How to sleep comfortably during pregnancy

This rule, valid for everyone, applies even more so to pregnant women, whose needs for macro and micronutrients are increased and who must take care of their digestive system, which is often put under considerable strain for 9 months.

Let's take a closer look at the evening meal, which has a significant influence on the quality of sleep for pregnant women. 

Eating early 

It is advisable to have dinner early to avoid going to bed in the middle of digestion.

Choosing ingredients with a low glycaemic index

It is best to opt for a combination of low to medium glycaemic index grains: basmati rice, wholemeal pasta, quinoa, millet… alongside cooked vegetables. This type of carbohydrate-rich meal generates a high concentration of tryptophan, which is converted into serotonin and then melatonin — 2 hormones that contribute to good sleep. It will also help you avoid discomfort from difficult digestion or a rumbling stomach! 

Avoiding meals too high in protein

A meal that is too high in protein (meat, fish, eggs) could disrupt your sleep. This can notably cause an increase in tyrosine, an amino acid used to produce dopamine, the hormone of arousal. Dopamine therefore contributes to increased insomnia. Furthermore, a meal that is too rich in fat and protein prolongs digestion and increases thermogenesis, which prevents sleep. So save your protein intake for lunch or even breakfast — just as our British friends do so well!

Eating plenty of healthy fats 

Don't shy away from healthy fats, such as omega-3s found in rapeseed oil, flaxseeds, chia seeds, and oily fish (mackerel, sardines, herring…).

Our pregnancy supplement Baby Bump is rich in omega-3 DHA. 

Eating foods rich in magnesium

As a snack, think of foods such as nuts and seeds (soaked the night before to make them more digestible), dark chocolate, or banana for their magnesium content, which will be a great help in relaxing and unwinding. You can also take a supplement magnesium pregnancy.

Avoid stimulants!

Finally, it goes without saying that all stimulants such as tea, coffee, fizzy drinks… should be avoided — and these are best avoided during pregnancy in any case. You can drink herbal infusions instead, but do make sure you only choose those that are safe during pregnancy, as certain plants are not recommended.

Sleep in a healthy environment

Your bedroom environment is very important, as is the quality of your bedding. To refresh the air, remember to ventilate your room for at least 5 minutes every morning, rain, snow, or shine!

Finally, remember to turn off the Wi-Fi in the evening before going to bed to avoid electromagnetic pollution, and make yourself put down your mobile phone or tablet when you're in bed. The blue light from screens notably limits the secretion of melatonin, the sleep hormone. To allow the secretion of this hormone — nature's sandman — close your curtains and shutters so you sleep in complete darkness. Thepregnancy acupuncture also benefits the secretion of this hormone.

Relax for a good night's sleep during pregnancy!

Relaxation and comfort are essential. To help with this, you can try meditation, sophrology, or breathing exercises.

The best-known technique for falling asleep is triangular breathing. The breath should come from the belly: the belly expands on the inhale and deflates on the exhale. This is known as abdominal breathing (as opposed to chest breathing). Imagine a triangle with its point facing upwards and trace it with your breathing. Inhale along the first side, exhale along the second, and hold your breath along the base of the triangle. In practice, inhale for 4 counts, exhale slowly over 8 seconds, then hold for 4 seconds with empty lungs. Repeat this pattern for 5 minutes.

Note that, conversely, if you wish to energise yourself, it is advisable to practise chest breathing exercises, visualising a triangle with its point facing downwards (full retention).

A helping hand from plants for a good night's sleep during pregnancy

Nothing beats a good herbal tea to help you sleep… except, you might say, when you're pregnant and your baby is constantly pressing on your bladder! The ideal solution to avoid endless trips to the bathroom is to drink your herbal tea early in the evening rather than just before bed. This will prevent you from getting up in the middle of the night and will give the plants time to work so you fall asleep quickly.

Our pregnancy herbal tea Sweet Mama contains chamomile, which helps you to relax and sleep well during pregnancy. Be cautious with other herbal teas available on the market. They are very rarely suitable for pregnant women and it is best to take no risks. 

