How to Sleep Better During Pregnancy
Tips from Julie Keys Bump, Birth & Baby Classes
Sleep during pregnancy can feel like a distant dream, especially when you’re tossing and turning with sore hips, night cramps, or a baby doing somersaults at 2 a.m. But don’t worry—you’re not alone, and there are ways to make bedtime more bearable and even enjoyable.
Here are some of my favourite tried-and-tested sleep tips, shared by real mums in my weekly antenatal classes in Lanarkshire and backed by simple science (and a touch of comfort magic!).
1. Add Extra Padding Under Your Hips 💤
Sore hips in pregnancy are no joke—especially as your body produces relaxin, a hormone that softens joints and ligaments. If you're waking up with hip pain, try this simple trick:
👉 Fold a spare duvet in half, length ways and tuck it under your fitted sheet, right where your hips and shoulders rest.
The extra cushioning takes the pressure off your joints and provides gentle support all night long. Think of it as creating a mini memory foam mattress without the cost!
🛏️ Sleep on Your Left (But Don’t Panic if You Wake Up on Your Back)
Sleeping on your left-hand side is often recommended during pregnancy, especially in the third trimester. From the early stages it can help baby into the best position for birth with gravity helping your baby to get there.
It helps improve blood flow to your baby and can reduce pressure on your liver and other organs. But don’t worry if you wake up and find yourself on your back, or your right hand side—it’s completely normal to shift positions during sleep. Just gently roll back onto your side and get comfy again. A pillow between your knees and one behind your back can help keep you in position through the night.
🍌 2. Eat a Banana Before Bed (Seriously!)
Bananas are packed with potassium and magnesium, two nutrients that help prevent leg cramps—those dreaded charley horses that strike at 3 a.m.
They also provide a slow-release source of energy to help regulate blood sugar, which is especially useful if you’re waking up hungry during the night.
Pair your bedtime banana with a glass of water and…
💆♀️ 3. A Quick Leg Massage
Just five minutes of gentle massage to your calves and feet before bed can reduce the chance of night cramps and even help you drift off faster. No need for a fancy moisturiser just whatever you have in the house and pop it in your fridge for extra relief!
Ask your partner to help if they’re around—or use a bit of lavender or magnesium oil for an extra-relaxing effect.
Top tip: Massage upwards towards the heart to help improve circulation. As a pregnancy massage therapist your pressure should not be too firm on the legs during pregnancy but even a light massage can make a huge difference to the legs and feet of a pregnant person
🛁 4. Take a Warm Bath with Magnesium Salts
A soak in a warm bath with magnesium-rich Epsom salts (available in most supermarkets or pharmacies) can work wonders.
Magnesium helps relax muscles, ease tension, and even supports deeper sleep.
✨ Add a few drops of lavender essential oil for a calming scent, turn the lights low, and give yourself permission to completely unwind.
✨ If you’re past your due date, you might enjoy the “Sex Bomb” bath bomb from Lush—it contains Clary Sage, a natural essential oil often used after 37 weeks to support relaxation and prepare for labour.
📵 5. Move Your Phone Away from Your Bedside
We’ve all done it… a quick check of the time turns into a 20-minute Amazon spree at midnight.
Not only can this hurt your bank balance, but the blue light from your phone also triggers your brain to stay awake. It messes with your melatonin (your natural sleep hormone), making it harder to fall back asleep.
Try putting your phone across the room—or better yet, leave it out of the bedroom entirely. Use a gentle alarm clock instead.
🧘♀️ 6. Gentle Evening Movement
Sometimes a bit of movement before bed helps more than you’d think. So many of my clients sleep their best sleep of the week after my weekly antenatal classes Try:
Pregnancy yoga or stretching
Walking for 10–15 minutes after dinner
Deep belly breathing or a guided meditation, which I provide in my weekly pregnancy classes
This tells your nervous system that it’s safe to rest. Your body—and your baby—will thank you.
🌙 Remember: Sleep Might Look Different Right Now
It’s completely normal to wake up more often when you’re pregnant. Your body is working hard growing a whole new human. Don’t worry if you’re not getting 8 hours straight. Rest when you can, nap if needed, and be gentle with yourself.
Want more practical pregnancy tips like these? Come join one of my antenatal classes in Airdrie or Hamilton, Lanarkshire and connect with other mums who totally get it. 💛
Julie Keys – Bump, Birth & Baby Classes
Supporting you every step of the way.
www.juliekeysbumpbirthandbaby.com