How to sleep better during pregnancy

Ariana Hendrix

March 02, 2023

How to sleep better during pregnancy

Of the many physical and emotional changes that happen during pregnancy, there’s one that you may not have expected: challenges with sleep. Aches, stiffness, anxiety, hormones, upset stomach, frequent urination, and trying to get comfortable with your growing belly can all contribute to difficulty sleeping.

Sleep is critical to health and well-being and it’s important for both you and your developing baby that you prioritize rest. We know that can sound easier said than done, so here are a few tips to help you get the sleep you need.

1. Get comfortable

This one may sound obvious, but anyone who has tried to fall asleep while pregnant - especially during the third trimester - knows how difficult it can be to find a comfortable position. Many pregnant women prefer to sleep on their side, and a full body pillow can help you fall asleep (and stay asleep) in this position while relieving the pressure points that may be causing you discomfort.

The bbhugme Pregnancy Pillow supports your belly, lower back, pelvis, knees, and ankles, providing 5-point, full-body support. In addition, it offers adjustable firmness so that you can customize how soft or supportive you want the pillow to be, based on your body’s unique needs.

2. Create an ideal atmosphere for sleep

Just like you will soon be doing for your baby, it’s important to create a sleep space that helps promote relaxation and sleep. Pregnancy increases your body temperature, so it can help to lower the temperature in your bedroom, wear light clothing, and use bedlinens with optimal air circulation. Keep the room dark and use whatever you need to block out light and sound, such as earplugs, an eye mask, or a white noise machine.

3. Try to stay active

Depending on your stage of pregnancy (and keeping in mind any pregnancy risk factors you might have), staying active during the daytime is a good way to ensure you’re tired enough to fall asleep at night. Walking, swimming, prenatal yoga, and other pregnancy-adapted exercises are all good for both your general health and your sleep health.

4. Be mindful of what (and when) you're drinking and eating

Since heartburn, nausea, constipation, and indigestion are all more prevalent during pregnancy and can all contribute to poor sleep, try to avoid foods and drinks that trigger these symptoms, especially in the evening hours.

In addition, because pregnancy causes more frequent urination, nighttime trips to the bathroom can be one of the biggest disruptors of sleep. Try to hydrate throughout the day and avoid consuming caffeine close to bedtime.

5. Talk to your care provider

If it’s continuous pain that’s preventing you from sleeping, you should consultwith your healthcare providerabout how to get relief so that you can get the sleep you need. A visit to a chiropractor specialized in maternity care can also help you with hip, pelvis, or lower back stiffness or strain.

About the author

Ann Kristin is a Chiropractic Specialist in Pediatrics and has been taking care of women and children as a chiropractor for many years. She runs a chiropractic clinic with her husband which has been helping families since 2009. They also run an Instagram account, @natural_born_parenting, that focuses on health advice for pregnant women and families with small children.

As one of the three founders of bbhugme, she is confident that the products will stand the test of time. Knowing how much of a difference proper sleep and support in pregnancy makes, Ann Kristin has used all the bbhugme products herself in her own pregnancies and is a proud mom of three.

Ann Kristin recommends the pregnancy pillow to the pregnant moms she sees in her practice and the feedback is always positive. She loves knowing that a product she recommends and has been a part of creating is bringing so much relief and satisfaction for the women she cares for.