Struggling with lack of sleep during pregnancy? 10 tips to help
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
You’ve heard of morning sickness, but what about pregnancy insomnia? Learn what causes this lack of sleep during pregnancy and 10 tips to help you get the rest you need.
Hello mamas-to-be. Are you reading this in the middle of the night? Or are you sleep-deprived and struggling to keep your eyes open in the middle of the afternoon (again)?
If you’re pregnant, you might be having a hard time getting the rest you need — and it can be hard to pinpoint exactly why. Maybe it’s because you just can’t get comfortable in bed, either due to your growing belly or those awful back and hip aches. Perhaps you’re struggling with sciatica, or some other pregnancy-related issue, like heartburn. Or maybe you’re just overwhelmed by racing, anxious thoughts. Could be all of these things.
Sleep deprivation is awful, and especially during pregnancy, it can leave you feeling overwhelmed and worn out. Let’s explore why sleep can be so tricky during pregnancy, and how you can find relief during this special—but tough—time.
What is pregnancy insomnia?
Pregnancy insomnia is the condition that makes it difficult to fall asleep, stay asleep, or get enough quality sleep during pregnancy.
If you find yourself lying awake at night or waking up more tired than you should, you’re likely dealing with pregnancy insomnia.
While pregnancy insomnia isn’t a medical condition on its own, it’s a common issue that many people face when they’re expecting. Fortunately, there are ways to manage it and get more rest, and you don’t have to go through it alone.
7 causes for lack of sleep during pregnancy
Pregnancy insomnia is a part of the experience for many parents-to-be — and there are a lot of reasons why.
1. Hormonal changes: Hormones fluctuate throughout pregnancy, and annoyingly, they can also disrupt your sleep. Progesterone, which increases when you’re expecting, can make you feel sleepy during the day but leave you wide awake at night. It also relaxes certain muscles, which can also create breathing issues that disturb your sleep.
2. Frequent urination: Do you feel like you’re constantly running to the bathroom every five minutes? (You probably are.) Obviously your uterus putting pressure on your bladder can lead to frequent urination, but did you know that rising hormones in the first trimester can too? This can make it hard to get the deep, uninterrupted sleep your body needs.
3. Physical discomfort: Your belly can make it difficult to find a comfortable sleeping position, and cause back pain, sore hips, and leg cramps. These physical changes are a normal part of pregnancy, but they can definitely interfere with your sleep, especially in the second and third trimesters.
4. Heartburn and indigestion: Pregnancy hormones can slow down digestion, and added pressure on your stomach can worsen heartburn. You might experience acid reflux, too, which can also keep you awake at night.
5. Stress and anxiety: It’s normal to feel a mix of emotions during pregnancy, and stress is obviously one of them. Whether you’re worrying about your baby’s health, planning for labor, or adjusting to the idea of becoming a parent, you might have a hard time quieting racing thoughts when you want to be winding down.
6. Baby’s movements: Feeling your baby move can be one of the most magical parts of pregnancy, but those kicks, twists, and rolls can also disturb your sleep, especially if your baby decides to have a dance party at night. Babies tend to be more active when you’re physically still, which makes it extra tricky to settle down to sleep.
7. Breathing changes: As your pregnancy progresses, your body needs more oxygen, because your growing baby is taking up some of the space your lungs usually use to inflate. This can sometimes lead to shortness of breath or nasal congestion.
How to help pregnancy insomnia: 10 tips for better sleep
If you’re suffering from pregnancy insomnia, you’ll likely be willing to try anything to improve your sleep. Some changes may take a little trial and error, so give a few a try and see what works for you.
You might also consider reaching out to your healthcare provider for additional guidance. You don’t have to navigate this alone.
1. Establish a soothing bedtime routine
When you have a consistent wind-down routine, you tell your body that it’s time to rest. Try going to bed and waking up at the same time each day, even on weekends, and include calming activities before bed, like reading, journaling, or taking a warm bath. A predictable pattern can help your body develop a natural rhythm for sleep. Here’s nine tips to help you create the ideal bedtime routine.
💙 Ease your pregnant mind into a deep, regenerative sleep during the Glimmering Lake Sleep Meditation with Kate Johnson.
2. Make your bedroom a sanctuary for sleep
Keep your room cool, dark, and quiet, so it feels relaxing. (To make your bedroom sleep-friendly and cozy, try these six tips.) Use supportive pillows to cushion your back, belly, and between your knees — you can even try a pregnancy pillow to help you find a comfortable position.
3. Plan what you eat and drink carefully
What you eat and drink can impact your sleep, so avoid heavy meals, spicy foods, and caffeine in the evening. And while staying hydrated is important, try not to drink too much water before bed to avoid trips to the bathroom.
4. Stay as active as you can during the day
Regular exercise like walking, swimming, or prenatal yoga can help reduce stress and tire your body out, which can make it easier to fall asleep. Just try to avoid vigorous workouts close to bedtime, as they can actually leave you more energized than relaxed. (Talk to your doctor for tailored advice, but generally speaking, here’s what you need to know about exercising during pregnancy.)
