During pregnancy, women have to deal with the changes in their bodies and emotions, and they’re often tired too! 

Pregnancy fatigue can cause you to feel exhausted during the day, making it hard for you to fall asleep at night. If you’ve been staying up until 3 AM every night because you’re too tired from being pregnant, this article is for you! 

We’ll show you some great tips on getting a good night’s sleep during pregnancy because you’ll need all the sleep you can get before your due date calculator hits the D-day!

Develop a bedtime routine

One of the best things you can do to manage insomnia while pregnant is to set up a good bedtime routine. It’s a great way to help you relax and get in the mood to sleep. 

It can be as simple as reading a book, listening to music, or taking a warm bath before lying down for the night.

You might also want to ensure your bedroom is dark, quiet, and cool. Or try to go to bed at the same time every night, and avoid gadgets or electronics that emit blue light.

woman sleeps on pregnancy pillow

Try a pregnancy pillow

A pregnancy pillow or body pillow can make all the difference in getting a good night’s rest. It can support both the tummy and back. 

A pillow between the legs can help support the lower back and make sleeping on your side easier. Some specific pregnancy pillows include the wedge-shaped pillow and the full-length body pillow.

Find a Comfortable Position

You might have difficulty finding a comfortable sleeping position as your baby grows. 

Most doctors recommend sleeping on the left side specifically, as this position is thought to protect the liver and increase blood flow to the heart, foetus, uterus, and kidneys. 

Sleeping on your right side may put pressure on the large vein that brings blood from your legs back up to your heart which could cause you to swell up with fluid retention.

Do some exercise and improve your diet

Exercise and an improved diet can help if you’re struggling to sleep. Regular exercise during pregnancy promotes physical and mental health. Exercise also can help you sleep more deeply. 

Stay active during the day so you can rest at night. If exercising makes you feel too much like a drag, consider just walking around the neighbourhood a few times each day (after all, it’s good for both of you). 

And try to eat a healthy dinner with plenty of protein—this will help prevent indigestion later in the evening when it’s time for a bedtime snack!

Goodnight massage

During pregnancy, you’re more likely to experience restless legs syndrome, characterized by strong urges to move your legs, caused by changes in the body’s ability to process calcium. 

A goodnight massage can help you sleep better at night. Ask your partner or spouse to give you a massage before bed. A quick rub can help ease those aches and pains before they become uncomfortable—like sleepless nights!


Insomnia is very common during the first and third trimesters. Between midnight bathroom breaks, out-of-control hormones, and pregnancy woes such as congestion and heartburn, you might spend more time out of your bed than in it. 

The good news: Sleeping might feel like a challenge while you’re pregnant, but insomnia is not harmful to your baby.

Remember that sleep is one of the most important things to keep in mind when you’re pregnant. It helps with your body, your baby, and your mental health. When you don’t get enough sleep, it can make you feel grumpy or even depressed—which is no fun for anyone involved!

We know it’s not an easy task, but we hope these tips will help make it a little easier for you to get your zzz’s.