Sleep is a major concern for pregnant women. The changes in hormones can often make it difficult to go to sleep at night. So what can you do to make sure you are getting enough sleep during pregnancy. In this case, some safe sleep aids can be a lifesaver for yourself during pregnancy.
Sleep aids can help you keep calm at night, which might lead to better sleep. However, not all sleep aids are safe for pregnancy. Read on to learn more.
Safe Pregnancy Sleep Aids
Whether you’re suffering from back pain or dealing with discomfort at night due to your growing belly, know that you aren’t alone. These experiences are common among pregnant women. Luckily, there are some pregnancy-safe sleep aids that can help you sleep better.
1. Get the Right Nutrition
According to John Hopkins Medicine, a healthy, well-balanced diet should get your first and foremost attention during pregnancy to mitigate symptoms, such as nausea and constipation.
A simple change in your food intake and drinking habits could greatly improve your sleep quality. If your sleep is disrupted by bad dreams, headaches, or full-body sweats, choose healthy protein-based snacks during the night. Eat a lot of vegetables, fruits, grains, and dairy products.
You should steer clear of raw and undercooked foods, unpasteurized milk and foods, and large meals later in the evening. Take in enough water during the day, including juices and soups.
Many experts believe drinking a glass of warm milk before bedtime might help you doze off quicker. Even researchers suggest that the ritual of drinking a glass of warm milk before bed can be as comforting as a favorite old blanket. However, don’t go overboard with taking warm milk during the night.
2. Get Comfortable
You can simply choose to place a pillow between your legs for added comfort. Pregnancy pillows are some great ways to get comfortable during the night. These pillows come in different shapes and colors. You can either opt for a full body-length pillow, a C-shaped, a U-shaped pillow, or a wedge.
The combination of a quality mattress and a pillow can make the difference between a sleepless night and a peaceful slumber.
Check out our curated picks of different-sized pregnancy pillows to know which one may support you best. You can easily order one of these pregnancy pillows on Amazon.
QUEEN ROSE U Shaped Pregnancy Pillow
Want a premium u-shaped pregnancy pillow to calm your nerves at night. Then, Queen Rose has a pillow that you will definitely love. The smooth texture of this pillow will provide you amazing comfort throughout the night.
Furthermore, you can use this pillow for multiple purposes, such as sleeping, reading, nursing, and watching TV, which is extremely helpful. It’s definitely a great investment if you’re are looking for a sleep aid.
Pros:
- Quite effective
- Versatile
- Smooth texture
Cons:
- Quite expensive
Restorology Full Body Pregnancy Pillow
If you are struggling with back pain, the best you can do is buy this pillow. Apparently, this pillow is specially designed for pregnancy and supports your head, back, and belly at the same time. Apart from that, it is easy to clean.
It is fluffy and big, so don’t hesitate to buy one.
Pros:
- Comfortable and great quality
- Supports full body
- Easy to remove and clean
Cons:
- Might feel a little heavy
PharMeDoc C Shaped Pregnancy Pillow
If you travel a lot due to work, this PharMeDoc Pregnancy Pillow can be a lifesaver for you. That is because it comes with a lightweight travel bag. So, you can carry it pretty much everywhere you go.
It’s no wonder why it’s one of the best-rated pregnancy pillows out there.
Pros:
- Very easy to transport
- Stylish and cool color
- Quality material
Cons:
- It’s too soft
Hiccapop Pregnancy Pillow Wedge for Maternity
It is important to support your growing belly to reduce back tension. This is why you need a belly wedge. Hiccapop Pregnancy Pillow Wedge is designed and engineered, keeping pregnant women in mind. It has an easy to remove, soft, and machine washable cover.
In addition, the travel bag that comes with it looks fashionable. So you don’t have to worry about carrying it around.
