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

You’re wide awake at 3:27 AM. Your belly feels heavy, your back is sore, baby is doing flips and all you want is real sleep. If that sounds like you, you’re not the only one. Sleep problems are super common in the second and third trimester.

The nice part is you can make it better. With a few calm, consistent bedtime habits, you can help your body relax and fall asleep faster.

Here are 7 simple nighttime routines to help you wind down.

1. Stick to a Consistent Sleep Schedule

Go to bed and wake up around the same time every day. Dim the lights, put the phone away, let your brain know it’s night.

2. Take a Warm Shower Before Bed

A warm shower relaxes your muscles and helps your body shift into sleep mode. Cozy socks after = extra comfort.

3. Practice 5-Minute Breathing

Breathe in for 4, breathe out for 6. Hand on your belly. Let your body soften. This tells your nervous system you are safe.

4. 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 AmazonCheck out the blog for the best sleep positions and pregnancy pillows

5. 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

6. 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.

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!