Let’s be honest—pregnancy sleep is a bit of a myth sometimes, isn’t it? Between the constant peeing, the weird dreams, the overheating, and trying to find any position that doesn’t hurt—getting decent rest while pregnant can feel impossible.

I’ve been through pregnancy twice now, both times with my beautiful daughters, and I can tell you—sleep (or the lack of it!) was one of my biggest struggles. I remember lying awake at 3am (again), Googling “how to sleep in third trimester” and feeling like I’d tried everything. So I wanted to share the five things that actually helped me sleep better during both pregnancies—because if you’re reading this with tired eyes and an aching back, I truly feel you.

1. Pregnancy Pillow

This was hands-down the biggest game-changer for me. I didn’t think a pillow could make such a difference until I tried one. I went with a big, C-shaped pregnancy pillow and it supported my bump, back, hips—everything. It kept me in a comfy side-sleeping position and helped relieve some of that annoying pelvic pain too. Also useful after birth to support feeding baby in bed or can be used for tummy time.

Tip: Get one with a removable, washable cover. You’ll thank yourself later—especially during those sweaty summer nights.

2. White Noise Machine

My hearing got super sensitive during both pregnancies (why does no one warn you about this?), and every little sound would jolt me awake. The white noise machine was like a blanket of calm sound that helped drown out the noise and settle my mind. It became part of my bedtime routine—and now I use it in my daughters’ room, too!

3. Bedside Fan or Cooling Room Setup

If you’re anything like me, pregnancy made me feel like a walking furnace—especially at night. By the third trimester, I was tossing off the covers, flipping pillows, and still waking up sweaty. What helped the most wasn’t a fancy pillow—but setting up a cooling sleep environment.

A quiet, oscillating bedside fan became my nighttime essential. It helped regulate the room temperature and gave me some airflow on my face and chest, which made a huge difference in how quickly I could drift off (and stay asleep). I also swapped out heavy bedding for light bamboo or cotton sheets, which helped so much with overheating. This is also a must for those post-pregnancy sweats. No one warns you just how sweaty you will get!

Note: Some of these options might feel like a splurge, but finding the right one early on is so worth it, especially if it means your partner can actually sleep too! Trust me, we tried a few that sounded like we were sleeping next to a building site. 😅

4. Breathable Maternity Sleepwear

Let’s just say, by month seven, my old pyjamas were no longer cutting it. I switched to super-soft, breathable maternity sleepwear and it made the biggest difference. The stretch, the softness, the room for my bump… I could finally relax and stop fussing with my clothes all night. These are also useful for post natal as you will be sweaty, sore and will just crave comfort. Some of these are a great option for breast feeding too.

Look for styles that are nursing-friendly too—you’ll appreciate that once baby arrives!

5. Magnesium Body Spray

With both pregnancies, I started getting tight legs, cramps, and that “tired but wired” feeling. Waking up shouting does not let anyone get a good nights sleep. A midwife recommended magnesium, and it made such a difference. I used a pregnancy-safe magnesium spray on my legs and feet at bedtime. It helped with cramping and made my body feel more ready for rest.

It became a little bedtime ritual I honestly looked forward to. Note: Always check with your midwife or OB before using anything new, especially topical products.

Our Final Thoughts

I know how exhausting pregnancy can be—especially when everyone keeps telling you to “get sleep while you can” and your body’s like, “yeah right.” These five things truly helped me feel a bit more human at night. No miracle cures—just simple, comforting things that made sleep a little easier.

If you’re in that tired, sore, restless phase right now, I see you. You’re doing an amazing job. And if you’ve found something that helped you sleep better while pregnant, I’d love to hear it. Get in touch with us via Instagram or Facebook.