8 Natural Sleep Aids for Pregnancy

5 Min Read | By Sophia Rimmer

Last Modified 16 June 2023   First Added 13 June 2023

This article was written and reviewed in line with our editorial policy.

As you prepare to welcome your bundle of joy into the world, it’s essential to prioritise your well-being, which includes getting high quality and restful sleep. But we all know that catching those Zzzs can be challenging. So, let’s explore natural sleep aids and help you find the restful slumber you deserve during this precious time.

1. Unwind with mind-body relaxation techniques

Relaxation techniques are powerful tools for promoting restful sleep. Deep breathing exercises can help slow your heart rate and quiet your mind.

Meditation, mindfulness, and being present in the moment can help release stress and tension. Take a few moments each night to engage in these practices, allowing yourself to let go of the day’s worries and embrace tranquillity.

2. Elevate your senses with herbal remedies and aromatherapy

Gentle herbal remedies like chamomile and lavender can be used as essential oils to create a sleep-inducing ambience in your bedroom. A scientific study proved that inhalation aromatherapy with lavender and chamomile essential oils helped decrease depression, anxiety, and stress levels in older adults. These are all blockers to good sleep so, naturally, limiting these will help your ability to nod off.

Despite nature providing an array of herbs and scents that promote sleep, please note the purity and quality of essential oils lack regulation or monitoring by the FDA. Therefore, it is crucial to consult a healthcare professional before using essential oils, especially if you’re pregnant.

Read more: Natural sleep aids

3. Charge your nutrition for better sleep

What you eat can have a significant impact on your sleep quality. Try to incorporate sleep-enhancing nutrients into your diet – they can work wonders.

Foods rich in magnesium, such as leafy greens and nuts, can promote muscle relaxation and ease anxiety. Plus, tryptophan-rich foods like turkey and bananas can help produce sleep-inducing serotonin. They may not be in your top 10 pregnancy cravings, but nourishing your body with these snooze-friendly foods gives you the best chance for restorative rest.

4. Get moving with exercise and prenatal yoga

Regular exercise during pregnancy not only contributes to overall health but also helps your quality of sleep. Next time you have a free afternoon, engage in gentle activities such as walking – perhaps you could visit your local park? Or try swimming. They both can help you alleviate restlessness and promote physical relaxation.

You can also try prenatal yoga. With a focus on light stretching and deep breathing, studies show it to be especially beneficial for reducing anxiety and calming your body and mind before bedtime. By embracing the beautiful connection between movement and sleep, hopefully you’ll get that much-needed shut-eye.

5. Discover the wonders of acupuncture

Research shows that acupuncture, an ancient healing practice, offers a gentle and holistic approach to improving sleep quality during pregnancy. The art of acupuncture involves the insertion of tiny, sterile needles into specific points on the body – don’t worry, it’s generally safe during pregnancy.

Just make sure you tell the practitioner that you’re expecting. Many pregnant women have found relief from sleep troubles through acupuncture sessions as it stimulates the flow of energy, known as Qi, and promotes balance within the body.

6. Experience bedtime bliss with massages

Ah, the soothing touch of a gentle massage – what could be more relaxing? Bedtime massages offer a multitude of benefits for expectant mothers. Not only do they provide a sense of physical relaxation, but they also promote emotional well-being, help alleviate discomforts associated with pregnancy and stimulate the release of endorphins – your body’s natural feel-good hormones. As warm hands glide over your skin, tension and stress will begin to melt away, leaving you in a state of utter tranquillity.

Remember, safety is paramount during pregnancy. Avoid deep tissue massage or pressure on certain acupressure points that may stimulate contractions. If you have any concerns, always consult your healthcare provider.

Woman holding pregnant belly

7. Manage unwelcome discomfort and sleep challenges

Pregnancy often brings its fair share of discomforts! From pesky back pain to frequent (and tiresome) bathroom trips, finding comfort can be extremely difficult. However, there are strategies to alleviate these aches and pains, such as using pillows or trying a pregnancy-specific support belt. You just need to try a few different methods and find one that works best.

8. Create a soothing sleep environment

We’ve said it before, and we’ll say it again… your sleep environment plays a crucial role in promoting peaceful nights. Designing a cosy space can make a world of difference. Alongside comfortable pillows and tranquil lighting, invest in a supportive mattress that cradles your body. It’s also wise to choose soft, breathable bedding. If you’re feeling up to it, you can even do a bedroom makeover and paint your walls in calming colours, helping you unwind as you settle in for the night.

Learn more: Colour psychology

Consulting with your healthcare provider

As with any aspect of pregnancy, it’s important to talk to your healthcare provider before trying new sleep aids. They can offer personalised guidance based on your specific needs and medical history.

Remember, the journey to motherhood is extraordinary, and taking care of yourself is the most beautiful gift you can give to both you and your baby. So, relax, unwind, and let the gentle embrace of natural sleep aids guide you to a restful and rejuvenating slumber.

Pregnant women on beach

Nestle your little one in the bed of their dreams

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