What Are the Best Pregnancy Hacks to Stay Comfortable?

Pregnancy can be one of life’s most challenging experiences. Growing a human is no small feat, and you may be looking for pregnancy hacks to get through the uncomfortable moments and figure out your changing body.

Add to that a lot of different feelings and emotions, as well as “pregnancy brain,” which makes it hard to remember things at times! Because your body is going through many changes, we thought it would be helpful to put together a list of pregnancy hacks to help you feel more comfortable. There’s so much that can be done to help make pregnancy more comfortable, from hair ties, tank tops, and essential oils to maternity pants, belly bands, and bra extenders.

In this guide, we answer some of the most commonly asked pregnancy questions to help you navigate your pregnancy with practical solutions:

• What helps with morning sickness?
• How can I get better sleep during pregnancy?
• How can I soothe pregnancy aches and pains?
• How can I save money on maternity clothes?
• How can I deal with forgetfulness in pregnancy?
• How can I prevent stretch marks?

What helps with morning sickness?

Snacks are your friend

Pregnancy can bring sudden, intense hunger that seems to appear out of nowhere: one moment you’re not particularly hungry, and the next you urgently need food. If the idea of a huge meal makes you queasy, that’s OK. Eating large meals can cause bloating, gas, and indigestion. Consider changing your eating schedule to several small meals and snacks throughout the day, including some protein with each. Doing this can help fight hormonal mood swings, low blood sugar, and nausea that often come with pregnancy.

That’s why keeping a readily available supply of nutritious snacks is so helpful during pregnancy. While crackers are great for managing morning sickness, a more substantial snack basket filled with protein bars, almonds, trail mix, fresh fruit, and other satisfying options ensures you always have fuel on hand.

When you feel an energy crash coming on or need quick nourishment, you don’t have to spend time thinking about what to eat; just grab whatever’s in your snack basket.

Whatever you do, don’t go hungry. Make yourself eat, especially if you are not feeling like yourself. Some good snacks and meal ideas to consider are apples and peanut butter, yogurt with fruit, trail mix, tuna sandwiches, salmon with rice, smoothies, and protein bars.

Pro tip: combining a high-protein snack with a healthy carbohydrate helps keep your blood sugar stable and prevents the energy dips that are so common during pregnancy. For example, pair almonds with a banana, or Greek yogurt with granola. These combinations provide sustained energy without causing the nausea that larger meals might trigger.

Keep a stash of crackers

Morning sickness can be debilitating (and it is not always just in the morning, either.) One of the most popular pregnancy hacks is keeping a stash of crackers next to your bed so you can have a few right when you wake up. Before you even sit up or check your phone, eat a few crackers slowly, just enough to get something into your stomach before you start moving around. If salty crackers don’t do it for you, try graham crackers or even ginger snaps! An empty stomach in the morning can amplify morning sickness.

If you find your nausea lasts throughout the day, try motion sickness wrist bracelets. These use acupressure at certain points to help alleviate nausea. Ginger tea or ginger cookies may help, as ginger is a natural remedy for nausea that has been shown in studies to help reduce pregnancy-related nausea by up to 50%. Lightening up your meals may also help by using less greasy ingredients and serving smaller portions.

The key to this trick’s effectiveness is that bland food in your stomach helps stabilize your blood sugar levels and calm the queasy feeling before it intensifies. While it may sound too simple to work, this time-tested approach truly makes a difference. Keep crackers in multiple convenient locations like your nightstand, car, purse, and desk, so you always have access to this simple nausea reliever whenever you need it.

Build a morning sickness survival kit

If you’re experiencing morning sickness, heartburn, fatigue, or any other challenges those pregnancy hormones throw your way, carrying a well-stocked survival kit makes getting through your day much easier. Fill a small pouch with essential items like nutritious snacks, chewable antacids, anti-nausea candies, peppermint gum, and anything else you’ve found helpful for getting through difficult moments.

