Pregnancy brings a lot of changes. But one thing that affects almost all pregnant women is sleep deprivation. By week 40 of pregnancy, the story of sleep struggles becomes somewhat similar.
If you are pregnant and struggling to get adequate sleep at night, you might be tempted to take over-the-counter or prescription sleep aids during pregnancy. Since there are limited data on the safety and efficacy of these sleep aids, doctors often recommend avoiding them while pregnant.
But first and foremost, you should talk to your doctor about your sleep problems before trying any at-home remedies or sleep hacks.
Pregnancy and Sleep Problems
Sleep disturbances are prevalent among pregnant women, thanks to the physical, psychological, and hormonal changes during pregnancy. A 2020 study published in the International Journal of Environmental Research and Public Health revealed that sleep disturbances affect around 77% of pregnant people. Sleep disturbances can be blamed on a few common factors like heartburn, acid reflux, hip pains, restless legs, insomnia, sleep apnea, and frequent awakening at night.
The bad news is things usually get worse as pregnancy progresses. The same study also found that around 80% of pregnant women experience insomnia in the third trimester of pregnancy. These constantly interrupted nights of sleep might limit the ability to function normally and lead to long, painful labor.
Thankfully, we have put together some proven effective coping strategies and sleep solutions to help pregnant women sleep well. Our editorial team has thoroughly reviewed and tested them as safe for pregnancy.
Pregnancy-Safe Sleep Solutions
Our Top 3 Choices
QUEEN ROSE U Shaped Pregnancy Pillow
- Cuddle Body Pillow: QUEEN ROSE U shaped body pillow is specially enhanced the belly and back...
- Farewell to Body Pains: Our pregnancy pillow adapts exceptionally well to your body fits your body...
- Ideal for Side Sleepers & Expected Moms: Maternity pillows provide spinal alignment and correct...
Moms-to-Be, you can now say goodbye to all the tossing and turnings throughout the night. Pregnancy pillows have been a life-saving sleep solution for new moms. There are a few types of pregnancy pillows on the market to calm your nerves at night. Queen Rose has a U-shaped pregnancy pillow that’s a favorite among moms.
What users love most about this pregnancy pillow is that it offers full support to the body, including the growing belly, hips, feet, back, and neck. Users also liked the soft cover of this pillow that provides amazing comfort throughout the night.
Furthermore, it’s a versatile pillow usable for multiple purposes, such as sleeping, reading, nursing and watching TV. No doubt that it’s a great investment if you’re are looking for a safe sleep solution during pregnancy.
- Super comfortable and versatile
- Quite easy to clean
- Soft pillow cover
- A little expensive
PharMeDoc C Shaped Pregnancy Pillow
- 🏆 [The Ultimate Body Pillow] - C-shaped body pillows design replaces need for multiple bed...
- ✔️[Multi Purpose Pregnancy Pillows] - Adjustable polyfill material adapts to your belly and back...
- 🔰[3rd Trimester Pains?] Our full body pregnancy pillow can help ease you into a better sleep,...
Here is a popular C-shaped body pillow for pregnant women from PharMeDoc. If you are wondering which one to choose, know that U-shaped pillows are designed to provide full-body support, whereas C-shaped pillows usually offer support for the head, neck, back, and pelvic areas.
Since C-shaped pillows take less space than U-shaped pillows, they come in handy when you travel a lot for work. Even better? They usually come with a lightweight travel bag. So you can carry a C-shaped pillow pretty much everywhere you go.
It’s no wonder why these are the most popular pregnancy pillows out there.
- The pillowcase is easy to remove and clean
- Very easy to transport
- Quality material
- Pillow cover not so soft
Hiccapop Pregnancy Pillow Wedge for Maternity
- SOFT OR FIRM… YOU DECIDE: 2-sided design to suit moms during all 3 trimesters. Deluxe, soft memory...
- PROPER BELLY SUPPORT REDUCES SWELLING (edema) in hands, legs and feet by relieving back tension and...
- FEATURES A PLUSH VELBOA COVER that is super soft, yet still durable and washable. We know a little...
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.
Made from high-quality materials, the wedge feels supportive, flexible and soft. Not only does it takes up far less space than regular pregnancy pillows, users often find it much comfier than the wrap-around body pillows.
The wedge includes 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
- Some users think it isn’t thick enough
Recommended Pregnancy-Safe Sleep Solutions
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 help 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. The good news is herbal teas are considered safe to drink during pregnancy. Still, it’s a good idea to limit your caffeine intake during pregnancy.
- Organic ingredients
- Comes from a sustainable brand
- The packaging could be better
Knee Pillow for Side Sleepers
If you struggle with lower back pain or restless legs syndrome, check out this knee pillow from 5 Stars United. This knee pillow is specially designed to align your spine and reduce pressure points during pregnancy. Hence, therapists often recommend it for pregnant women suffering from lower back and sciatic pain.