Pros:
- Easy to clean
- Many uses
- Portable
- Soft and durable
Cons:
- It doesn’t have the best design
LuxClub Bamboo Sheets
At first, you need a comfy sheet to make you feel comfortable when you go to bed at night. This one is a great option for pregnant women. In fact, it is made with bamboo viscose fabric, which makes it hypoallergenic and antibacterial. It can play a good role in calming you down during the night.
The quality is amazing, and you do not expect such quality at this price. At times the sound echos and also has noise in the background. You also get 4-pillow cases along with the sheet.
Pros:
- Budget-friendly option
- Organic-material
- Smooth and soft
Cons:
- Flimsy
3. Apply Relaxation Techniques
Some relaxation techniques can help reduce stress and relax your muscles. These techniques include deep breathing, visualization, stretching, yoga, massage, and more.
Check out these relaxation tools below to calm your mind and improve your sleep quality during pregnancy.
Cloud B Sleep Sheep Sound Soother
This one is an affordable white noise machine, but it has all the necessary features. Furthermore, the sheep toy is extremely cute. It comes with eight soothing sounds and melodies. So, you will drift off to dreamland in no time when you turn this soother on.
The auto-off feature saves a lot of energy, and you also get to adjust the volume and set timers. However, the quality of the sound is not so great.
Pros:
- A cute sheep toy
- A few adjustable features
- Effective sounds
Cons:
- The overall quality is not that great
MaxKare Back Massager Neck Massager Massage Pillow with Heat
If you want a self-messaging pillow, then this is what you need. You can customize your massage experience with the four-different massage rotation nodes. Furthermore, it gives you a combination of heat and massage options. Overall, it provides you a gentle messaging option for the whole body.
However, even though the light control is great to let you know that it will heat, you might feel that light control is not up to the mark.
Pros:
- Quite an effective messenger pillow
- Smart Connect feature
- A number of massaging options
- Premium breathable mesh
Cons:
- The light control may not respond at times
AyaZen Lavender Eye Pillow
Want an eye pillow that looks cool to put over your eyes? What can be better than AyaZen Lavender Eye Pillow? This cute little eye pillow has natural healing properties in it along with lavender smells that can help relax sinus pressure and aid in sleeping. Furthermore, it blocks out light completely- so you have nothing to worry about when you sleep.
Pros:
- Great value for the price
- Cool colors
- Not too heavy
- Soothing scents
Cons:
- No issues found
4. Do Regular Exercise
Exercise is probably the last thing you worry about during pregnancy. However, regular physical exercise not only help you sleep better at night, but also helps you lose the baby weight after having a baby. Exercise is considered one of the best non-pharmacological alternatives to enhance sleep quality.
However, you should avoid strenuous exercise within four hours of bedtime. Check out American Pregnancy Association Guidelines before choosing an exercise program during pregnancy.
Gaiam Yoga Mat
A mat is the first thing you need while planning for exercise during pregnancy. And you can get started with the Gaiam Yoga Mat. This mat comes in the form of beautiful patterns that offer good grips on any kind of floor. It has three different colors that are unique and cool.
Furthermore, it includes a free workout routine to help you get started.
Pros:
- Prett colors
- Think and durable material
- Good grip
- Great scent
Cons:
- You might feel it’s a little pricier
URBNFit Exercise Ball
If you are looking for another affordable at-home exercise equipment, this URBNFit Exercise Ball will be the best choice. It comes with a hand pump and holds air very well. In fact, it has a large selection of colors and sizes that you can choose from. Furthermore, it includes workout guides for pregnant women and extra plugs.
While there is a lot of different sizes, some customers are complaining about receiving the wrong-sized ball. Other than that, it is a quality birthing ball.
Pros:
- Many sizes to choose from
- Great materials
- Holds air well
- Inexpensive
Cons:
- Pump quality could be improved
Other Safe Sleep Aids for Pregnancy
You can try these recommended sleep aids, which our expert team has reviewed as safe for pregnancy.
