The best tips against insomnia during pregnancy

The value of sleep

Sleep is one of the most important things in pregnancy. Good sleep is not only important for the mother, but also for the baby. Pregnant women often suffer from poor sleep due to the pressure on their pelvic area and back pain, which can lead to insomnia. However, lying down with a large belly is simply uncomfortable. Likewise, for many women, pregnancy is a time of great stress and anxiety. A head full of thoughts takes longer to "shut down" than a clear head. (That's why men can usually fall asleep faster. They just think less :P )
The best way to prepare for childbirth is to get as much sleep as possible. It has been shown that pregnant women who get at least six hours of sleep a night have less severe symptoms than those who sleep less than 6 hours.

Here's what you can do to improve your sleep!

Establish a bedtime routine

A consistent bedtime routine can help relax your mind and body and make it easier to fall asleep. This may include a warm bath or shower, or reading a book or listening to soothing music. Techniques such as deep breathing and progressive muscle relaxation can help reduce stress and anxiety that can interfere with sleep.

Sleep on your side

Sleeping on your side, especially the left side, can help improve circulation and reduce the risk of stillbirth.

Use a knee pillow

Using a knee pillow can also help pregnant women get into a comfortable position and sleep longer. When the body is properly aligned and supported, it is easier to relax and fall into a deeper sleep.

A knee pillow is a small, wedge-shaped pillow that is placed between the knees when sleeping on your side. The pillow helps maintain proper alignment of the hips, pelvis, and spine, which can reduce stiffness and back pain.

By keeping the legs and hips in a more natural position, a knee pillow can help relieve the stress on the lower back and joints common during pregnancy. Additionally, the extra support can help improve circulation and reduce swelling in the legs.


Overall , a knee pillow is a simple and effective tool that can help pregnant women get the rest they need during this important time.

Discover our memory foam knee pillow , which adapts to your legs and your stature and realigns your pelvis and back to ensure maximum sleep quality!


Move regularly

Regular physical activity can help improve your sleep quality and reduce the risk of sleep disorders. However, it's important to avoid intense physical activity just before bedtime, as it can make it harder to fall asleep.


Avoid caffeine and alcohol

Both caffeine and alcohol can disrupt sleep, so it's best to avoid them, especially before bed.

Get plenty of natural light during the day

Exposure to natural light during the day can help regulate the body's sleep-wake cycle.

Avoid taking naps during the day

Napping during the day can interfere with sleep at night. If you must take a nap, try to limit it to 30 minutes or less.

Talk to your doctor

If insomnia persists despite using these strategies, it is important that you speak to your doctor. They may be able to recommend additional treatments or refer you to a sleep specialist.

You might also be interested in these articles!

How you can relieve your back problems with 5 effective and simple tips! Read here!

Be sure to note these important things if you want to travel as a pregnant woman! Go to Article!

Back to blog
  • Warum ein Schwangerschaftskissen Deinen Schlaf in der Schwangerschaft verändern wird!

    Warum ein Schwangerschaftskissen Deinen Schlaf ...

    Eine Schwangerschaft ist eine wundervolle Zeit im Leben einer Frau. Doch sie kann auch mit einigen Herausforderungen verbunden sein, wie zum Beispiel Rückenschmerzen, Sodbrennen und Schlafstörungen. Ein Schwangerschaftskissen kann dabei...

    Warum ein Schwangerschaftskissen Deinen Schlaf ...

    Eine Schwangerschaft ist eine wundervolle Zeit im Leben einer Frau. Doch sie kann auch mit einigen Herausforderungen verbunden sein, wie zum Beispiel Rückenschmerzen, Sodbrennen und Schlafstörungen. Ein Schwangerschaftskissen kann dabei...

  • Was braucht man wirklich alles für sein neugeborenes Baby?

    What do you really need for your newborn baby?

    As parents-to-be, you often ask yourself which things you really need for your newborn baby and which are more of a luxury item. In this article we will collect the...

    What do you really need for your newborn baby?

    As parents-to-be, you often ask yourself which things you really need for your newborn baby and which are more of a luxury item. In this article we will collect the...

  • Alles was Du über Wiederverwendbare Stoffwindeln wissen musst!

    Everything you need to know about reusable clot...

    In Germany there is a growing movement of parents opting for reusable cloth diapers. Cloth diapers have many advantages over disposable diapers, such as greater environmental friendliness and cost-effectiveness. In...

    Everything you need to know about reusable clot...

    In Germany there is a growing movement of parents opting for reusable cloth diapers. Cloth diapers have many advantages over disposable diapers, such as greater environmental friendliness and cost-effectiveness. In...

  • Baby Meilensteine- die wichtigsten Entwicklungsschritte

    Baby milestones- the most important development...

    The first few weeks Congratulations on the new baby! In the first few weeks, your baby will mainly sleep and feed. It's important to make sure your baby is getting...

    Baby milestones- the most important development...

    The first few weeks Congratulations on the new baby! In the first few weeks, your baby will mainly sleep and feed. It's important to make sure your baby is getting...

1 of 4

SCHREIBE UNS WENN DU NOCH MEHR FRAGEN HAST!