Pregnancy insomnia affects nearly 8 out of 10 expectant mothers, making restful sleep one of the biggest challenges during pregnancy. Between hormonal changes, physical discomfort, and emotional stress, many women end up tossing and turning all night.
A general lack of sleep can lead to not only exhaustion, but severe impacts on your mood, energy, and even on your baby's development. In this blog, we'll unearth the real causes of insomnia while sharing safe and effective aids to help you finally get some well-deserved rest.
What Is Pregnancy Insomnia?
Many women experience pregnancy insomnia, a frequent type of sleep disruption. Simply put, it is when you are unable to fall asleep or stay asleep or gain restful sleep, even when you are tired.
Whereas an ordinary instance of insomnia can be caused by many different factors, pregnancy insomnia occurs in relation to hormonal changes, insufficiency of sleep, emotional distress, and/or physical discomfort; oftentimes, it is a combination of these factors.
It occurs to women at any point throughout their pregnancy—some during the first trimester due to hormonal changes, or later into the pregnancy in the third trimester, when it’s harder to get a comfortable sleep with a growing belly and body aches.
Though it is not harmful in itself, prolonged lack of sleep can affect energy, mood, and overall experience of pregnancy. However, the good news is that with some sleep hygiene, some relaxation techniques, and professional assistance, pregnancy insomnia can be managed and minimized.
Symptoms of Pregnancy Insomnia
- Trouble falling asleep at night
- Waking up frequently during sleep
- Difficulty going back to sleep after waking
- Feeling tired or unrested in the morning
- Daytime sleepiness and low energy
- Irritability or mood swings
- Racing thoughts or anxiety at bedtime
- Increased sensitivity to noise or light during sleep
- Physical discomfort preventing restful sleep (back pain, leg cramps, etc.)
- Frequent nighttime urination is disrupting sleep
Causes of Pregnancy Insomnia
Expecting a baby is a time of physical, hormonal, and emotional change, all of which can make you not sleep well. Here are a few of the most common triggers:
Hormones
Rising levels of progesterone and other pregnancy hormones can make you feel drowsy during the day but restless at night, upsetting your natural sleep patterns.
Physical discomforts
As your belly expands, it can be increasingly difficult to sleep in a comfortable position. There are other factors that also may contribute, like back pain, heartburn, and cramps in your legs; all of these reasons can make you toss and turn restlessly.
Bathroom and urination
Increased pressure on your bladder, mostly in later trimesters, can mean a multitude of trips to the bathroom in the night and disrupt your sleep cycle.
Stress and anxiety
Whether you're worrying about the baby, labor, or changes that are happening in life, feeling anxious leads to racing thoughts, which are not conducive to falling asleep.
Fetal movements
As your baby becomes more active, their kicks and movements may wake you up or make it difficult to go back to sleep.
Breathing difficulties.
Some women report less comfortable breathing with nasal congestion and/or shortness of breath due to hormonal changes and/or the uterus pushing against the diaphragm, which makes deep sleep difficult.
Vivid dreams
Hormonal changes and emotional stress frequently result in vivid or unpleasant dreams, which lead to waking frequently at night.
What are the Risks of Sleep Deprivation During Pregnancy?
The effects of not sleeping well during pregnancy can lead to more than just fatigue; it can affect your physical well-being, emotional stability, and pregnancy outcomes. Here are a few possible outcomes of sleep deprivation:
Declined immunity– When you are not sleeping well, your body loses some of its ability to fight off infections, which may make you more susceptible to becoming sick.
Increased stress and emotional instability– Lack of sleep can exacerbate anxiety, irritability, and potentially lead to prenatal depression.
High blood pressure and risk of preeclampsia– Chronic sleep deprivation has been shown to increase blood pressure and the risk of pregnancy complications.
Gestational diabetes– Sleep disruption can affect your body's ability to regulate insulin, which may increase your risk for gestational diabetes.
Preterm labor – Some studies suggest that poor sleep may be linked to early labor or low birth weight in infants.
Less pain tolerance during labor – Fatigue and lack of sleep can reduce the body's strength and make labor seem more taxing.
Less focus and memory – Losing sleep can affect focus and memory, resulting in forgetfulness if you don’t get enough sleep.
Delayed recovery after the birth of the infant – Not sleeping enough during pregnancy can also inhibit recovery once the baby is born, and can make that timeframe more difficult.
Good sleep is not only about comfort; however, it is also an important part of maintaining healthy pregnancies for mom and baby.
How to Cope with Pregnancy Insomnia?
Practicing mindfulness and deep breathing can also help quiet a racing mind, promoting deeper, more peaceful rest.
1. Melatonin and Sleep Aids
Because insomnia can be distressful, many pregnant women contemplate sleep aids, but it’s important to discuss with your provider first. Most over-the-counter sleep medications are not safe during pregnancy, usually due to complications that may affect the baby.
