How to Sleep Better When You’re Pregnant - Top 3 Tips
There’s a point in pregnancy where sleep becomes… complicated.
You’re tired all day—until it’s actually time to rest.
Your body is sore, your thoughts are swirling, and no position seems to work for more than 10 minutes.
Sound familiar? You’re not alone. And more importantly—you’re not doing anything wrong.
Let’s talk about how to get better rest when you're pregnant, using practical tools and quiet faith to support both your body and your spirit.
First: Let’s Talk About the “Nighttime Scaries”
A lot of moms deal with sleep anxiety—the stress of wondering if they’ll sleep, which ironically makes it harder to sleep.
If you find yourself watching the clock, overthinking tomorrow, or Googling “how to fall asleep while pregnant” at 3 a.m.—you’re in good company.
Sleep is not just a physical act—it’s a nervous system experience.
The more your body feels safe, the easier rest becomes.
The goal isn’t perfect sleep. The goal is to create pockets of restoration, even when full rest feels elusive.
1. Rebuild Your Relationship with Sleep
Many moms feel stuck in a loop of trying to force sleep. But forcing rest only activates stress.
Try this reframe:
“I don’t have to sleep to get rest. My body is being restored, even if my brain is awake.”
It sounds simple, but this mindset can reduce pressure and calm your nervous system. Sleep is more likely to follow.
Benefits:
Reduces stress around sleep
Helps your body shift into parasympathetic “rest & digest” mode
Reminds you that stillness is restorative, even without deep sleep
2. Create a Faith-Filled Wind-Down Routine
Rest starts long before your head hits the pillow.
Try creating a wind-down ritual that blends both body and spirit.
Try combining some of these to support your nervous system before bed:
A warm bath with epsom salt
Low lights with no scrolling
Breathwork (like in my FREE Pregnancy Devotional)
Gratitude journaling
Prayer
Reading
Benefits:
Clears mental clutter and overstimulation
Anchors your thoughts in gratitude and truth
Helps your body recognize a consistent rhythm for rest
3. Move Your Body During the Day (Gently)
When you move during the day, your body sleeps more easily at night. No time/energy for a full workout. Light movement counts—and it adds up.
Try:
A 20-minute walk outdoors
Prenatal yoga to stretch and breathe
Hip circles or cat/cow before bed to reduce pelvic tension
Benefits:
Supports hormone regulation and reduces nighttime restlessness
Alleviates common aches that disrupt sleep
Helps baby get into a good position for birth (bonus!)
You’re Not Broken. Your Body’s Just Working Hard.
It’s frustrating when sleep doesn’t come easily. You’re not doing anything wrong. You’re growing a whole human. Your body is busy—even when you lie down.
And sometimes, that busyness shows up as tension, racing thoughts, or hard-to-find stillness.
The good news? You don’t have to fix it all. You just need small, supportive rhythms that whisper to your body:
“You’re safe now. You can rest.”
Need help coming up with these rhythms? Schedule a Plan & Prep Call to address emotional overwhelm that’s keeping you up & create a routine that works FOR you!
