Tips To Improve Your Sleep Quality During Pregnancy

9 Tips To Improve Your Sleep Quality During Pregnancy

Ensuring a good night’s sleep during pregnancy is crucial for both your well-being and your baby’s health. One of the safest positions to sleep in is on your side, preferably the left or right side. To further improve your sleep quality during pregnancy, here are 9 helpful tips:

How to Improve Your Sleep Quality During Pregnancy

Eat Smart

During pregnancy, hormonal changes can relax the lower esophageal sphincter, leading to heartburn. 

To reduce the risk of heartburn, it’s essential to avoid rich, spicy, or greasy foods. Opt for lighter, more easily digestible meals, which can help prevent discomfort at night.

Relax & Do Meditation

Pregnancy can be stressful, and this stress can interfere with your sleep. Techniques like meditation and controlled breathing can help you calm your mind and reduce anxiety, making it easier to fall asleep and stay asleep. 

You can also enhance your comfort by using pillows for expectant mothers to support your bump and placing one between your knees.

Get Outside & Take Natural Light

Exposure to natural light during the day helps regulate your body’s internal clock, ensuring you are awake during the day and sleepy at night. 

This is known as the sleep-wake cycle. Spending time outdoors, even if it’s not in direct sunlight, helps reinforce this cycle, making it easier for you to fall asleep at night.

Stabilize Blood Sugar Level

Blood sugar levels can fluctuate during pregnancy due to hormonal changes. Eating smaller, frequent meals that combine slow-digesting carbohydrates, proteins, and vegetables can help maintain steady blood sugar levels. 

This minimizes the risk of experiencing nighttime sugar lows, which can disrupt your sleep.

Sleep in a Cool Bedroom For Night’s Sleep

Pregnant women often experience an increase in body temperature due to increased blood flow and metabolism. 

Sleeping in a room that’s too warm can be uncomfortable and make it harder to sleep. Maintaining a cool bedroom environment, around 16°C, can help ensure a more restful night’s sleep.

Try Reflexology

Reflexology involves applying pressure to specific points on the feet, which can relieve aches and pains associated with pregnancy.

Research suggests that reflexology can improve sleep quality by promoting relaxation. It’s essential to consult with a professional who is experienced in providing reflexology treatments during pregnancy to ensure it’s done safely.

Take a Warm Bath

A warm bath can have a calming effect and help you relax before bedtime. The warm water draws blood away from your brain to the skin’s surface, promoting a drowsy feeling.

After your bath, your body temperature drops, further enhancing your readiness for sleep. However, avoid water that’s too hot, as it can make you feel uncomfortable and disrupt sleep.

Limit Screen Time

Electronic devices emit blue light, which can interfere with the production of the sleep hormone melatonin. 

Engaging with screens like laptops, tablets, smartphones, or televisions before bed can stimulate your mind and make it difficult to fall asleep. 

Turning off these devices at least an hour before bedtime can help your body and brain prepare for rest.

Boost Sleep-Happy Hormones

Intimacy with your partner or cuddling releases oxytocin, a hormone that can induce feelings of relaxation and sleepiness. If you’re feeling too tired or uncomfortable for sexual activity during pregnancy, cuddling can provide similar benefits, helping you relax and sleep more soundly.


By understanding and implementing these tips, you can improve your sleep quality during pregnancy, ensuring both your comfort and the well-being of your baby.

Keep Reading: 8 Best Food Choices in Pregnancy in 2023