Traditional Medicinals Organic Raspberry Leaf Herbal Tea
If you are a tea person, you can try this organic tea from Traditional Medicinals. In fact, organic tea can benefit you in many ways during pregnancy. The most important is it can ease your labor experience. Furthermore, it can help calm you down and alleviate joint pains.
If you have cold symptoms or you feel that you are experiencing inflammation, this tea might help aid your illness. Organic teas are generally recognized as safe to drink during pregnancy. Still, it’s a good idea to drink them in small quantities during pregnancy.
Pros:
- Organic ingredients
- Caffeine-free
- Comes from a sustainable brand
Cons:
- The packaging could be improved
Melatonin Sleep Night Cream With Lavender & Chamomile (4oz)
If you want to get rid of restless legs and leg cramping at night, then this night cream is a good choice. Doctors usually don’t recommend sleeping pills during pregnancy, so this natural sleep aid can be a safe alternative to sleeping pills. This sleep night cream smells like lavender and does a great job keeping you calm.
It is also a very nice moisturizer. The cherry on top is it is cruelty-free.
Pros:
- Natural sleep aid safe for pregnancy
- Wonderful scents
- Natural ingredients
- Cruelty-free
Cons:
- You mightn’t like the smell
Creating the right sleep environment is also crucial during pregnancy. You should wear clothes that feel comfortable and help you slumber better. This maternity set is made with plant-based fabric, which makes it lightweight and breathable. In fact, this particular maternity set pays attention to your comfort and functionality. The simple elastic neckline makes breastfeeding much easier.
The pant legs are wide and very roomy to allow for air circulation. Moreover, it is fashionable enough that you can wear night and day.
Pros:
- Lightweight and soft fabric
- Promote a healthy sleep environment
- Versatile
- Quite comfortable
Cons:
- Doesn’t comes with a maternity belly band
Investing in a humidifier can help you with breathing apnea, sinus congestion, and dry skin during pregnancy. While adding a humidifier can enhance airflow quality, your body will slowly give in to the soothing sleep environment. Honeywell Germ-Free Cool Mist Humidifier is one of the best humidifiers out there. It uses patented Ultra-Violet light technology to remove up to 99.9% of bacteria, mold, fungus, and viruses.
In fact, it comes with a humidity monitor so that you can check the relative humidity and temperature of your room. Therefore, you get to rest the whole night peacefully. So, this one is worth giving a try.
Pros:
- Easy to transport
- Easy to fil
- Useful features including humidity monitor
- Very quiet
Cons:
- Replacement filters don’t last long
Amazon Audible
Did you know that listening to some soothing music can help you drift off? You will find tons of such music on Youtube. Listening to audiobooks can also have similar effects on one’s sleep quality.
Amazon Audible has one of the best audiobook services. They charge a monthly membership fee. If you want to give it a try, you can take out a free trial of Audible for one month.
However, you should avoid reading on digital devices before going to bed. The problem with reading on a digital device is the screen’s blue light. It can put a lot of strain on your eyes and disrupt sleep quality. Reading on a Kindle without background light is a healthy alternative to reading on digital devices.
Pros:
- Free-trial
- Lost of collection
- Affordable pricing
Cons:
- Limited titles for the monthly membership
VicTsing Essential Oil Diffuser
Essential oil diffusers are so peaceful that they can improve your sleep quality. Apparently, it has seven different colors and fifteen lighting modes to help you create a calming and relaxing sleep environment. Furthermore, it has auto-off and timer features that just make life simpler.
Pros:
- Very soothing
- Elegant fragrance
- Cool decorative piece
Cons:
- No issues found
In Conclusion
It is always peaceful to have a sound sleep while pregnant. Yes, it isn’t easy. But you can use as many resources as possible to get some quality sleep for yourself. The above safe sleep aids can come in really handy during pregnancy. And, now you know a few of these pregnancy-safe sleep aids, get one or two. You will thank yourself later for the little investment.