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These GENIUS sleeping hacks for pregnancy insomnia are tried and true!
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Are you pregnant and can’t sleep? Or looking for ways to beat pregnancy insomnia? I feel your pain!
I had insomnia before I even got pregnant! And then my insomnia got worse with my babies kicking, having to pee, blood pressure soaring, restless legs, and pain!
From how many hours a pregnant woman should sleep to how to sleep while pregnant in your first and third trimesters, these genius hacks will help you sleep better at night while pregnant!
What Causes Pregnancy Insomnia?
An article published in Sleep Medicine magazine found that 76% of pregnant women surveyed reported poor sleep quality, no matter the month of pregnancy they were in.
Frequent urination, restless leg syndrome, sleep-disordered breathing, and trouble finding a comfortable position were mostly to blame! (2015, Sleep Medicine)
All these things contribute to a poor night’s sleep, as well as anxiety over giving birth (especially in the third trimester), and your baby kicking you!
How Many Hours Should a Pregnant Woman Sleep?
According to an article in LiveScience.com, pregnant women need to get at least 7 hours of sleep per night. (I needed more like 9!)
In fact, a study from the same article found that, “first-time mothers who got less than 6 hours of sleep at night were 4.5 times more likely to have a C-section and their average length of labor was 10 hours or longer compared with first-time mothers who slept 7 hours or more.”
It is also recommended that women should get 8 hours of time in bed to assure adequate sleep. (2004, American Journal of Obstetrics and Gynecology).
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Things to Help You Sleep When Pregnant
Body Pillow Helps with Pregnancy Sleep Pain
This one is a no-brainer and helped so much to get comfortable sleeping while I was pregnant!
A nice body pillow can support your pregnant belly when you’re trying to sleep and take the strain off your hips and back!
Some of them are even U-shaped & C-Shaped to support your back, bump & leg! Or you can even try a Pregnancy Belly Wedge Pillow that reduces swelling by taking the weight off your pregnant tummy! (Great for help sleeping in your third trimester!)
Related Pregnancy Body Pillow Shopping:
Use an Essential Oil Diffuser with Organic Chamomile or Lavender Essentials Oils
Chamomile & Lavender are amazing at calming the mind and relaxing the body! If you don’t already have a Essential Oil Diffuser, you’re missing out!
You can change the energy in the room within seconds to one of calm tranquility or energy and focus, just by diffusing a different oil.
Chamomile & Lavender Essential Oils are known for their calming, soothing properties. They help get rid of pregnancy anxiety & melt stress away.
Besides that, there are so many beautiful diffuser options now to fit every budget & décor!
You can also place a few drops on your pillow to smell while you’re falling asleep but be sure to test the colorfastness of your pillowcase!
Lavender oil took the color right out of my beautiful gray pillowcase! So, I got a diffuser!
Related Essential Oil Diffuser & Organic Essential Oils Shopping:
My BEST Sleeping Hacks for Pregnancy! (Simple, yet effective!)
Change Your Sheets & Pillowcase for Better Pregnant Sleep
This answer came to me one night during meditation when I was pregnant and couldn’t sleep. “Change your pillowcase & sheets,” was my answer.
Something that seemed so simple, ended up making a world of difference!
I promptly changed my sheets and pillowcase and laid back down. I couldn’t believe it, my yammering mind shut up! And I was finally able to get a good night’s rest.
Clean Your Room
Along the same lines as changing your sheets and pillowcase comes cleaning your room.
Dust, debris, and energy gets stuck in corners and makes it impossible to rest.
A simple decluttering, dusting, and vacuuming goes a long way in increasing your pregnancy sleep quality!
Ironic enough, we are exhausted in the day while pregnant and then can’t sleep at night! Click for 4 Natural Remedies for Pregnancy Fatigue that Really Work! (Energy Foods & Supplements safe for pregnancy! #4 is a Game-Changer!)
Falling Asleep While Meditating Sleep Hack
After yo-yo-ing on and off prescription and over-the-counter sleep aids, this still remains my best pregnancy and non-pregnancy sleep hack.
When I was pregnant and couldn’t sleep, I’d meditate. I figured even if I couldn’t sleep, I could at least allow my body to get deep rest by breathing in deeply and slowing my mind.
One great YouTube meditation video I found that helped me beat pregnancy insomnia was called, “Mind Silence”, by Paul Santisi.
In Mind Silence, Paul uses a series of descending tones that slow your mind like magic and lull you into an amazingly deep sleep!
Plus, the video also combines powerful positive affirmations to increase your confidence!
You can check out Mind Silence for free below!
Or, you can simply listen to some relaxing tranquil music while practicing mindfulness meditation!
Listening to soft music while trying to get more pregnancy sleep is a great way to focus on anything besides your aches, pains, anxieties, and yammering thoughts!
