How to sleep better when pregnant – 5 natural remedies
If you’re struggling with pregnancy insomnia, small changes can significantly improve sleep quality. Here are five easy go-tos to put into practice, from this evening.
- Magnesium glycinate before bed
- Tart cherry sleep mocktail
- Inositol in water
- Pregnancy pillow support
- Acceptance and Commitment Therapy (ACT) (not as scary as it sounds!)
Oh, and the OG – a screen-free wind-down routine.
Keep reading for the deep dive.
1. Use a pregnancy pillow early on
A supportive pregnancy pillow can reduce strain on the hips, back and bump, especially when side sleeping becomes necessary. Even if your bump isn’t in evidence yet, trust me, a pregnancy pillow helps you get comfy.
My go-to, ride-or-die was the bbhugme pregnancy pillow, designed to support alignment throughout the night. But read our round-up of all things pregnancy pillow (including when to put your order in) for the full spectrum of support.
2. Try tart cherry with magnesium
Infamous as the sleepy girl mocktail, this is still my bedtime drink of choice as a mom of two. A calming evening drink can help signal bedtime to your body – I make up mine an hour before heading to bed.
Have a go with our team fave recipe, and my add-ins/non-negotiables:
- Tart cherry juice (pure, no additives)
- Magnesium glycinate for best absorption (I’m using Best Naturals, currently)
- Sparkling water, plus a dash of vanilla extract for added mellow
Magnesium is safe to use during pregnancy in most cases – in fact, research suggests it can be beneficial.
3. Go for inositol
This gentle compound is often used in nighttime routines to support relaxation. I go for a blend with glycine in water at bedtime, if I hit a rough patch with sleep.
Inositol is widely confirmed as safe to use during pregnancy, but the jury’s still out on glycine in supplemental form – always check supplements with your midwife or healthcare provider during pregnancy.
4. Reduce screen exposure
One of the most effective changes is also the simplest:
- No phone 30-60 minutes before bed
- Dim lighting in the evening
- Calm, low-stimulation activities
Even now as a busy mom, I find that from an hour before heading to bed, a regular, comforting routine of phone to sleep mode, pottering in the kitchen, skincare and a sleepscape or calming playlist really does the trick.
It’s the consistent set of signals my night owl brain recognizes as the (gentle) go to bed command.
5. Work with your mind, not against it
Sounds vague? Seriously, this last one works.
TRB founder Eloise swears by the techniques taught by globally renowned sleep specialist Dr Guy Meadows, crediting these as the magic bullet that kicked her insomnia pre-motherhood (and supported any relapses in and after pregnancy).
Guy encourages an acceptance-based approach to insomnia, which focuses on reducing pressure around sleep rather than forcing it.
His approach, based on Acceptance and Commitment Therapy (ACT), can help reduce sleep anxiety and improve natural sleep return over time.
Read his book, watch any number of tips videos and run through his principles for better sleep foundations, tonight.
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