Sleeping during pregnancy can feel like a cruel joke sometimes. Between needing the toilet every hour, feeling too hot, aching everywhere, and having the strangest dreams, it is no wonder so many pregnant women struggle to get proper rest.
I have been through pregnancy twice with my two beautiful daughters, and honestly, sleep was one of my biggest challenges both times. I remember lying awake at 3 a.m., searching for “how to sleep better during pregnancy” and hoping I would stumble across something I had not tried yet.
If you are in that same place right now, exhausted, uncomfortable, and counting down the days, these are the five things that genuinely helped me sleep better while pregnant. I hope they bring you some comfort too.
A Pregnancy Pillow That Properly Supports Your Body
This was the biggest change for me. I did not think a pillow could make such a difference until I finally invested in a pregnancy pillow. A good C-shaped or U-shaped pillow supports your bump, back, hips, and knees all at once.
It helped keep me comfortably on my side, which is the safest sleep position during pregnancy, and it relieved a lot of the pelvic and lower back pain that kept me awake at night.
Bonus: I continued using mine after birth for feeding in bed and even for supervised tummy time.
Popular options include:
🤰 Momcozy F Shaped Pillow Air Cushion
🤰 Silentnight Body Support U-Shaped Pregnancy Pillow
🤰 BellaMoon 3-in-1 Pregnancy and Nursing Pillow
🤰 Purflo Breathe Pregnancy Firm Pillow
Tip: Choose one with a removable, washable cover. It makes a huge difference during warm nights or the inevitable spills.
2.
White Noise to Calm Your Mind and Block Distractions
One thing no one warned me about was how sensitive my hearing would become during pregnancy. Every small noise felt amplified, from passing cars to the house settling at night.
Using a white noise machine helped create a calm and consistent background sound that blocked out sudden noises and helped my brain switch off. It quickly became part of my bedtime routine, and we still use white noise now in both of my daughters’ rooms.
Popular options include:
🤰 Glow Sleep Easy
🤰 V-Hush BC8303 Lite Sleep Soother
Tip: You do not need anything fancy. A gentle hum or wave sound can be just as effective.
Staying Cool with a Fan and Breathable Bedding
By the third trimester, I felt constantly overheated, especially at night. I would kick off the covers, flip my pillow to the cool side, and still wake up sweaty and uncomfortable.
What really helped was setting up a proper cooling sleep environment. A quiet bedside fan gave me constant airflow, and switching to lightweight cotton or bamboo bedding made a noticeable difference.
Popular options include:
🤰 Black and Decker Tower Fan
🤰 Dyson AM07 Cool Tower Fan
🤰 Duux Whisper Flex Smart Fan
🤰 Shark FlexBreeze Portable Fan
Tip: If you can, invest in a fan that is powerful but quiet. A noisy fan can be just as disruptive as being too hot.
4.
Breathable Maternity Sleepwear That Grows With You
By the later months of pregnancy, my old pyjamas just were not cutting it anymore. Tight waistbands, heavy fabrics, and scratchy seams all made sleeping harder.
Switching to soft, stretchy maternity sleepwear helped more than I expected. Being comfortable made it easier to relax and fall asleep, and many maternity styles are also nursing-friendly, which is helpful once baby arrives.
Popular options include:
🤰 Jojo Blue Lemon Print Maternity Short Pyjamas Set
🤰 Chelsea Peers Modal Blend Long Maternity Pyjama Set
🤰 Jojo Cream Floral Maternity Nightdress
Tip: Look for breathable fabrics like cotton or modal and avoid anything tight around your bump or waist.
5. Magnesium Spray for Leg Cramps and Restless Nights
Leg cramps were one of the most frustrating parts of pregnancy for me. Just as I would drift off, my legs would cramp or feel restless and uncomfortable.
After a recommendation from my midwife, I tried a pregnancy-safe magnesium spray applied to my legs and feet before bed. It helped ease cramps and became a calming bedtime ritual that signalled it was time to wind down.
Popular options include:
🤰 BetterYou Magnesium Sleep Spray 100ml
🤰 Harrogate Organics Magnesium Spray 100ml
Tip: Always check with your midwife or GP before introducing anything new during pregnancy.
Our Final Thoughts
If you are struggling with sleep during pregnancy, please know you are not doing anything wrong. Growing a baby is hard work, and rest does not always come easily.
There is no perfect solution, but these five simple changes made my nights more manageable and helped me feel a little more human the next day. Try what feels right for you, and be gentle with yourself. You are doing an amazing job.