Here is my favorite mindfulness meditation technique that’s a great sleep hack for pregnancy as well: The Ancient Meditation Technique for Reaching Higher States of Consciousness
This technique allows you to slow your mind quicker and relax your body deeper!
To learn more about mindfulness meditation & get great tips, click here: Mindfulness Meditation Ultimate Beginner’s Guide
Related Meditation for Pregnancy Sleep Shopping:
You can try one of these great Sleeping Masks with Bluetooth Headphones built in for listening to music or Mind Silence while you gently fall asleep!
Or these Soft Ear Bud Headphones made specifically for sleeping!
How to Sleep Better at Night While Pregnant
Exercise While Pregnant to Improve Quality of Sleep
Just 20 minutes per day of exercise while I was pregnant had a dramatic impact on my sleep!
I found pregnancy yoga for my first, second, and third trimesters that helped me stretch as well as get the blood circulating.
And I walked while pregnant, a lot!
For Better Sleep, Avoid Caffeine After 3 PM
If you can, eliminate caffeine all together. But, if you must indulge, keep it limited to the equivalent of one cup of coffee in the morning.
Drinking caffeine after 3 PM can keep you from getting the sound sleep your body needs while pregnant.
Again, shoot for at least 8 hours of rest in your bed, whether you are asleep or not. You can read or give mindfulness meditation a try if you are having trouble sleeping for the full 8.
But you are still giving your body a break to grow a freaking human life! It is a lot of work! Allow yourself plenty of rest and me time if you can.
Avoid Drinking Fluids for an Hour Before Bed
If you are in your second or third trimester, odds are, that beautiful baby of yours is already making you have to pee all night!
You can help this by drinking more water during your waking hours (you definitely don’t want to get dehydrated pregnant!), and less right before bed.
Try to Go to Bed & Wake Up at the Same Time
Even if you can’t fall asleep, try to be in bed at the same time every night. And wake up at the same time every morning.
I absolutely hate doing this! I’m not a fan of schedules, but it was really important to follow a bedtime and waking schedule while I was pregnant.
Following a sleep schedule, especially while pregnant, keeps your natural circadian rhythm in perfect time.
Reading a Book Before Bed Can Calm Your Fears About Childbirth
Blue light from televisions, phones, & computer screens can keep us awake when used before bed.
Try limiting screen time a couple of hours before bed by grabbing your favorite book or magazine! Don’t read an e-book, read an actual hold in your hand and turn the paper pages book.
Reading develops critical thinking skills and strengthens the mind. Reading can also take your mind off any fears about childbirth that you may be feeling!
Try Journaling Before Bed to Get Everything Off Your Mind
Sometimes, we can’t sleep because we are thinking way too much! Our mind’s incessantly yammer about everything from what to eat for breakfast to what we have to do for work.
To keep this at bay, try journaling before bed.
Journaling stops overthinking by writing down everything you are trying desperately to remember (or forget LOL!) as you try to fall asleep.
You can journal pregnancy fears, write down what foods you ate before bed, and make lists for what you have to do the next day.
You can also keep a Pregnancy Journal! You can jot down things like how many weeks along you are and when you feel your baby’s first kick or get your baby’s first ultrasound!
You can write down your birth plan and your hopes and dreams for your new little bundle of joy!
Related Pregnancy Journal Shopping:
Pro Tip: Ask your husband/partner for a gentle massage (the best ones will do this), or buy a nice Foot Massager to relax before bed!
Related Pregnancy Massage for Sleep Shopping:
Have you tried any of the above sleep hacks for pregnancy? How did they work for you? Do you have any other sleep hacks for pregnancy insomnia? Please share or comment below!
You may also like Related Natural Remedies for Urinary Tract Infection Post!: How I Beat Urinary Tract Infection (Without Antibiotics!) – 9 Natural Remedies
** Medical Disclaimer. … This Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. **
*As with any dietary supplements, please consult your healthcare practitioner before taking while pregnant or nursing.*
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Sleeping Hacks for Pregnancy Insomnia References (3):
Cook, Rae Ann, Mindell, Jodi A., Nikolovski, Janeta. (2015). Sleep patterns and sleep disturbances across pregnancy. Sleep Medicine, Volume 16, Issue 4, April 2015, Pages 483-488. Retrieved 6 5, 2019, from https://www.sciencedirect.com/science/article/pii/S1389945714004997 .
Lee, KA, Gay, CL. (2004). Sleep in late pregnancy predicts length of labor and type of delivery. American Journal of Obstetrics and Gynecology, 191(6):2041-6. Retrieved 6 5, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/15592289 .
Nierenberg, Cari. (2017). Sleeping for Two: Sleep Changes During Pregnancy. LiveScience.com. Retrieved 6 5, 2019, from https://www.livescience.com/50713-pregnancy-sleep.html .