Let’s be honest: growing a human is exhausting work, but sleeping while doing it can feel impossible. Our team of moms has been there, tossing and turning, trying to find that sweet spot between a kicking baby, heartburn, and aching hips.
While the market is flooded with gadgets promising a full eight hours, we can attest that only a few truly deliver. We spent hours researching and sleep-testing the latest gear to separate the gimmicks from the game-changers.
From supportive nests to cooling tech, we curated this list of the 11 best pregnancy sleeping aids to help you finally catch some Zs.
Key Takeaways
- Support is key: Maternity pillows, including U-shaped, C-shaped, and wedge varieties, help align your spine and hips to reduce pain.
- Temperature control: Hormone-induced hot flashes are real; combat them with bamboo sheets, breathable pajamas, and cooling gel pillows.
- Block the noise: White noise machines can mask household sounds and soothe anxiety, creating a consistent sleep environment.
- Natural relief: Doctor-approved herbal teas, magnesium lotions, and tummy drops can help tackle insomnia and nausea without heavy medication.
Get Comfy With Maternity Pillows
Maternity pillows are often the first purchase for a mama-to-be facing troublesome sleep. They aren’t just oversized cushions; they act as a support system for your belly, back, and knees. Whether you are a back sleeper trying to adjust to side sleeping or just can’t get comfortable, there is a shape for you.
Full body pillows specifically target hip alignment and spinal relief. Here is how the different shapes stack up.
1. The U-Shaped Body Pillow
The “pregnancy glow” fades quickly when you are staring at the ceiling at 3 a.m. A U-shaped pillow is essentially a nest you sleep inside. It provides simultaneous support for your back and your belly, preventing you from rolling onto your back during the night.
Because it supports both sides, you don’t need to drag the pillow with you when you switch sleeping sides. It is ideal for anyone with plenty of bed space who wants total body alignment.
2. The C-Shaped Body Pillow
If you share a smaller bed with a partner, the C-shaped pillow is a smart compromise. It offers excellent support for your head, neck, back, and hips, but takes up slightly less real estate than the U-shape.
You can tuck the bottom hook between your knees to align your hips, while the top curve supports your head. It is versatile, too; many moms use it for nursing support after the baby arrives.
3. The Inflatable Pregnancy Pillow
If you are a die-hard stomach sleeper, pregnancy usually forces you to change your ways. However, inflatable pregnancy pillows offer a loophole. These specialized cushions feature a designated hollow space for your bump.
They sit on top of your mattress or can be used on their own. While not for everyone, they can be a lifesaver for moms who simply cannot fall asleep on their sides.
4. The Wedge
You don’t always need a massive pillow fort to get comfortable. A pregnancy wedge is a small, triangular cushion that slides under your belly or back for targeted support.
It is budget-friendly and travel-ready. If you are struggling with a heavy belly pulling on your ligaments, sliding this wedge underneath provides instant lift and relief without taking over the bed.
Beat the Hormonal Heat
Hormones can turn your internal thermostat way up, making night sweats a common pregnancy symptom. When you are overheating, deep sleep becomes nearly impossible.
Swapping out your bedding for specialized fabrics can help regulate your body temperature and keep you dry.
1. Bamboo Sheets
Bamboo sheets are a game-changer for hot sleepers. The natural fibers are incredibly breathable and possess moisture-wicking properties that cotton simply can’t match.
They feel silky against sensitive skin and help pull heat away from your body. You might still wake up for bathroom breaks, but at least you won’t wake up in a pool of sweat.
2. Breathable Pajamas
Much like sheets, your choice of sleepwear matters. Bamboo or modal maternity pajamas regulate temperature better than synthetic fleece or heavy flannel.
Look for loose fits that accommodate a growing bump. Many sets double as nursing pajamas, offering easy breastfeeding access so you can get use out of them long after the third trimester.
3. Cooling Pillow
If flipping your pillow to the “cool side” is your main nightly activity, consider a gel-infused cooling pillow. These usually combine supportive memory foam with a cooling gel layer or breathable honeycomb design to improve airflow.
Keeping your head cool triggers your body’s sleep mechanisms, helping you drift off faster despite the hormonal heat waves.
Block Out the World
Pregnancy insomnia makes you hyper-aware of every creak in the house. A snoring partner, a barking dog, or traffic outside can ruin your chance at rest.
Creating a consistent sound environment helps your brain switch off. This is where reducing anxiety and sensory input becomes crucial.
Use a Sound Machine
A quality sound machine drowns out inconsistent noises that trigger wakefulness. You can choose between deep white noise, fan sounds, or nature tracks.
One tip from experience: be careful with water sounds. While “running brook” sounds relaxing, your bladder is already under pressure, and you don’t need the subconscious reminder to run to the bathroom!
Budgeting Tip
Other Pregnancy Sleep Aids
Sometimes the basics aren’t enough. If you have the pillow and the sheets but still stare at the clock, consider these additional remedies.
1. Melatonin Moisturizers
Lotions infused with melatonin and magnesium can act as a two-in-one remedy. They hydrate stretching skin to prevent itching while helping your body relax.
Many moms swear by the ritual of applying a calming scent like lavender before bed. It signals to your brain that it is time to wind down, helping you sleep more peacefully.
Take Note
2. Prenatal Teas
While you are limiting caffeine, you don’t have to give up your warm mug routine. Herbal teas designed for pregnancy often use safe ingredients like lemon balm, chamomile, or oat straw to induce relaxation.
Sipping a warm, caffeine-free beverage 30 minutes before bed can become a comforting sleep cue. Just be sure to verify the ingredients are pregnancy-safe, as some herbs should be avoided.
3. Tummy Drops
Nausea doesn’t adhere to a 9-to-5 schedule. Nighttime heartburn and “morning” sickness can easily jolt you awake. Keeping natural ginger or vitamin B6 drops on your nightstand offers quick relief.
Addressing the digestive discomfort immediately can help you get back to sleep before your mind starts racing.
Pillow Power
FAQs
Why Can’t I Sleep At Night During Pregnancy?
Insomnia is common due to hormonal surges, physical discomfort, frequent urination, heartburn, and leg cramps. Anxiety about labor and parenthood can also keep your mind active at night.
Can I Take a Sleep Aid Every Night While Pregnant?
You should generally avoid taking sleep aids every night unless prescribed by your provider. Doctors typically recommend trying lifestyle changes and natural sleep hygiene adjustments first.
Can I Take Ambien While Pregnant?
Ambien is a prescription medication and should only be used if your doctor determines the benefits outweigh the potential risks to the baby. It is rarely the first line of defense.
Is Unisom or Benadryl Better During Pregnancy?
Both Unisom (doxylamine) and Benadryl (diphenhydramine) are antihistamines often used for sleep, but Unisom is more commonly recommended specifically for pregnancy nausea and insomnia. Always ask your doctor for dosage instructions.
What Is the Best Over-the-counter Sleep Aid While Pregnant?
Unisom (doxylamine succinate) is widely considered the gold standard for OTC relief during pregnancy, often doubling as a treatment for morning sickness. However, individual medical history varies, so consultation is required.
What Natural Remedies Help With Pregnancy Sleep?
Magnesium supplements (oral or topical) are popular for reducing leg cramps and promoting relaxation. Warm baths, prenatal yoga, and maintaining a cool, dark room also naturally support better sleep cycles.
