What can I do to have proper sleep during pregnancy?

What can I do to have proper sleep during pregnancy?

We talk about the excitement and the baby kicks during pregnancy but very little do we talk about the discomforts a woman comes across during pregnancy. Along with vomiting and cramps and weird food temptations, a woman turns to be insomniac or difficulty to sleep, during pregnancy.

Almost every woman faces improper sleep when expecting and so is quite a normal thing. The fun things are when you would hear people say that this is a glimpse of what you would face post-birth handling your baby and you are getting prepared for it in advance. Take however you wish to, but your sleep is still important for your health and here are a few tips for you to help you have a deep and sound sleep.

Tips to help you Sleep during Pregnancy:

Set a bedtime:

You are supposed to set up a particular bedtime for yourself, for instance, 11 pm every night; so as to train the body to automatically feel sleepy around that particular time. It will be difficult in the start and you will toss and turn on the bed but eventually fall asleep.

But once you are habituated with it, it gets better to sleep. Also, set a wake-up time so that it’s a cycle and you do not oversleep one night and stay up the other.



This is the best remedy to help you sleep. It does not just keep you fit and healthy but also makes your body a little tired which would make you feel sleepy. Working out 30 minutes every day, unless your doctor has opposed it, is a great way to stimulate blood circulation, and cheer up your mood. Do not exercise close to your bedtime and if you do in the latter part of the day, try light workouts and meditation or breathing exercises.

Skip spicy and heavy meal’s:

Spicy food is a big NO, most of the time during your pregnancy as it causes more of heartburn, but it needs to be avoided before going to bed. Also, have light food that is easy to digest. If you consume heavy meals, your body would concentrate more on digestion during your sleep time rather than helping you to relax and prepare for the next day’s activities.

So, avoid it to have an undisturbed sleep. Also, if you feel hungry near your sleep hour, eat a light snack like cereals, nuts or a banana. You could also choose to drink some water before sleep to kick the hunger away and help sleep better.

Clear your head:

It’s obvious for even a normal human to sleep with stuff bothering in their head and too much of thoughts flowing in your mind. Talk to a friend or your partner before you go to bed and speak out anything that may be bothering you. Another thing you could opt for to get rid of the weight of the worries is put up a book near your side table and pen down all your talks and daily happy and sad incidents whichever it may be.

use-pregnancy-pillow to sleep

Help yourself with pillow:

I know during your second half of the pregnancy, it’s very difficult to find the perfect position in bed. The doctors recommend you, to sleep on your left side to help with blood circulation to the baby and provide you with comfort.

Use the pregnancy pillow that is specially designed to help you sleep better. Or simply make a wall of the pillow with one under your knee, one under your belly and put up one near your legs.

Nap whenever you can:

There could be times you would still not be able to sleep at night no matter what. So, grab a day time nap for 20-30 minutes to help you relax and reduce fatigue. But do not nap for too long, that will just make you feel more tired than you initially were.

Control Heartburn:

Many pregnant women find it difficult to sleep because of heartburn. Try to avoid spicy food and consume lots of water to stay hydrated. Always sleep with your head elevated and stay away even from fried or acidic food that will simply worsen the conditions.

And if you are still not able to sleep, read a book or meditate. Always stay away from electronics while sleeping. Keep yourself calm and healthy. Enjoy these days and do not worry.


1. Take care of what you eat and how much to keep digestion and heartburn away.
2. Be comfortable while going to bed and take support from the pillow and keep your head free from worries.
3. Set a bedtime and nap during the day if needed.

Tips to help you Sleep during Pregnancy:

Set a bedtime


Skip spicy and heavy meal’s:

Clear your head:

Help yourself with a pillow

Nap whenever you can

Control Heartburn


Malathi A Ganesh is a B. Com Graduate, NTT, M.A (Lit), PGDEA (PG in Education Administration), PGDCA (PG Diploma in Computer Application), DTE (Diploma in Teaching English), ICEPT (International Certificate in Education Preschool Teaching) from Singapore and B. Ed. She has been in the field of education for the past 20 years and has an experience of running her own pre-school She is the Founder & Director Academics of Smartkidz Educare India Pvt Ltd with 275+ play schools Pan India. She is an Educationist and a Child Psychologists by profession who wants to fulfill her dream of giving Quality Education to children in their earlier years. She is also into conducting positive parenting workshops, which talks about effective child rearing. She has conducted numerous parenting workshops in all her pre schools, schools and MNC’s.

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