Keep this kit in your purse, your car, or on your nightstand at home so you’re always prepared to manage discomfort whenever it strikes. Having these remedies readily accessible means you can address symptoms quickly without having to search for relief.

These tips will probably not eliminate all your morning sickness, but they could offer some relief.

How can I get better sleep during pregnancy?

Take power naps

First-trimester fatigue is real and often more intense than you might expect. It’s not just feeling a little tired. It’s the kind of exhaustion where you could fall asleep almost anywhere, even in the most uncomfortable situations. This extreme fatigue is largely due to rising progesterone levels during pregnancy, which has a natural sedative effect on the body. This is where the 20-minute power nap becomes your secret weapon. Set a timer on your phone for about 20 to 25 minutes, just enough time to recharge without falling into a deep sleep.

Sleeping too long will leave you feeling groggy and sluggish when you wake, but a 20-minute power nap will have you feeling refreshed and rejuvenated. The ideal time for a power nap is late morning or early afternoon. Avoid power napping too late in the day, as it can interfere with your nighttime sleep. You don’t need a fancy location either. Power nap wherever you can find rest: in your car, on your couch, or even in a comfortable chair at work. Remember, you’re not lazy: you’re literally growing a human being, so honor your body’s need for extra rest whenever you can manage it.

Grab some pillows

Sleep during pregnancy is like trying to nap on a roller coaster. There’s the belly, there’s the hip pain, there’s the constant bathroom trips, it’s a whole thing. Enter the pillow fortress, one of our favorite tips for pregnant moms to sleep better.

If you don’t have a fancy “U” or “C” shaped pregnancy pillow, regular pillows can do the job. You just need a system. Use as many pillows as you need to get the support you need. It’s useful to have one between your knees to help keep your hips in alignment, one under your belly to support it, and one behind your back to keep you from rolling flat. It’s kind of like building a nest around you. A soft, squishy, supportive nest.

Pillows will support your back and help with some of the balance needed for sleeping on your side. You need plenty of sleep while pregnant, and pillows can help with this, especially in the last trimester.

How can I soothe pregnancy aches and pains?

Invest in a maternity belt

Many women wonder what helps with discomfort during pregnancy. As you progress into your second trimester, you’ll likely start to notice that your belly feels increasingly heavy, as if you’re carrying extra weight concentrated in one spot. This is when a maternity belt becomes an invaluable tool.

A maternity belt redistributes the weight of your growing belly, greatly relieving pressure from your lower back and helping to ease discomfort during long periods of standing or walking. Many women report noticeable relief the first time they wear one, and some find it dramatically reduces back pain. While results vary from person to person, a quality maternity belt can make a significant difference in your daily comfort.

Maternity belts come in various styles, from basic designs to more advanced versions with straps that go under your belly, over your shoulders, and around your legs for customized support. The added support helps distribute weight more evenly across your body, eases round ligament pain, and makes standing or walking for extended periods feel much less taxing. If you find that standing too long feels like a workout, a maternity belt is worth considering. Your back will thank you.

Make a DIY massage ball

When tension builds up in your back or your muscles feel tight and knotted, a professional massage is wonderful if it’s within your budget. However, there’s an affordable, effective alternative you can make at home. Take a tube sock and a tennis ball, place the tennis ball into the bottom of the sock, and you have a simple but effective massage tool. Toss this DIY massage ball over your shoulder and lean against a wall, then roll it over the tight areas of your back, especially between your shoulder blades and in your lower back.

You can control the amount of pressure you apply and target exactly the spots that need relief. It feels incredibly soothing after a long day on your feet. As a bonus, this inexpensive tool fits easily into your purse or car so you can access it whenever you need relief while on the go.

Stretch and move gently

Evidence supports the benefits of prenatal yoga, Pilates, and gentle pregnancy-specific exercise for managing pregnancy aches and pains. According to the American College of Obstetricians and Gynecologists, most pregnant women should aim for at least 150 minutes of moderate-intensity aerobic activity per week. Regular stretching and movement designed specifically for pregnancy can improve your overall mobility while helping prevent and relieve back, hip, and pelvic pain that often results from the added weight and pressure of your growing belly.

