How to Sleep Better in Pregnancy & Early Motherhood + Members Recommendations

Sleep feels harder to come by in pregnancy and the postnatal months and it’s not just “in your head.” Hip pain, racing thoughts, and restless legs often interrupt nights during pregnancy, while fragmented sleep in the early months of motherhood can leave you feeling like you’re running on empty.

At AlignBirth, we support you with practical, body-led tools — from pelvic stability and breathwork to calming nighttime routines — so you can rest more deeply, even if sleep looks different right now.

Sleep in Pregnancy: Finding Comfort & Calm

Why sleep feels tricky

Hip pain, restless legs, and racing thoughts are some of the most common reasons sleep gets disrupted during pregnancy. The hormone relaxin, postural changes, and your baby’s position can all play a role — often leaving you shifting from side to side at night searching for comfort.

Targeted movement before bed

Often hip pain shows up because of a mix of instability and muscle tightness. That’s why in AlignBirth, not only do the weekly yoga & mobility sessions support better rest by easing body & mind but you also have access to the Pelvic Stability Programme is designed specifically to target hip pain, SPD, PGP, and sciatica.
Before bed, try a short routine of gentle releases and activation work — think focus on adductors, glute med and min, hip flexors, and lower back — plus a simple massage technique - I’ve shared a reel with a full sequence you can save and use before bed Click Here to Check It Out

Nighttime routine for self-care

Pair your movement with a short routine that helps signal “wind down time.”

•  Run a warm shower or bath ( I call this my decompression session).
•  Do a little skincare routine with your favourite products
•  Slip into comfy clothes.
•  Put on AlignBirth’s relaxing Spotify playlists Click Here to Listen.
•  Take a moment to journal your thoughts & clear your mind

Adding in these little cues helps your body shift gears, even if sleep still comes in patches.

Quieting a busy mind

If your thoughts tend to run away with you at night, start with a short breathwork or meditation session (all included within AlignBirth), then follow up with journaling to offload whatever’s circling your mind.

💡 Below I'll link real members’ recommendations for better sleep in pregnancy

Sleep in Early Motherhood: Making the Most of What You Get

Why postnatal sleep feels different

Waking every 2–3 hours, whether for feeds or settling, means your sleep is fragmented. Even if you add up the hours, it doesn’t feel as restorative as one long stretch — but you can make the rest you get more effective.

It helps to reframe sleep right now: it’s less about perfect, uninterrupted nights, and more about good rest where you can find it.

Creating decompression sessions

When nights are broken, a little “me time” before bed can make a big difference. Think of this as your decompression session — a hot shower, warm bath, or skincare ritual, using products that help you feel cared for. These cues tell your body it’s safe to let go.

Breathwork for better rest

With a newborn, your nervous system is constantly tipped into fight-or-flight mode. Practicing a few minutes of breathwork (all guided inside AlignBirth) before bed can help you shift into rest-and-digest — so you fall asleep quicker and make your sleep more restorative, even in short bursts.

Other practical supports

•  Prioritise naps, even if short.
•  Use white noise and keep the room cool and dark.
•  Try tag-teaming support where possible.
•  A supportive nursing pillow can make night feeds more comfortable.

💡 Below I'll link real members’ recommendations for better sleep postpartum

🌙 Members’ Recommendations

Here are some of the products our AlignBirth members have found genuinely helpful for pregnancy and postnatal sleep:

Pregnancy Sleep Support

• Pregnancy pillows — Members swore by these for hip alignment and comfort through pregnancy and into postpartum. The Chilling Home Pregnancy Pillow was a favourite, while others invested in the Bellamoon Pregnancy Pillow — a little pricier, but well worth it as it doubles up as a 3-in-1 support for feeding and postpartum too.
• Magnesium bath flakes — helped ease restless legs before bed.
• Little moments of luxury - Neom bedtime sprays & lotions to support better sleep
• Planner & Journal - From our very own AlignBirth hypnobirthing instructor - journal before bed & plan the week so you feel more in control & calm

For baby & postnatal rest

•  Swaddles & sleeping bags — The Love to Dream Swaddle Up came up again and again, with mums saying it “washed really well” and gave them confidence because they didn’t worry about baby’s face getting covered.
•  White noise machines — A couple of portable options were highly recommended, and Ewan the Dream Sheep is still a firm favourite.
•  Portable white noise machine — A firm favourite was Dreamegg White Noise Machine
• Red light — a big recommendation for supporting night feeds but keeping lights dim so as not to disturb baby too much
• Supportive nursing pillows — Many mums said they thought these were “just for breastfeeding” but wished they’d known sooner how much they help with night feeds and comfort in general.
• Portable blackout blind — perfect to keep the room dark & it can go anywhere baby goes, holiday’s, sleepovers, you’re sorted

✨ You can explore all of these member favourites — plus my full list of real recommendations from real mums — in the AlignBirth Amazon Storefront.

Real support from real mums. As an Amazon Associate, I earn from qualifying purchases.

Sleep may never feel perfect in pregnancy or early motherhood — but with the right supports, your body can rest more deeply and recover more fully. From targeted movement and pelvic stability to breathwork and meditation, AlignBirth is here to guide you every step of the way.

I’m with you in this — every step of the way.
Love,
Meghan ✨