How to Get Great Sleep, Even During Pregnancy

After three solid years of chronic sleep deprivation with my first child, I'm proud to say I've become somewhat of a sleep queen (and ready for Baby #2!) I started tracking my sleep with the Oura ring 4, and although I'm currently 24 weeks pregnant, I'm clocking in sleep scores in the high 90's every night. Despite night wakings for bathroom trips, the occasional late night snack, and all the position adjustments a growing belly entails, I'm still getting some of the best sleep of my life. Here’s what’s worked for me:

1. Ditch the Screens Early

First, the one you don't want to hear. I set a strict rule: no phone after 7:30 PM, no news and no TV. It's not just the blue light from screens that can suppress melatonin production, making it harder to wind down. It's also the intense nervous system activation that comes with doomscrolling and watching TV for entertainment. Instead I opt for a book or magazine with my favorite red-light reading light.

currently reading + my favorite red reading light

2. Eat Smart for Sleep

Timing my meals has made a huge difference, and it's easy to follow given we live on our preschooler's schedule. We have family dinner every night at 5pm which gives my body plenty of time to digest before bedtime. But I also include a small bedtime snack—something with protein and healthy fats—to prevent nighttime wake-ups from hunger.

favorite nighttime snacks: Lineage meat sticks, a greenish banana with French Squirrel organic date peanut butter

3. Keep the Bedroom Cool and Dark

Temperature and light play a huge role in sleep quality. I keep my bedroom cool (around 66°F) and as dark as possible, using blackout curtains and minimizing unnecessary light. If I need to get up during the night, I rely on a pink salt lamp to avoid bright disruptions.

my favorite silk sleep mask, a Himalayan pink salt lightbulb that transforms any lamp into a spa experience, and a soothing 528 hz sleep playlist.

4. Choose Natural Fiber Bedding

It's not just the thermostat keeping your bedroom an ambient temperature, it's also your bedding and pajamas. Our Adult Popcorn Blanket is the first FSA/HSA eligible blanket for sleep issues in the world. Its magical thermoregulating properties have a huge influence on sleep onset and duration. Organic cotton sheets, our 100% merino blanket and natural fiber pjs are a winning combination for blissful slumber.

AU Baby Adult Popcorn Blanket in Cream, Boll & Branch organic cotton sheets, matching mommy & me cotton nightgowns from

5. Prioritize an Early Bedtime

Getting enough sleep is all about consistency, and I get ALL my Deep Sleep before 1am. That means I need to be asleep ideally by 9pm to reap all the life-giving benefits of real rest. Going to bed at the same time every night has helped my body settle into a reliable rhythm. Using a sleep tracker can be helpful in identifying your individual chronotype and what bedtime is most beneficial for you. Spoiler alert: your chronotype might be completely different from your partner's! Which brings me to my next point...

6. Consider Sleeping Alone

Controversial topic alert! This is a very personal choice, especially when you crave the oxytocin-boosting qualities of snuggling up next to your loved one. And who doesn't? But if your partner is keeping you up, whether they have a different sleep schedule, snore or otherwise, getting a "sleep divorce" might benefit your rest. It sounds harsh but doesn't have to be forever - just enough time to build up your sleep reserves. After getting married I had to grieve the reality that I just couldn't sleep next to my snoring husband, especially while having a baby who also woke throughout the night. Now my new normal is to prioritize my rest, and it benefits our relationship greatly. 

Getting quality sleep means I'm able to manage stress and show up better as a mother during the toughest moments. Parenting young children often means needing more patience and self-regulation tools than ever while also trying to function on a massive sleep deficit. It can feel like a lose lose scenario. By making these very intentional changes, I’ve noticed a significant improvement in my sleep—even while pregnant. If you’re struggling with sleep, try incorporating one or more of these habits into your nighttime routine. You might be surprised at how much better you feel in the morning!