Pelvic pain is a common pregnancy symptom, but several gentle techniques can provide relief. Try gentle pelvic tilts, cat-cow stretches, and seated pelvic rocks to ease discomfort. A pelvic support belt can also help alleviate pain in this area. For persistent or severe pain, consult your healthcare provider about seeing a physical therapist specializing in prenatal care. You can safely practice prenatal yoga and stretching routines from the comfort of your own home at any time, as often as you need. Plus, exercising during pregnancy can prepare your body to deliver a baby.

Soothe swollen feet and ankles with an Epsom salt bath

Swelling in your feet and ankles is extremely common in the third trimester, caused by the pressure from your growing baby and your body’s tendency to retain fluids. If you’d prefer not to invest in compression socks you may never use again, soaking your feet in an Epsom salt bath is an affordable and wonderfully effective solution.

Simply mix one cup of Epsom salt into a few inches of water in a bucket, a large bowl, or your bathtub, and soak your feet for relief. Keep in mind that swelling can sometimes indicate a more serious condition, so check with your doctor if the swelling is painful or seems unusual.

How can I save money on maternity clothes?

Extend the life of your bra

Your belly isn’t the only thing expanding during the third trimester. As your body prepares for giving birth, your bustline and cup size may increase. Rather than investing in a completely new bra collection, a simple bra extender can increase your band size by 1 or even 2 full sizes, allowing you to continue wearing your existing bras comfortably.

Once your bustline returns to normal after pregnancy and breastfeeding, you can simply remove the extender, and your regular bras will fit perfectly again. This simple solution saves money and reduces waste while keeping you comfortable throughout your pregnancy.

Convert your shoes to slip-ons

As your pregnancy progresses, bending down to tie your shoes becomes increasingly difficult and uncomfortable. Rather than abandoning your favorite sneakers, give them new life by converting them into slip-ons using stretchy elastic laces. Remove the current laces and replace them with elastic shoelaces, thin bungee cord, or thinly cut elastic tubing.

With elastic laces in place, your foot will slip right in without requiring you to bend over or tie anything. If you’re looking for an excuse to purchase new shoes, slip-on sneaker styles designed specifically for easy on-and-off wear are wonderful investments during pregnancy. You won’t even need to see your feet to put these shoes on, making them incredibly convenient during your final trimester when mobility becomes more challenging.

Buy clothing wisely

The right clothes can make all the difference. While you may be able to get through the first few months of pregnancy without purchasing maternity clothing, most women will eventually need at least a few new pieces to accommodate their growing belly.

Prioritizing comfort above all else is essential, as tight and restrictive clothing will only become increasingly annoying as your pregnancy advances. Look for pants and skirts made from stretchy, natural materials that let your skin breathe. Many pregnant women experience increased body temperature and perspiration, so breathable clothing is especially important.

Use a belly band or hair tie

There are also several creative pregnancy hacks to help extend the life of your current wardrobe. The hairband trick is simple and effective: loop an elastic hair tie through your button hole and around the button to gain a few extra inches of room without unbuttoning your pants.

Belly bands are another useful option, as they cover the waistband of your pants or jeans while providing extra length when your tops start to ride up. While there are many stylish maternity wear options available today, you don’t need to feel obligated to purchase an entirely new wardrobe. Focus on comfort and functionality over fashion, and avoid anything tight or restrictive around your midsection.

How can I deal with forgetfulness in pregnancy?

Keep a pregnancy journal

Pregnancy brain is a real and well-researched phenomenon. Researchers have found that pregnancy actually causes measurable changes in the brain, including a temporary reduction in gray matter in areas related to memory and social cognition. One minute you’re remembering every detail of your prenatal appointments, and the next you can’t find your phone while you’re holding it. A pregnancy journal gives you a dedicated place to track your symptoms, log your baby’s movements, save questions for your healthcare provider, and record moments you don’t want to forget.

