Are you feeling restless at night or finding it hard to sleep through the night while you are pregnant? You might be dealing with pregnancy insomnia. It is very common and can happen at any time during pregnancy.
With all the changes happening in your body and mind, it is not strange if sleep becomes harder. But there are ways to make it better.
In this article, we will explain what pregnancy insomnia is, what signs to look out for, and share some easy tips that can help you get more rest.
What is pregnancy insomnia?
Pregnancy insomnia refers to trouble sleeping during pregnancy. You might find it hard to fall asleep, wake up often at night, or feel very tired during the day. Some less obvious signs, like mood swings, feeling easily irritated, or having trouble concentrating, can also point to pregnancy insomnia.
There are many reasons why sleep can be harder during pregnancy, such as changes in hormones or physical discomfort. It is very common in the third trimester and can also cause strange or very vivid dreams. However, sleep problems can happen at any time during pregnancy, even as early as the first trimester. You can read more about that in our pregnancy tracking article.
Even though pregnancy insomnia is common, it is important to pay attention to it. Poor sleep can affect your pregnancy and may increase the risk of complications, miscarriage, or health problems for both you and your baby. That is why it is important to rest as much as you can and to speak with your doctor if your sleep problems continue or begin to affect your pregnancy.
Causes for pregnancy insomnia
Pregnancy insomnia is often caused by changes in pregnancy hormones, which can disrupt your normal sleep schedule. On top of that, your growing belly and the extra weight of your baby can make it harder to find a comfortable sleeping position. Your growing baby can also press on your diaphragm and bladder, causing shortness of breath and frequent trips to the bathroom, which can make it even more difficult to sleep through the night.
Other common pregnancy symptoms, such as heartburn, back pain, leg cramps, or reflux, can also lead to sleepless nights. In the third trimester, as your belly gets bigger, your baby may become more active and keep you up at night by kicking and turning.
Depending on whether you are expecting a boy or a girl, your risk of fatigue and sleep problems could also vary. Some studies suggest these symptoms may occur more often when carrying a girl.
Lastly, it is important to consider your mental well-being. Anxiety and stress can make sleep even harder. Pregnancy is a very special and life-changing journey, and alongside the joy and excitement, it is normal to also feel worried or nervous. Thoughts about birth, your baby's health, or your upcoming role as a parent can easily keep your mind racing and make it harder to fall asleep.
Tips and cures for pregnancy insomnia
While pregnancy insomnia and its many side effects can be tough, there are some helpful tips you can try to ease your symptoms and start getting your sleep schedule back on track.
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Stick to a sleep routine. Going to bed and waking up at the same time every day can strengthen your natural body clock. This can help you feel calmer and make it easier to fall asleep at night.
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Relax before bedtime: This goes hand in hand with keeping a sleep routine. Creating a regular, calming bedtime ritual can help you unwind before going to sleep. This could include reading, meditation, breathing exercises, or taking a warm bath in the evening. Gentle stretches, listening to soft music, or journaling to clear your mind can also be very helpful. Most importantly, try to reduce blue light exposure and limit screen time before bed. Blue light can trick your brain into thinking it needs to stay awake, which makes it harder to relax and fall asleep
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Create a sleep-friendly environment: To help your body sleep well and stay asleep, there are a few simple steps you can take to optimize your bedroom. The goal is to create a comfortable, quiet, and dark space where you can relax and fall asleep without distractions. Make sure your room is cool and dark—for example, by using blackout curtains or a sleep mask. Using enough pillows to support your growing belly can help ease discomfort and make falling asleep easier. Sleeping on your left side is recommended to improve circulation, and you might find that a pregnancy or nursing pillow offers the best support for a comfortable position. Finally, ear plugs or a white noise machine can help block out distracting sounds and create a peaceful sleeping environment.
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Reduce stress: Lowering stress in your daily life and taking care of your mental well-being can greatly improve your sleep quality. Try to avoid stressful conversations, upsetting news, or even intense shows (especially right before bedtime). If you’re feeling anxious or overwhelmed, activities like deep breathing, meditation, or a gentle prenatal massage can help calm your mind and ease you into restful sleep.
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Gentle activity: To further promote relaxation and reduce stress, try low-impact workouts like prenatal yoga, swimming, or walking. Adding light, regular activity to your daily routine can help lower stress and make it easier to fall asleep at night. To keep your bedtime routine relaxing, avoid intense exercise a few hours before you go to sleep.
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Nutrition: Just like managing stress, paying attention to your diet can help with pregnancy insomnia. Beyond limiting caffeine and high sugar intake, try eating smaller, more frequent meals. Staying hydrated is important during pregnancy, but you may want to reduce your fluid intake a few hours before bedtime to avoid waking up for bathroom trips. Having an earlier dinner and opting for lighter snacks—such as crackers, yogurt, or banana—if you get hungry before bed can also be helpful.
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Talk to a doctor or midwife: If your insomnia is severe or doesn’t improve, be sure to consult a healthcare professional. As mentioned before, getting help is important because pregnancy insomnia can affect both your health and your baby’s. Your midwife may offer extra advice, and your doctor can discuss possible treatments with you.
Pregnancy insomnia can be incredibly frustrating and exhausting, and it’s completely understandable to feel overwhelmed when restful sleep feels so hard to come by. Your body and mind are going through huge changes, and it’s okay to acknowledge how tough that can be. Remember, your feelings are valid, and you’re not alone in this. With time, patience, and gentle care, you can find ways to ease your sleep struggles. Don’t hesitate to seek support when you need it — taking care of yourself means taking care of your baby too. We hope these tips offer some comfort and help you reclaim peaceful nights during this special time.