Hydrotherapy and aromatherapy for restorative sleep

What better way to unwind and prepare for a good night's sleep than a warm bath? To enhance this relaxing effect even further, after the first 3 months of pregnancy, you can add a few drops of soothing essential oils such as lavender, petitgrain bigarade, or sweet orange. Dilute 5 drops of essential oil in a dispersant (vegetable oil — though be careful not to slip in the bath in that case — soap, neutral bath base…) and pour it all into your bath.

For good blood circulation, finish your bath by running cold water over your feet and legs (and the rest of your body for the braver ones). Move the stream from bottom to top (focusing on the pelvic area). This will have the effect of a genuine "humoral flush", helping fluids to circulate freely and encouraging relaxation. Placing a pillow directly under the mattress will also help to elevate your leg. Blood will circulate more easily and you will feel relieved. Our heavy legs food supplement can also help you during this period. 

If you don't have a bath, try a warm foot soak. It's impossible to fall asleep with cold feet! Soak them for 5 minutes in warm water (38–39°C), then finish with a cold rinse to reactivate blood circulation. Your feet should very quickly warm up and help you sleep well.

Glycine for a good night's sleep during pregnancy

The bone broth contains glycine, an essential amino acid. It supports healthy sleep [23] and helps reduce feelings of fatigue [24]. It's the boost you need to get through the day! It is also a neurotransmitter that helps reduce anxiety and calm cerebral activity. Take our Mama Poule organic broth in the evening before dinner. A sleep companion for pregnant women, it is also beneficial for overall health (digestive, immune, etc.). It also contains collagen, a key ally for skin and hair in particular. 

Our sleep food supplement Mama Dreams also contains glycine and chamomile. The ideal blend, 100% safe for pregnant women. It helps you fall asleep faster, sleep through the night, and wake up without feeling tired.

It is not always easy to find comfortable positions in the third trimester, especially towards the end of pregnancy. While lying on your tummy poses no risk to your baby, this position is not always practical for the mother in the final months. It is better to avoid lying flat face down on the mattress. 

The recommended position for sleeping during pregnancy

The most recommended and comfortable position for pregnant women to sleep is lying on the left side, to support blood circulation (including placental circulation). This position also makes it easier to breathe. To feel more comfortable, you can slide a pillow between your thighs and rest your bump on it. Avoid lying on your back, as this can put pressure on the major blood vessels (the vena cava and the aorta) that run along your spine.

Sleeping on the right side is less recommended. 

To find out more about this topic, read our full article on sleeping position during pregnancy.

Using a nursing pillow to sleep well during pregnancy

For good comfort, think about the nursing pillow or maternity pillow, which can make a real difference. It can be used in various positions. 

Here are its benefits during pregnancy:  

It relieves back pain and supports better blood circulation, especially when lying on the left side. Place it along the body, with one end between the legs and the other under the head. This helps maintain good posture.  

During extended rest, place it under the buttocks to relieve the lower back and reposition the baby higher in the uterus.  

During the day, when sitting, wrap it around you to support your bump. When lying down, place it under your buttocks to release built-up tension.  

To ease neck tension, lie on your back. Position the maternity pillow under the nape of your neck to relax the neck and prevent snoring caused by poor posture.  

It will also be useful after birth, particularly for positioning your baby correctly, especially if you are breastfeeding. 

Tips to relieve pregnancy discomforts

To ease the feeling of heavy legs and water retention, try elevating the foot of your bed! If you suffer from acid reflux, it is the head of your mattress that should be raised. And to combat cramps, as well as favouring a diet rich in magnesium, slip a genuine Marseille soap bar under your sheets. Quirky but surprisingly effective! The explanation is thought to lie in the potassium chloride contained in the soap…

After a light dinner, a herbal tea, a warm bath followed by a cold shower, you are all set to lie down in your cosy bed, in the dark, and begin to relax — breathe deeply and let yourself drift off to sleep!

During the day, do also remember to get a little sunlight and take some physical activity, both of which are beneficial for sleeping well. To find out more, read our article sport and pregnancy. 

Do not hesitate to ask your doctor, midwife or gynaecologist for advice on sleeping well during pregnancy.