Your journal becomes a personal assistant throughout your pregnancy, helping you stay organized and remember important details. Jot down thoughts, tasks, and to-do lists as they come to you to maintain clarity in your daily routines. In it, you can write notes about appointments, symptoms, and questions for your doctor or adoption coordinator. Getting organized early and writing things down in real-time helps prevent important information from slipping away due to pregnancy brain.

In your pregnancy journal, you could also write about all the emotions and moods you’re going through. One of the best things about keeping a journal is that it gives you a safe spot to express your feelings about your pregnancy and your baby during the adoption planning process.

Assign a “home” for everyday items

Choose one consistent spot for frequently used items like your keys, wallet, glasses, or bag, and return them there every time you come home. This builds a simple habit that saves time and reduces daily stress. Small trays, hooks, or entryway baskets can make this system easy to follow. If you often misplace things, a Bluetooth tracker can add an extra layer of backup and peace of mind.

Use alarms and digital reminders on purpose

Don’t rely on memory alone for important tasks or appointments. Let your phone do the remembering for you. Set calendar alerts, recurring reminders, and countdown timers to prompt you before deadlines and meetings. It helps to schedule more than one alert, such as one the day before and one shortly before the event. You can also label reminders with clear action phrases so you know exactly what needs to be done when the alert goes off.

Capture quick photos as visual reminders

Use your phone’s camera as a fast note-taking tool when you don’t have time to write things down. A quick snapshot can help you remember where you parked, what shelf an item was on, or details you want to revisit later. Photos also work well for saving information from presentation slides, posted schedules, receipts, or printed materials. Creating a dedicated photo album for reminders makes these images easier to find when you need them.

How can I prevent stretch marks?

Keep your belly moisturized

Start using a moisturizer daily as soon as you can. There are a variety of different lotions on the market that are good for moisturizing your pregnant tummy. Doing this every day, right from the start of your pregnancy, can help minimize the appearance of stretch marks. Not to mention, it will make your skin softer, smoother, and more comfortable to live in as it stretches and changes with your baby’s growth.

Starting a daily moisturizing routine as soon as you discover you’re pregnant establishes a wonderful self-care habit that you can maintain throughout your pregnancy. Plus, it means you’re working to prevent stretch marks before they develop rather than trying to treat them after they appear. Beyond stretch mark prevention, moisturizing regularly throughout pregnancy provides another significant benefit: many pregnant women experience dryness and tightness in their skin, particularly around the belly area, which can be uncomfortable and itchy.

Plain, organic coconut oil is a good option that doesn’t contain artificial fragrances. Simply use a small amount and massage it all over your belly, breasts, and hips after showering. Stretch marks typically become visible around the beginning of your third trimester, and while we can’t guarantee they’ll disappear completely, a consistent moisturizing routine can definitely help soothe the itchiness and discomfort they may cause.

If you run out of your preferred belly oil or decide to skip it, common kitchen staples like olive oil and coconut oil work just as well. Remember to use only a small amount: these oils are the main ingredients in everyday moisturizers, but you don’t need as much as you would with lotion. Allow the oil to fully dry on your skin before getting dressed, or your clothing may become stained.

Exercise

Regular exercise offers more than just a boost in energy. It can help stabilize mood, support better sleep, and strengthen overall confidence and body image. Staying active during pregnancy also supports skin health. Movement increases blood flow and circulation, which helps nourish the skin and maintain its elasticity as your body changes and grows. Skin that stays more flexible may be less prone to developing stretch marks.

Improved circulation from consistent activity can also ease some common pregnancy discomforts. Better blood flow supports healthy veins and may reduce the risk of conditions such as varicose veins and ankle and foot swelling. Even gentle activities such as walking, stretching, or prenatal fitness routines can provide these benefits when done regularly and with your doctor’s guidance.

Frequently Asked Questions

What helps with morning sickness?

