Even if you're a great sleeper, it's normal to toss and turn during pregnancy. Sometimes you just can't get comfortable, especially in your first and third trimesters. If you've already read up on the pregnancy sleep basics but need more help, here are a few more suggestions for getting the sleep you crave.


For back and belly support

Using pillows for support can mean the difference between a sleepless night and peaceful slumber. 

Is It Safe During Pregnancy?


Tucking a pillow between your bent knees supports your lower back and may make the recommended side-sleeping position more comfortable. A pillow tucked behind your back can also help you maintain a side-lying position while you sleep.

You can experiment with regular pillows or check out pillows made specifically for use during pregnancy, sold online and in maternity stores. You'll find body-length pillows, C-shaped and U-shaped pillows, and wedges that support your belly when you lie on your side or to prop yourself up to a semi-recline.

For heartburn

If you suffer from heartburn, experiment with an extra pillow to raise your head while sleeping. Some moms-to-be find relief after raising the head of the bed – by sliding pillows under the head of the mattress, for example.

For hip relief

An egg-crate foam mattress pad placed on top of your mattress can also help you sleep more comfortably if your hips hurt when you lie on your side.

Food and drink

What you eat – and when you eat it – can affect the quality of your sleep.

Warm milk


Warning: Don't go all the way and take tryptophan supplements – they're not safe during pregnancy.

Protein-packed snacks
If bad dreams, headaches, or full-body sweats disturb your sleep, you could be suffering from low blood sugar. Try a high-protein snack before bed to keep your blood sugar up during the night. Good protein choices include an egg, peanut butter, or a slice of turkey.





Ideally you'll be able to avoid all medications (including herbal remedies) during pregnancy. Most drugs haven't been tested on pregnant women, and it can be hard to know what effect they'll have on your baby. 

If you have a severe sleep problem or disorder, though, your doctor or midwife may recommend a prescription or over-the-counter drug to use during your second or third trimester. It's important never to take any medication during pregnancy without first consulting your healthcare provider.

Over-the-counter remedies

Other possible side effects include impaired alertness and dizziness, so don't drive or operate machinery after taking either of these medications. And again, check with your healthcare provider before taking any medication while you're pregnant.

Prescription medicine