Sleep is a major concern for pregnant women. The changes in hormones can often make it difficult to get a peaceful 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 Sleep Aids in Pregnancy
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.
It would be best if you 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.
It is widely believed that drinking a glass of warm pregnancy milk before bedtime might help you doze off quicker while pregnant. 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 body 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 also make a 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.
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.
- Budget-friendly option
- Smooth and soft
- Make sure your chosen sheet fits your bed right
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 during pregnancy.
- Quite effective
- Smooth texture
- Quite expensive
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.
- Very easy to transport
- Stylish and cool color
- Quality material
- It’s too soft
Knee Pillow for Side Sleepers
If you are struggling with lower back pain or restless legs syndrome, check out this knee pillow that is proven effective in relieving waist stress during pregnancy. Apparently, this knee pillow is specially designed to align your spine and reduce pressure points during pregnancy. Apart from that, it is made of 100% premium quality memory foam.
It is fluffy and big, yet it is quite affordable.
- The soft polyester cover is easy to remove and clean
- Excellent knee support and super soft
- Comfortable and great quality
- You might feel it is way 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.
- Soft and durable
- Easy to clean
- Many uses
- Some users think it should offer better support and comfort
3. Apply Relaxation Techniques
Some relaxation techniques can help reduce stress and relax your muscles. These techniques include deep breathing, visualization, stretching, prenatal yoga, massage, and more. Here is a good video you can add to your stretching routine.
Check out these relaxation tools below to calm your mind and improve your sleep quality during pregnancy.
Cloud B Sleep Sheep Sound Soother
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This one is an affordable white noise machine, but it has all the necessary features. Furthermore, the sheep toy is adorable. 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.
- A few adjustable features
- The sheep toy is cute
- Soothing sounds
- The overall quality is not that great
Zyllion Shiatsu Back and Neck Massager
Massage therapy during pregnancy is safe and has proven benefits, which include improved mood, lower back and leg pain, and improved sleep. If you want a self-messaging pillow, then this Zyllion Shiatsu Back and Neck Massager is what you need. You can customize your massage experience with the powerful 3-dimensional deep-kneading shiatsu massage nodes. Furthermore, it gives you a combination of heat and massage options. Overall, it provides you a gentle messaging option for your neck and back.
However, we highly recommend that you consult with your doctor before trying a massager during pregnancy.
- Compact design
- A number of massaging options
- Made of high-quality vegan leather
- Quite an effective messenger pillow
- Durability isn’t top-notch
Lavender Eye Pillow
Want an eye pillow that looks cool to put over your eyes? What can be better than this lavender eye pillow? This cute little eye pillow has natural healing properties in it along with lavender smells that can help with migraines, stress, and anxiety and aid in sleeping. Furthermore, it blocks out light completely- so you have nothing to worry about when you sleep.
- It has a soothing and lightly scented lavender smell
- Multiple available colors
- Great value for the price
- Not too heavy
- Not for people who are extra sensitive to scent
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.
There are some simple and pregnancy-safe exercises you can do without worry. 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.
- Many cute colors available to choose
- Thick and durable material
- Offers good grip
- Great scent
- 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 a good 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.
- Many sizes to choose from
- Great materials
- Holds air well
- Pump quality could be improved
Other Safe Sleep Aids for Pregnancy
You can try these recommended sleep aids, which our editorial team has reviewed as safe for pregnancy.
Traditional Medicinals Organic Raspberry Leaf Herbal Tea
If you are wondering, herbal teas are considered safe during pregnancy. 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. Though herbal teas are recognized as safe to drink during pregnancy, still, it’s a good idea to limit your intake during pregnancy.
- Organic ingredients
- Comes from a sustainable brand
- The packaging could be improved
Dr. Teal’s Night Time Therapy Melatonin Body Lotion
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 pregnancy-safe 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.
- Natural sleep aid safe for pregnancy
- High-quality ingredients
- Wonderful scents
- Not everyone like the lavender scent
Ekouaer Women’s Maternity Nursing Pajama Set
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 high-quality fabric, which makes it super soft and comfy. 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 air circulation. Moreover, it is fashionable enough that you can wear it day and night.
- Promote a healthy sleep environment
- Lightweight and soft fabric
- Quite comfortable
- Doesn’t comes with a maternity belly band
Honeywell Germ-Free Cool Mist Humidifier
Investing in a good 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. Later, you can use this humidifier for the baby room or nursery. So, this one is a worthwhile investment.
- Easy to fil
- Very quiet
- Easy to transport
- Useful features including a humidity monitor
- Replacement filters don’t last long
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.
- Lost of collection
- Affordable pricing
- Limited titles for the monthly membership
InnoGear Essential Oil Diffuser
Essential oil diffusers are so peaceful that they can improve your sleep quality. InnoGear Essential Oil Diffuser will be a great addition to your living room. Apparently, it has five different colors and eight 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.
- Very soothing
- Elegant fragrance
- Cool decorative piece
- No issues found
Pregnancy-Safe Sleep Aids
Questions & Answers
Is it safe to take sleep tabs such as Unisom and Melatonin during pregnancy?
Both prescription pills and over-the-counter sleeping pills are best to avoid during pregnancy. However, occasional use of some sleep aids such as Unisom and Melatonin is considered safe while pregnant.
While sleep is important, you shouldn’t take any unnecessary risks during pregnancy. Before taking any sleeping pill, we highly recommended that you discuss it directly with your OB/GYN.
What sleep position is best for pregnant women?
Expecting moms should be mindful of their sleeping position. Uncomfortable sleep positions lead to tossing and turning all night and put unnecessary strain on the body. Most obstetricians and pediatricians advise pregnant women to sleep on their left-hand side during pregnancy. Sleeping on one side with one pillow between the knees is likely to be the most comfortable position. You can use a belly wedge under your belly and a pillow behind your back for further support.
Experts always advise avoiding these two sleeping positions during pregnancy.
- Sleeping on your back
- Sleeping on your stomach
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.