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    As your pregnancy progresses, you may feel like there’s nothing you can do to fall asleep and stay asleep. Finding a comfortable position seems impossible, your baby might be kicking more frequently, and most commonly – you feel like you have to get up every hour to hit the bathroom. Sound familiar? Don’t worry. Almost every expecting mother experiences difficulties sleeping. 


    Expecting a little one? Download our free Guide to Pregnancy!

    Here are some ways to get more sleep during pregnancy:

    • Relax and unwind before bed

    • Stay hydrated during the day

    • Put your phone away

    • Get plenty of exercise during the day

    • Establish a solid bedtime routine


    Relax and unwind

    While it sounds obvious, making sure you take time to relax and clear your mind before bed is very important. Try your best to stop working on any projects or chores at least an hour before going to bed to give yourself plenty of time to settle down. Read a chapter of your favorite book, take a warm bath, work on a coloring book, or listen to peaceful music.



    Stay hydrated during the day

    Staying hydrated is important for many aspects of your health. Make sure to drink plenty of water during the day, but not too much right before bed to eliminate frequent bathroom breaks that interrupt your sleep.



    Put your phone away

    As tempting as it may be to grab your phone off the nightstand to check social media when you can’t sleep – don’t do it! Not only does it get your mind going, the blue light from phone screens and other electronics tricks your body into thinking it’s daytime. If you need to use your phone before bed, try turning on a blue light filter to reduce exposure.



    Get plenty of exercise during the day

    Stay active during the day so your body feels ready for some rest when it’s time for bed. Try going for a long walk, or practicing some easy at-home exercises to wear you out; but not too close to bed time. Give yourself plenty of time to cool down, relax, and get your heart rate back to normal before hitting your pillow. 



    Establish a bedtime routine

    Try to keep your bedtime routine consistent to help your body know when it’s time to sleep every night. It doesn’t need to be anything fancy, just something simple you can do every night: taking a warm bath or shower, reading your favorite book, or some light stretching. It doesn’t matter what you do – just keep it consistent!


    If your insomnia persists, it is important to talk to your doctor to find a solution – you need to get as much sleep as you can before your new family member arrives!


    Download the Guide to Pregnancy



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