Sleep Tips for Expecting Moms

Let’s talk about sleep—or the lack of it.

Pregnancy turns bedtime into an Olympic-level challenge.

Between the constant need to pee, the hip pain, and the fact that your baby thinks 2 AM is the perfect time to practice karate, getting a good night’s sleep while pregnant is about as easy as putting socks on a toddler. But don’t worry—I’ve got some game-changing tips to help you actually rest before the newborn chaos begins.

1. The Pillow Taco Method (Trust Me on This One)

If you’re waking up feeling like you just wrestled a grizzly bear in your sleep, you need better pillow support.

While everyone and every pregnancy is different, my pregnancy did not prefer the giant u-shaped or c-shaped pregnancy pillow. They were huge on the bed - yet they wouldn’t stay under my belly or wedge under my back.

Enter: the pillow taco. 🌮

Instead of just throwing a pillow between your knees and calling it a night, think structurally. You need support on both sides—so you don’t roll forward onto your belly OR backward onto your back. Basically, you’re propped up perfectly on your side, like the most comfortable human burrito.

There’s a pregnancy pillow that does exactly this in the Essentials Guide I sent you! It looks like a butterfly. It’s in the Gear and Comfort for Mom tab. Click here to check it out again.

2. Pee-Proof Your Night

Let’s be real: One of the biggest things interrupting your sleep right now is your bladder.

🔹 Cut off liquids an hour before bed (but stay hydrated throughout the day).
🔹 Lean forward when you pee to fully empty your bladder. (I know. But it works.)
🔹 If you’re waking up multiple times a night, dim the bathroom light or use a nightlight—bright lights can wake you up too much and make it harder to fall back asleep.

3. Cool Down the Room

Pregnancy hormones = built-in furnace mode.

If you’re waking up sweaty and miserable, try:
❄️ Setting the thermostat to 65–68°F (your body sleeps best in cooler temps).
❄️ A cooling mattress pad or breathable sheets.
❄️ Keeping a fan nearby (bonus: it doubles as white noise).

4. Say No to Doomscrolling Before Bed

Yes, I know, it’s tempting to scroll through baby name lists or read one more post in the Facebook group before sleeping. But blue light from screens can mess with melatonin (your sleep hormone).

📵 Try swapping your phone for a book, guided meditation, or journaling. Trust me, TikTok will still be there in the morning.

5. Magnesium: Your New Best Friend

If restless legs, muscle cramps, or stress are keeping you up, magnesium might help.

It can promote relaxation and reduce leg cramps (which always seem to strike right when you’re finally comfy). Look for a prenatal-friendly magnesium supplement or try an Epsom salt bath before bed.

The Bottom Line?

Pregnancy sleep is weird, but small tweaks can make a huge difference. Support your body with a pillow taco, pee smart, keep things cool, cut the screens, and maybe try a little magnesium.

And if all else fails? Nap shamelessly. You’re growing a human, after all. 😉

You got this, momma. 💛

Naomi