Morning sickness can be managed through several practical strategies. Eating small, frequent meals and snacks throughout the day helps stabilize blood sugar and reduces nausea. Keep plain crackers by your bed to eat before getting up, and maintain a well-stocked survival kit with anti-nausea candies, peppermint gum, and other helpful remedies. Ginger tea, ginger snaps, and motion sickness wrist bracelets may also provide relief. The key is having bland food in your stomach and remedies easily accessible whenever nausea strikes.

How can I get better sleep during pregnancy?

Quality sleep during pregnancy requires creating a supportive sleep environment and honoring your body’s need for rest. Build a “pillow fortress” by strategically placing pillows between your knees, under your belly, and behind your back to maintain proper alignment and support.

Don’t hesitate to take 20-minute power naps during the day, especially in late morning or early afternoon, as they can provide significant refreshment without leaving you groggy. Remember that pregnancy fatigue is real and caused by rising progesterone levels. Rest is essential for supporting your health and your baby’s development.

How can I soothe pregnancy aches and pains?

Several effective strategies can relieve the aches and pains that come with pregnancy’s physical changes. A maternity belt redistributes the weight of your growing belly and significantly reduces lower back pressure, especially during the second and third trimesters. A simple DIY massage ball made from a tube sock and a tennis ball can target tight muscles in your back and shoulders.

Gentle prenatal yoga, Pilates, and stretching routines, including pelvic tilts, cat-cow stretches, and pelvic rocks, can improve mobility and ease discomfort when done consistently with your doctor’s approval.

How can I save money on maternity clothes?

You don’t need to purchase an entirely new maternity wardrobe to stay comfortable. The hairband trick—looping an elastic hair tie through your button hole and around the button—gives you extra inches without unbuttoning your pants. Belly bands cover the waistband while providing length when tops ride up.

Invest in a few pieces made from stretchy, breathable natural fabrics, and consider bra extenders to accommodate changes in your bust size. Focus on comfort and functionality over fashion, and you can extend the life of your existing wardrobe significantly throughout your pregnancy.

How can I deal with forgetfulness in pregnancy?

Pregnancy brain is a real phenomenon caused by measurable changes in your brain’s gray matter, so don’t blame yourself for forgetfulness. Keep a pregnancy journal to track symptoms, log baby movements, record questions for your healthcare provider, and express your emotions about your pregnancy and adoption journey.

Assign consistent “homes” for everyday items like keys and glasses, use digital reminders and calendar alerts on your phone, and take quick photos as visual notes when you don’t have time to write. These organizational systems work together to help important information stick and reduce daily stress.

How can I prevent stretch marks during pregnancy?

Starting a daily moisturizing routine early in your pregnancy is one of the most effective strategies for preventing stretch marks. Use plain, organic coconut oil or olive oil in a brief daily ritual. Massage a small amount over your belly, breasts, and hips after showering. Beyond moisturizing, regular exercise like walking improves circulation and skin elasticity, which may help prevent stretch marks while also boosting your mood and preparing your body for labor.

You Don’t Have to Do This Alone

It is important to ask for help when you need it. Pregnancy can be difficult, and you don’t have to go at it alone. Reach out to people that you love and trust around you if you need to talk or want advice. Maybe you need help running errands or just need a couple of hours to yourself to take a good nap.

Expressing your feelings and needs is healthy and important to do, especially as you plan to place your baby for adoption. There are many different emotions that come with that, and it is crucial to avoid holding them in. Processing your emotions takes time and support from others.

Our experienced team at Lifetime Adoption can help walk you through your pregnancy and set up counseling for you if you wish. As you move forward with open adoption, we will work with you to find the right family for your baby.

Your coordinator can help you with your pregnancy needs, including maternity clothes. Just let her know how she can best help you make your pregnancy as comfortable as it can be for you.

We work with birth mothers from all walks of life, and we understand that you want what is best for both you and your baby. Remember, we are here for you anytime, 24 hours a day! Just call or text Lifetime at 1-800-923-6784.

Editor’s Note: This article was originally published on January 8, 2021, and has since been updated.