Steps
While You're Pregnant
1) Keep a consistent schedule.
- Go to bed and wake up at the same time every day, even on weekends.
2) Optimize your sleep position.
- Sleep on your left side, especially as your pregnancy progresses. This can improve blood flow to your baby and reduce pressure on your organs.
- Use a pregnancy pillow to support your stomach, hips, and legs.
3) Unplug and relax before bed.
- Turn off screens at least an hour before bedtime.
- Wind down with a relaxation activity, like prenatal yoga, gentle stretching, or deep breathing exercises.
4) Get into good habits to support your sleep.
- Read more about sleep hygiene techniques.
After Your Baby Arrives
It's normal to feel tired, especially since a newborn's sleep schedule can be unpredictable. Remember, this phase is temporary, so be kind to yourself as you adjust to the changes.
Do your best to get the rest you need. These tips can help:
- Sleep when your baby sleeps.
- Keep your bedroom cool, dark, and quiet.
- Share night duties with your partner or family member whenever possible.
- Ask for help when you need it.
General Sleep Hygiene
Pregnant or not, it's helpful to prepare your body for sleep in the 1 to 2 hours before bed:
- After dinner, dim the lights and use warm mode or blue-light blockers on your devices.
- Stop using all electronics (phone, tablet, computer, etc.) within 1 hour before bed.
- Do not drink alcohol 1 to 2 hours before bed.
- Avoid smoking or vaping before bed.
- Do not read; watch TV; or use your phone, tablet, or computer in bed for more than 10 to 15 minutes. If you want to do these things, get out of bed.
- Find a routine that helps you relax (taking a hot bath or shower, diffusing lavender oil, drinking a calming tea, etc.) and do it 30 to 60 minutes before bed.
Find more tips for sleep here.
These strategies can help you sleep better during pregnancy and after your baby arrives.
