How to Sleep Better During Pregnancy Naturally

Pregnancy comes with its fair share of challenges—and sleep is one of the biggest. Whether it’s nausea in the first trimester, back pain in the second, or the constant urge to pee in the third, restful sleep can feel out of reach.

The good news: there are natural, safe ways to improve your sleep during pregnancy without turning to medication. At Pokonut, we believe that small changes in your habits, environment, and routine can make a big difference.

Here’s how to sleep better during pregnancy—naturally and effectively.

Why Sleep Gets Harder During Pregnancy

Each trimester brings different hurdles when it comes to sleep:

• First trimester: Rising progesterone can make you feel sleepy all day but restless at night. Nausea and mood changes don’t help either.

• Second trimester: Sleep often improves, but you may begin to experience leg cramps, heartburn, or strange dreams.

• Third trimester: Your bump is larger, your baby moves more, and finding a comfortable position becomes tricky. Frequent bathroom trips and anxiety about labor may also disturb your sleep.

Natural Ways to Sleep Better

Let’s break it down into practical, non-invasive solutions you can try right away.

1. Adjust Your Sleeping Position

Sleeping on your left side is best during pregnancy. It improves blood flow to your baby and kidneys and helps reduce swelling.

Avoid lying flat on your back, especially after the second trimester. It can reduce circulation and cause backaches or shortness of breath.

Try this: Use a pregnancy pillow or roll up a towel and place it between your knees for extra hip and back support.

2. Create a Bedtime Routine

Your body responds to consistency. A calm, predictable routine before bed tells your brain it’s time to wind down.

What helps:

• Dim the lights 30 minutes before sleep

• Take a warm shower or bath

• Listen to soft music or calming sounds

• Avoid screens (phone, laptop, TV)

Even 15–20 minutes of quiet prep time can improve your sleep quality.

3. Watch What You Eat (and When)

Heartburn and indigestion are common in pregnancy—especially at night.

Tips:

• Avoid spicy, acidic, or fried foods before bed

• Eat smaller meals more frequently during the day

• Finish your last meal at least 2 hours before lying down

Keep a few bland snacks near your bed if you wake up hungry—like plain crackers or dry fruits.

4. Stay Active—But Not Too Late

Gentle movement during the day helps reduce stress and tires your body in a healthy way.

Safe options:

• Prenatal yoga

• Walking

• Light stretching

Avoid exercising too close to bedtime, as it may make it harder to fall asleep.

5. Use Natural Supportive Products

Pregnancy-safe Ayurvedic care can help soothe your body and improve sleep comfort.

Our Stretch Mark Cream not only supports your skin as it stretches—it also contains calming herbs like manjistha and coconut oil that help reduce itchiness, one of the hidden causes of nighttime restlessness.

Apply it after a warm shower or before bed to relax your skin and body.

6. Manage Anxiety and Restlessness

Pregnancy can be emotionally overwhelming. Racing thoughts at bedtime are common, especially in the third trimester.

What helps:

• Journaling before bed

• Gentle breathing exercises

• Talking to a friend or your partner about your thoughts

• Guided meditations designed for pregnancy (many are free online)

7. Reduce Bathroom Breaks at Night

Frequent urination is normal—but you can limit disruptions by:

• Drinking more fluids earlier in the day

• Reducing liquid intake 1–2 hours before bedtime

• Fully emptying your bladder before lying down
  
  

Quick Comparison Table: Sleep Disruptors & Natural Fixes

Sleep Is Self-Care—And You Deserve It

You’re growing a human. Of course your body’s working overtime. Sleep is one of the best gifts you can give yourself during this phase—and it doesn’t have to be perfect, just better.

Build a simple night routine, use gentle support like Stretch Mark Cream, and listen to your body when it needs rest. You’re not being lazy—you’re preparing for the most important role of your life.

FAQs

Is it safe to use herbal or Ayurvedic products to help sleep during pregnancy?
Yes, as long as they’re pregnancy-safe and made with clean, gentle ingredients. Our Stretch Mark Cream is designed for this phase—safe, calming, and free from harsh chemicals.

When should I be concerned about sleep problems?
If you’re experiencing insomnia every night, severe leg cramps, or signs of sleep apnea (like loud snoring or waking up gasping), talk to your doctor.

Can naps help if I’m not sleeping well at night?
Yes, short daytime naps (20–30 minutes) can help recharge you without messing up your nighttime sleep.

Is it okay to sleep on my back during early pregnancy?
In the first trimester, yes. But from the second trimester onward, try sleeping on your left side for better circulation.