Pregnancy & sleep

Sleep during pregnancy is a funny thing: You are exhausted all day but at night when you lay down to sleep you just can’t. “Rest truly contributes to a healthy pregnancy and delivery, but it’s often disrupted when expecting,” says Catherine Darley, N.D., founder of the Institute of Naturopathic Sleep Medicine in Seattle.

Basically, sleep is SUPER important for you so even if it is not easy to sleep while pregnant, so I did some extra research, talked with several moms and I will share a few tips I learn from science and experience that can help you to sleep better!

  • First, find a good sleep position: The best sleep position during pregnancy is sleep on your side and even better is to sleep on your left side because it will increase the amount of blood and nutrients that reach the placenta and your baby. Bur every mom is different so if sleeping on your side is not working for you try until you find the one that makes you feel better.
  • If nausea or heartburn are bothering you during the night, you may want to try to elevate your upper body with pillows. Also, avoid eating big meals and drinking too much before bed.  
  • And talking about the pillow, they are your best friend now! Regular pillows, body pillow “Play” with them until you feel comfy. Some moms I know swear that a pregnancy pillow in “U” shape was a life savior for them.
  • A nice shower or bath 1 or 2 hours before going to bed can be helpful (don’t do it right before bed because it can raise your body temperature and we actually fall asleep easier when our bodies are a bit colder).
  • Some moms say that going to a chiropractor was the best thing they did  (make sure you go to one that is certified in pregnancy methods). They can help with sleep, back pain and even heartburn.
  • During the day, take a nap.  Ideally between 1 and 3 pm (up before 4 pm).
  • At least 30 minutes before bed and when you get up during the night don’t look at your phone to check the time as the screen’s blue-spectrum glow can trigger wakefulness. Bright bulbs do, too, so add a bathroom night-light to keep yourself from getting wide-eyed in the wee morning hours.
  • Try to go to bed and wake up at the same time and have a small routine.
  • My last advice is to ask your doctor if it is ok for you to use Magnesium topically. It is a great supplement during pregnancy for several reasons and helping to sleep better is one of those (Click here for a GREAT Baby Belly Balm that has Magnesium AND prevents strecth marks, how great is that?).


The truth is, some nights you just will have a hard time going to sleep. Try to keep calm, do something that relaxes you like reading a book, doing some yoga or writing a journal. Soon you will have your baby in your arms and sleep will come easier (and if it does not because baby is not sleeping well, you can always call me).


Pachi P.


About the sleep expert:

Pediatric Sleep Consultant Pachi Parra has been working with children and parents for the last 3 years as a professional nanny and seeing how many sleepless families are out there, she decided to take her children care career to a new level and help these families to, with a gentle and simple approach and good support, teach their children to sleep well.

Her goal is to help families to be happier and healthier one sleep at time educating and empowering parents in the best ways to guide their children into good sleep habits.


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