant women often experience leg cramping at night: This is mostly caused by changes in the body’s ability to process calcium.
According to sleepfoundation.org, you can try these techniques to avoid leg cramping that keeps you awake at night:
Gentle leg stretches before bed can be a good option.
Eat a calcium-rich diet.
For sudden cramps, flex your feet or press them against the foot of the bed.

Regular exercise promotes physical and mental health during pregnancy

5. Exercise regularly and drink a glass of warm milk before going to bed: According to Web MD, exercise during pregnancy promotes physical and mental health. It helps you sleep better.

You can also drink a glass of warm milk before going to bed. Food rich in carbohydrates can also promote sleep. Besides, a snack high in protein can regulate the level of the blood sugar.

6. Avoid electronics: It is advisable to avoid electronics for at least an hour before bedtime. You can also turn down the screen’s brightness. Switching on the night mode can be an option.

7. Avoid Caffeine: Being a stimulant, caffeine can have adverse effects on your sleep patterns in the following ways –
It can keep you awake for long hours.
After you fall asleep, it can cause you to wake up at frequent intervals throughout the night.
Even a small amount of caffeine can keep your baby awake.

8. Set the mood with a dark and relaxing environment: According to mayoclinic.org, a dark and relaxing environment with a comfortable temperature can improve the quality of sleep. Going to bed at a fixed time and getting up at the same time every day might improve your sleep health.
According to nhs.uk, your bedroom ideally needs to be quiet and tidy. The room should be kept at a temperature of between 18 degrees Celsius to 24 degrees Celsius.

9. Take a nap during the day: Taking a nap during the day can be a good idea. It helps to reduce fatigue. With lower stress and fatigue, expectant mothers can fall asleep soon at night.

Although sleep can be challenging at every stage of pregnancy, women can try a plethora of techniques to improve their sleep quality. However, seeking the advice of a doctor can also help if the mum-to-be is struggling to get adequate sleep.


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Suggestions offered by doctors on BabyChakra are of advisory nature i.e., for educational and informational purposes only. Content posted on, created for, or compiled by BabyChakra is not intended or designed to replace your doctor's independent judgment about any symptom, condition, or the appropriateness or risks of a procedure or treatment for a given person.