Unlike regular pillows, this knee pillow is designed in such a way that it stays between the legs all night long. It is also made of 100% premium quality memory foam. So it is well-designed and well-made to improve the sleep quality of expecting moms. Lastly, it is fluffy and big yet quite affordable.
- The soft polyester cover is easy to remove and clean
- Excellent knee support and super soft
- Comfortable and great quality
- A few users feel a regular pillow can do the job just fine
URBNFit Exercise Ball
If you are looking for another affordable at-home sleep aid, get this URBNFit Exercise Ball. 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 tips and guides for pregnant women.
While there are a lot of different sizes, make sure you are ordering the right-sized ball. All in all, it is a quality birthing ball.
- Many sizes to choose from
- Great materials
- Holds air well
- Pump quality could be improved
Women’s Maternity Nursing Pajama Set
Creating the right sleep environment is also crucial during pregnancy. You should wear clothes that make you feel comfortable and help you slumber better. This maternity set is made with high-quality fabric, making it super soft and comfy.
In fact, this particular maternity set pays attention to the mother-to-be’s comfort and functionality. The pant legs are wide and very roomy to allow air circulation. Also, its simple elastic neckline makes breastfeeding much easier. 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
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 nighttime body lotion could be a good choice. Doctors usually don’t recommend sleeping aids during pregnancy. Hence this melatonin body lotion can be a safe alternative to sleeping supplements such as Unisom and Melatonin. It has a soothing lavender scent that does a great job promoting a good night’s sleep.
In addition, the inclusion of pure Epsom salt in the formula helps relieve muscle aches and pains. The formula is also very moisturizing. The cherry on top is it is cruelty-free.
- Proven high-quality ingredients
- Safe sleep lotion for pregnancy
- Soothing scent
- Not everyone like the lavender scent
Honeywell Germ-Free Cool Mist Humidifier
Investing in a good humidifier can help you with sleep apnea, sinus congestion, and dry skin during pregnancy. While adding a humidifier enhances 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’s room or nursery. So this one is a worthwhile investment.
- Easy to fil
- Very quiet
- Easy to transport
- Helpful features like humidity monitor and white noise
- Replacement filters don’t last long
Cloud B Sleep Sheep Sound Soother
This one is an affordable white noise machine from Cloud B but has all the necessary features. It comes with eight soothing sounds and melodies. You will drift off to dreamland in no time when you turn this soother on.
Furthermore, the sheep toy is adorable. We really liked the auto-off feature that is designed to save a lot of energy, while most users found the volume control feature super useful. However, we think the quality of the sound is not so great.
- Cute and compact design
- A few adjustable features
- Soothing melodies
- The sound 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, better sleep, and reduced lower back and leg pain. 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 massage options. However, we highly recommend that you consult with your doctor before trying a massager during pregnancy.
- Compact design
- Several 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? Along with a soothing lavender scent, this cute little eye pillow has natural healing properties that can help with migraines, stress and anxiety during pregnancy.
Furthermore, it blocks out light completely- so you have nothing to worry about when you sleep.
- Soothing and light lavender smell
- Multiple available colors
- Great value for the price
- Not too heavy
- Not for people who are extra sensitive to scent
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
LuxClub Bamboo Sheets
Well, you need a comfy sheet to make you feel comfortable when you go to bed at night. We think this bamboo sheet from LuxClub is a great option for pregnant women. In fact, it is made with bamboo viscose fabric, making it hypoallergenic and antibacterial. You also get 4-pillow cases along with the sheet.
Most users were impressed with the quality. They had no doubt that it played a good role in calming them down during the night. We think it’s hard to find such quality sheets at this price point.
- Budget-friendly option
- Smooth and soft
- Make sure your chosen sheet fits your bed well
InnoGear Essential Oil Diffuser
The topical use of essential oils is a gray area for pregnant women. But most experts agree that aromatherapy is the safest option when it comes to using essential oils during pregnancy. Essential oils in a diffuser can offer several benefits for pregnant women. Most importantly, the therapeutic potential of essential oils can help promote relaxation and stress relief.
InnoGear Essential Oil Diffuser will be a great addition to any living room. Apparently, it has five different colors and eight lighting modes to help users create a calming and relaxing sleep environment. Furthermore, it has auto-off and timer features that simplify life a little.
- Very soothing
- Elegant fragrance
- Cool decorative piece
- No issues found
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
Read Also: Kindle Unlimited vs Audible
It is always peaceful to have a sound sleep. Well, it isn’t that easy when you are pregnant. But you can use as many resources as possible to get some quality sleep for yourself. The above sleep solutions can come in really handy during pregnancy.
Since you know about a few of these pregnancy-safe sleep solutions, give one or two of them a shot. You will thank yourself later for this little investment.