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Written by

Gina Conley, MS

How to Sleep During Pregnancy: 3 Things That Finally Worked

  • Pregnancy

Table of Contents

Struggling to figure out how to sleep during pregnancy? In this post, I’m excited to share my personal experience and the practical tips that helped me finally get a comfortable night’s rest during pregnancy—especially in the third trimester! I’ll walk you through how the Mom Cozy Pregnancy Pillow and Cooling Blanket became my go-to sleep aids, along with other handy tips for better sleep.

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Finding the Perfect Pregnancy Pillow Setup

One of the biggest game-changers for my sleep during pregnancy was discovering the Momcozy pregnancy pillow. This uniquely designed, square-shaped pillow comes with a movable part, which lets you adjust it for maximum comfort:

  • Customized Head and Leg Support: You can position the pillow so that your head rests on one side while your legs extend on the other. There’s no “right” way to set it up—it’s all about what feels best for you.

  • Versatile Positioning Options:

    • Use the U-shaped part at the top to cradle your head.

    • Tuck a supportive piece between your legs to keep your knees and ankles aligned, which is especially beneficial if you experience hip pain.

I found that by experimenting with different placements—like switching the pillow’s orientation when changing sides—I could easily maintain comfort throughout the night. Not only did the pillow support my body, but it also provided something to hold onto, which helped me relax even more.

Maneuvering with Larger Pillows

Switching sides can be a bit trickier with a larger pregnancy pillow, but a little maneuvering goes a long way. I discovered that simply shifting my leg underneath the pillow and turning my body allowed me to adjust comfortably without too much effort. This flexibility helped me prevent stiffness and maintained proper alignment while I slept.

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Staying Cool with a Cooling Blanket

The Momcozy Cooling Blanket

Another essential piece of my sleep toolkit was the Momcozy cooling blanket. Pregnancy can often bring along unwanted heat, and staying cool is critical for a restful sleep:

  • Cool-to-Touch Comfort: The cooling blanket is designed to feel refreshingly cool, which was a lifesaver during those hot nights.

  • Versatile Use: Not only did I use it on my own, but my husband also found it useful—so much so that we even sent one to a family member during deployment!

Draping the cooling blanket over me helped regulate my body temperature and kept me comfortable all night long. This simple addition made a noticeable difference in reducing nighttime discomfort, ensuring I wasn’t tossing and turning due to overheating.

Programs that can help
App program · 40 weeksPrenatal Strength TrainingA gym-based program that syncs to your current week of pregnancy — four strength sessions plus one pelvic stability workout a week, with demo videos for every exercise.Learn moreOn-demand video · 128 workoutsPrenatal Workout On-DemandFollow-along workouts from week 5 to week 41, four or five a week with guided warm-ups and cool-downs — over 128 sessions coached in real time alongside the video.Learn moreOn-demand video · 30 workoutsCore, Pelvic Floor & Pelvic StabilityThirty follow-along workouts across beginner, novice, and advanced levels, ten per level — core and pelvic floor strength for pain relief in pregnancy or postpartum.Learn more

More Tips for Better Sleep During Pregnancy

Comfortable Sleepwear

What you wear to bed can influence your sleep quality. I found that wearing light, breathable clothes helped regulate my body temperature:

  • Opt for Lightweight Fabrics: A simple bralette and a pair of shorts worked wonders for me, especially if you’re prone to sweating.

  • Adjust for Temperature: If you’re feeling chilly even with the cooling blanket, consider layering up slightly. It’s all about finding that perfect balance for your comfort.

Third Trimester Programs

Enhancing Your Mattress Setup

Sometimes the mattress itself might be part of the discomfort. If your current mattress feels too soft or too firm:

  • Consider a Mattress Topper: This cost-effective solution can transform your sleeping surface, providing just the right amount of cushioning or support tailored to your pregnancy needs.

Addressing Specific Pregnancy Discomforts

Pregnancy often brings along challenges like pelvic, tailbone, or rib pain, which can make sleep difficult:

  • Explore Targeted Remedies: Check out our YouTube playlist with specific videos and resources on alleviating common pregnancy pains. My book, Training for Two, even includes a whole chapter dedicated to overcoming these issues.

Final Thoughts

Achieving a good night’s sleep during pregnancy may require some creative problem-solving and a willingness to experiment with different products and positions. By incorporating the Momcozy pregnancy pillow and cooling blanket into my nightly routine, and by being mindful of my sleepwear and mattress comfort, I finally managed to get the quality rest I needed. Remember, every pregnancy is unique—what works for one person might not work for another, so take these tips as a starting point and tailor them to your individual needs.

For more insights on managing discomfort during pregnancy and other helpful tips, be sure to check out the additional resources on the MamasteFit YouTube channel and our blog. Sleep well, and here’s to a comfortable, restful pregnancy journey!

Programs that can help
Bundle · lifetime accessMamasteFit BundlesCombine courses and programs for lifetime access and save up to 15% — grouped for birth preparation, the third trimester, or the whole pre and postnatal journey.Learn moreVideo course · 9+ hoursChildbirth EducationOver nine hours of video on contractions, comfort measures, pushing, and recovery — so you walk into labor knowing what's happening and what your options are at each stage.Learn moreVideo course · 7 modulesPrepare Your Pelvic Floor For BirthSeven modules on releasing the pelvic floor rather than only strengthening it — breathing drills, thoracic and pelvic mobility, and how to relax it during labor.Learn more

Frequently Asked Questions

How can I sleep at night while pregnant?
A supportive setup makes the biggest difference! A pregnancy pillow can cradle your head and support your legs—tucking a piece between your knees and ankles helps keep your hips aligned, which may ease hip pain. A cooling blanket and light, breathable sleepwear can help regulate your body temperature, and a mattress topper can fix a sleeping surface that feels too soft or too firm. It may take some experimenting to find what works best for you—every pregnancy is unique!
What are the causes of insomnia during early pregnancy?
Pregnancy insomnia is common—up to 78% of us will have trouble sleeping during pregnancy—and it can start earlier than you might expect. Common culprits include prenatal anxiety that tends to ramp up at night, waking to pee more often as your fluid volume increases, and trouble finding a comfortable position. We share our favorite prenatal anxiety and insomnia relief tips, including breathing exercises and daytime habits that may help you fall back asleep.