If pregnancy has turned your nights into tossing, turning, and googling “Can I survive on three hours of sleep for nine months?”—you’re not alone. Pregnancy insomnia is a thing, and it’s surprisingly common (and surprisingly rude). Let me share a few things I’ve learned from personal experience.
A Note From Someone Who’s Been There… A Lot
Hi, I’m a mom of five—including a twin pregnancy—and I’ve had more sleepless nights than I can count (seriously, I’ve lost track). Between midnight cravings, bathroom marathons, and the acrobatics of trying to get comfy with a belly the size of a beach ball, I’ve seen it all. This guide is filled with the practical, science-backed tips that helped me survive pregnancy sleep—plus a few I wish I had known sooner. If you’re feeling exhausted and overwhelmed, know that you’re not alone. You’ve got this, mama!
Heads up! This post has affiliate links—which means I get a small commission (at no extra cost to you) if you decide to buy something. I only share things I genuinely love and think you’ll find helpful. Thanks for supporting me!
What’s Keeping You Awake?
- Hormones: Progesterone is working overtime. It’s great for relaxing your muscles but terrible for keeping you alert. It also messes with your natural sleep rhythms.
- A Growing Belly: As your baby grows, so does the challenge of finding a comfy position. (Side-sleepers, rejoice!)
- Frequent Bathroom Trips: Your bladder is officially a trampoline.
- Heartburn: That 8 p.m. craving for hot wings? Might come back to haunt you at 2 a.m.
- Anxiety and Excitement: You’re creating life. It’s beautiful—and a little stressful!
Helpful Sleep Tips (Backed by Science!)
- Try a Pregnancy Pillow – These U-shaped life-savers support your belly, back, and knees all at once. They also help keep you in a side-sleeping position, which is recommended for better blood flow to the baby and reduced back pain.
- Avoid Screens Before Bed – The blue light from phones and TVs can suppress melatonin production. Try setting your phone down 30–60 minutes before bed and swapping in a calming bedtime routine like journaling, breathing exercises, or a warm bath.
- Eat Small, Balanced Meals – Avoid big, heavy meals before bed that could trigger heartburn. Instead, have a light snack with complex carbs and protein (like a banana with peanut butter) to keep blood sugar steady overnight.
- Exercise Gently – Prenatal yoga and walks during the day help relieve tension and improve circulation. Just avoid high-intensity workouts close to bedtime, which can actually make it harder to wind down.
- Establish a Wind-Down Routine – Your brain loves consistency. Try dimming the lights, diffusing lavender essential oil, and listening to calming music at the same time each night. Over time, your body will learn these cues mean it’s time to sleep.
- Try Magnesium or B6 (With Doctor’s OK) – Magnesium can help relax muscles and nerves, while B6 may assist with sleep regulation and nausea. Always check with your OB before starting supplements.
Affiliate Faves for Better Zzz’s
- Cooling Eye Mask – Helps block out light and soothe tension. Check it out
- Weighted Blanket (Lightweight for Pregnancy) – Promotes deeper sleep. See options
- Sound Machine – White noise = no more waking up at every creak. Grab one here
- Pregnancy Pillow – Your MVP for sleep support. Shop here
Final Thoughts
Getting good sleep while pregnant can feel like chasing a unicorn, but with a few tweaks and the right support, you can catch more restful nights. Give yourself grace, experiment with different routines, and remember: your body is doing something incredible—and it deserves all the rest it can get.
Got any pregnancy sleep hacks or hilarious middle-of-the-night cravings to share? Drop them in the comments below!
4D & Fearless 
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