Melatonin, which is a natural hormone made in order to regulate sleep, is sometimes mentioned as an alternative sleep aid, but little research on melatonin during pregnancy has been done.
Doctors typically recommend non-medication options, like relaxation therapies and sleep hygiene, before considering supplements. In addition, always consult your provider before taking melatonin or any sleep aid while pregnant.
Cognitive Behavioral Therapy
Cognitive behavioral therapy for insomnia (CBT-I) is one of the best evidence-based, drug-free treatments for sleep problems during pregnancy. CBT-I focuses on identifying and changing the thoughts and behaviors that counteract your ability to sleep.
For example, if you have a pattern of becoming frustrated or anxious around bedtime, CBT-I will help replace that thought process with relaxation and positive thoughts.
Studies show that CBT-I can lead to very significant improvements in sleep quality, where insomnia symptoms directly improve for pregnant women, making it a safe, evidence-based practice that is worth discussing with a licensed therapist.
Dealing with Heartburn and Acid Reflux
Heartburn and acid reflux are some of the most common causes of discomfort during pregnancy, especially at night. To help alleviate symptoms, avoid eating heavy or spicy food close to bedtime, and eat smaller, more frequent meals throughout the day.
To reduce stomach acid from creeping up, sleep on your left side and prop your head up with an extra pillow. During meals, drink water in between rather than with your meals, and limit caffeine or carbonated drinks to help with reflux.
If symptoms persist, talk to your doctor if they recommend antacids that are safe to use while pregnant to keep the discomfort away.
Addressing Leg Discomfort
Leg cramps and restless legs are another common reason for sleepless nights during pregnancy. To ease leg discomfort, stretch your calves before bed, stay hydrated, and include magnesium- and potassium-rich foods in your diet (like bananas, leafy greens, and avocados).
Gentle prenatal massages, warm compresses, or soaking your feet in warm water before bedtime can help relax tense muscles. Wearing comfortable shoes and avoiding standing for long periods can also prevent cramps.
If symptoms become severe or frequent, talk to your doctor to rule out conditions like Restless Leg Syndrome (RLS) or nutritional deficiencies.
Tips to Sleep Better During Pregnancy
Getting quality sleep during pregnancy can be challenging—but with the right habits and adjustments, it’s absolutely possible. Here are some effective, pregnancy-safe ways to help you sleep better:
Find the best sleep position – Sleep on your left side to improve blood flow to your baby and reduce pressure on your back and organs. Use a pregnancy pillow to support your belly and knees for added comfort.
Create a bedtime ritual – Wind down at least 30 minutes before bed. Try gentle stretching, deep breathing, or listening to soft music to signal your body that it’s time to rest.
Keep your sleep environment calm – Make your bedroom a peaceful space—cool, dark, and quiet. Use blackout curtains, soft bedding, and an aroma diffuser with lavender or chamomile essential oils (if approved by your doctor).
Eat light at night – Avoid large or spicy meals before bedtime, as they can trigger heartburn and acid reflux. Opt for a light snack like warm milk, yogurt, or a banana instead.
Stay Active: It is recommended that throughout the day, you engage in low-impact exercise such as walking or prenatal yoga, as it allows you to release tension and enhances your chances of sleeping soundly. It is important to refrain from exercising close to bedtime.
Stay Hydrated: Drink adequate fluids throughout the day, but refrain from consuming fluids 2–3 hours before bedtime to reduce the chances of waking up to use the restroom.
Avoid Excessive Screen Time Before Bed: The blue light emitted by phones and tablets may inhibit the production of melatonin. Blue light inhibits the production of the hormone that helps you sleep, as it inhibits the production of melatonin. Turn screens off at least an hour before bed.
Manage Stress/Anxiety: Pregnancy can produce emotional peaks and valleys. Consider mindfulness and journaling, or share with your partner what you are thinking (they can help to clear your mind before bedtime.
Nap Wisely: If you deem it necessary to nap, keep it no more than 20-30minutes. Additionally, avoid napping late in the afternoon to prevent interfering with your evening sleep.
Consult with your healthcare provider: If sleeplessness persists even after lifestyle changes, your doctor may recommend treatments or therapies that are safe for you, based on your particular pregnancy considerations.
Final Thoughts
Pregnancy insomnia is extremely prevalent; however, it shouldn't be your whole experience. By making a few conscious adjustments to your routine—like setting a soothing sleep setting, relieving stress, and practicing sleep hygiene—you can dramatically improve your sleep.
Sleeping poorly is your body's normal adjustment to huge physical and hormonal changes, and fortunately, it will lessen as time goes on. Always talk with your healthcare professional before taking medication or supplements.
With time, self-care, and support, you can return to restorative nights of sleep, giving yourself and your baby supportive sleep.
