Sleeping during pregnancy sometimes feels like a cruel joke, doesn’t it? Between needing to pee every hour, overheating, weird vivid dreams, and just not being able to get comfortable, it’s no wonder we’re exhausted.
I’ve been through pregnancy twice with my two beautiful daughters, and honestly, getting any decent rest was one of my biggest struggles. I remember lying awake at 3 a.m. (again), Googling “how to sleep in the third trimester”, desperately hoping for something I hadn’t tried yet.
If you’re in that same place with tired eyes, sore back, and counting down the days. These are the 5 things that genuinely helped me sleep better during pregnancy, and I hope they help you too.
1. A Pregnancy Pillow That Supports Everything
This was the biggest game-changer for me. I didn’t think a pillow could make such a difference until I finally caved and got a C-shaped pregnancy pillow. It supported my bump, back, hips, basically everything that ached.
It helped keep me in a safe, side-sleeping position and even relieved some of that annoying pelvic pain.
Bonus: it was super helpful post-birth for feeding in bed or giving baby a soft spot for tummy time.
Tip: Choose one with a removable, washable cover. Trust me, you’ll thank yourself during those sweaty summer nights or unexpected spills.
2. White Noise Machine for a Calmer Night
No one warned me how sensitive my hearing would get during pregnancy. Every little creak or car outside would jolt me awake. That’s when a white noise machine became part of my nightly routine and what a difference it made.
It created a soft, consistent sound that helped block out disturbances and eased my mind into sleep. We still use it now in both of my daughters’ rooms!
Tip: You don’t need anything fancy, just something with a soft hum or wave sound can work wonders.
3. Stay Cool: Fan + Breathable Bedding = Sleep
By the time I hit the third trimester, I felt like a walking furnace. I’d toss off covers, flip pillows to the “cool side,” and still wake up sweaty. The best fix? A proper cooling sleep setup.
A quiet bedside fan gave me that cool airflow I desperately needed, especially around my face and chest. We also swapped heavy bedding for lightweight cotton and bamboo sheets and it was a total game changer.
Tip: Don’t be afraid to invest in a decent fan early on if possible. It’s worth it in the long run for both you and your partner. (We tried one that sounded like a helicopter… not ideal.)
4. Breathable Maternity Sleepwear That Moves With You
Let’s just say, by month seven, my old pyjamas weren’t cutting it anymore. Everything felt too tight or made me even sweatier. I switched to super-soft, stretchy maternity sleepwear, and honestly, I slept so much better just from being more comfortable.
What’s even better is that some styles are also nursing-friendly, so they’ll come in handy after baby arrives, too.
Tip: Choose breathable fabrics like cotton and avoid anything with tight waistbands or scratchy seams. Comfort is everything.
5. Magnesium Spray for Leg Cramps and Restless Nights
Ever get that tired but wired feeling, plus crampy legs that won’t settle? That was me, nearly every night. A midwife suggested trying magnesium spray, and I’m so glad I listened.
I used a pregnancy-safe magnesium body spray on my legs and feet at bedtime. It eased the cramps and helped signal to my body that it was time to relax.
Tip: Check with your midwife or GP before using anything new. For me, this became a little bedtime ritual I genuinely looked forward to.
Our Final Thoughts
I know how frustrating it is when everyone tells you to “get sleep while you can,” and your body’s like, “yeah, right.” There’s no magic cure, but these five simple things made my nights a little easier and my mornings a bit less groggy.
If you’re in that restless, sore, up-every-hour phase, just know you’re not alone. You’re doing such a good job, and it’s okay to try new things to help yourself feel a little more human.
Frequently Asked Questions About Sleeping Whilst Pregnant
The safest and most recommended is side-sleeping, especially on your left side. It helps with blood flow to your baby and reduces pressure on organs.
