Can’t Sleep During Pregnancy? 7 Mini Bedtime Routines to Help You Rest

It’s 3:27 AM. You’re tossing, turning, your bump feels heavy, your back aches, and the baby won’t stop doing somersaults. All you want is just a few solid hours of sleep — sound familiar?

If falling (or staying) asleep during pregnancy feels impossible, you're not alone. Especially in the second and third trimesters, sleep disturbances are very common. But the good news? With a few gentle bedtime habits, you can make drifting off much easier.

Here are 7 simple routines to help calm your mind and body at night:

1. Stick to a Consistent Sleep Schedule

Your body loves rhythm. Going to bed and waking up around the same time every day can improve sleep quality over time.

Create a gentle “wind-down hour” before bed with dim lighting, quiet, and no screens — your brain will start to recognize it as sleep time.

2. Take a Warm Shower Before Bed

A warm (not hot) shower can relax tense muscles and lower your core temperature afterward — both signals that tell your body it’s time to sleep.

Bonus: warm feet = better sleep. Try cozy socks too.

3. Practice 5-Minute Breathing

Deep breathing slows the heart rate and calms a busy mind.

Try this: inhale through your nose for 4 counts, exhale through your mouth for 6 counts. Place a hand on your belly and feel yourself soften. Let this become your bedtime ritual.

4. Read Something Light

Instead of scrolling through your phone, pick up a short, gentle book.

Reading a few pages of something comforting can quiet racing thoughts and ease your transition to rest — especially if you struggle to “switch off.” Don’t get out of bed to turn off the lights — grab a small, handy reading light instead! 👉 Check on Amazon

5. Sip a Soothing Drink

A small cup of warm milk or caffeine-free herbal tea (like chamomile or rooibos, if approved by your doctor) can be grounding and calming.

Avoid sugary drinks or anything too heavy right before bed.

6. Support Your Body with Pillows

Sleep position matters. Try lying on your left side, which improves circulation for both you and baby.

Use pillows between your knees, behind your back, and under your belly for support. A full pregnancy pillow can also make a big difference. 👉 Check on Amazon Check out the blog for the best sleep positions and pregnancy pillows

7. Park Your Thoughts on Paper

Can’t stop overthinking? Do a “brain dump.”

Keep a small notebook next to your bed and write down tomorrow’s to-dos, worries, or anything swirling in your head. It helps your mind let go and rest easier.

Final Thoughts: Rest is Not a Luxury — It’s a Need

Sleep in pregnancy isn’t always perfect. But with a little routine, a lot of patience, and some self-kindness, you can create a nighttime space that supports your changing body and calming mind.

Even on nights when sleep feels far away, remember: just lying down and resting is healing, too. You’re doing more than enough.

Would you like this turned into a printable or Instagram-ready bedtime checklist? I’d be happy to create it for you!