5. Practice relaxation techniques to find your calm
Stress and anxiety can make it hard to turn your brain off at night, so use deep breathing exercises, meditation, or calming music to help you relax. You might also try progressive muscle relaxation, where you tense and release each muscle group, as these can help ease any physical tension. Check out our 10 mindful tips to sleep well during pregnancy.
💙 Learn how to Calm Anxiety with the Breath during this meditation for pregnancy.
6. Try a different sleeping position
As your pregnancy progresses, sleeping on your left side is often the most comfortable position for many people. If you’re not naturally a side-sleeper, use pillows to support your belly and back to make it easier. Also, later in pregnancy, try to avoid sleeping on your back, as this can compress the vena cava, your body’s largest vein.
7. Limit your screen time before bed (and during the night)
The blue light from phones, tablets, and TVs can interfere with your body’s natural production of melatonin, the hormone that helps you sleep. Try to avoid screens for at least an hour before bed and choose a calming activity like reading or journaling instead. If you wake up during the night, resist the urge to grab your phone, and instead try some deep breathing or relaxation techniques. Here are 12 relaxation ideas we love.
8. Try natural relaxation aids (with your doctor’s approval)
Some natural sleep remedies, like chamomile tea or lavender essential oils, are thought to help promote sleep. Of course, check with your doctor before trying anything new if you have any questions or concerns.
9. Break up nighttime worries with planned time during the day
If anxious thoughts are keeping you awake, try dedicating 10–15 minutes during the day to write down your concerns and any possible solutions. This practice can help you process your thoughts and keep them from taking over your night.
10. Don’t fight sleeplessness
If you can’t fall asleep after 20 minutes, get up and do something calming, like stretching, reading, or listening to soft music. Lying awake in bed can make you feel more frustrated and anxious, so it’s okay to take a short break and try to get to sleep again later.
💙 Pop on the Ambient Sleep for Pregnancy playlist to help you find some moments of peace, even if you can’t sleep.
When to consult a doctor about pregnancy insomnia
Sometimes, no matter what you do, pregnancy insomnia can feel unmanageable and start to interfere with your daily life. If this happens, reach out to your doctor for help.
Here are some signs that it’s time to chat to your healthcare provider about pregnancy insomnia.
You feel constantly exhausted: Chronic fatigue can affect your mood, and exhaustion can make it difficult to stay awake, focus, or get through your usual tasks.
You’re experiencing severe stress or anxiety: While occasional worries are normal during pregnancy, persistent anxiety or racing thoughts shouldn’t keep you awake night after night.
You’re noticing physical symptoms: Insomnia can sometimes come with other issues, like high blood pressure, severe headaches, or dizziness. These could be signs of a more serious condition, like preeclampsia, which requires prompt medical attention.
You’re considering medication or supplements: Many over-the-counter sleep aids or herbal remedies aren’t safe during pregnancy. Before you try anything, talk to your doctor.
Lack of sleep during pregnancy FAQs
How common is pregnancy insomnia?
Pregnancy insomnia is common. About 78% of pregnant people experience sleep issues, especially in the second and third trimesters, according to research.
Still, there’s not necessarily a simple solution to this widespread issue. If you’re struggling with pregnancy insomnia, and quick fixes aren’t working, ask your doctor for help.
What are some natural remedies for pregnancy insomnia?
There are several natural approaches you can try to improve sleep during pregnancy, but it’s always a good idea to check with your doctor before starting anything new.
Some people find that drinking a warm, caffeine-free tea like chamomile before bed can help them relax.
Using lavender essential oil in a diffuser or as part of a warm bath can create a soothing bedtime environment.
Relaxation techniques, such as deep breathing exercises, meditation, or prenatal yoga, can help calm your mind and body before bed. Find an activity that works for you and stick with it.
Does pregnancy insomnia affect the health of the baby?
Sleepless nights are unlikely to affect the health of your baby. They will still get the nutrients and support they need to grow and develop, even if you’re feeling exhausted.
However, persistent, severe insomnia can take a toll on your overall wellbeing, as this can lead to increased stress, a weakened immune system, and higher blood pressure, which could indirectly affect your pregnancy.
Are there over-the-counter sleep aids recommended for pregnant women?
Most over-the-counter sleep aids, like melatonin, antihistamines, or herbal remedies, aren’t recommended during pregnancy. That’s why it’s essential to consult your doctor before taking anything to help you sleep. A professional can help you find solutions that support both your sleep and your baby’s health.
Can my diet help improve sleep during pregnancy?
Your diet can play a significant role in how well you sleep during pregnancy.
Eating foods rich in magnesium, like nuts, seeds, bananas, and leafy greens, may help relax your muscles and promote better sleep.
Having a light snack before bed, such as whole grain crackers with a bit of peanut butter, can help stabilize your blood sugar levels and prevent nighttime hunger pangs.
Avoiding caffeine and sugary foods in the afternoon and evening is also important, as these can make it harder to wind down.
If heartburn is keeping you awake, try eating smaller, more frequent meals during the day and avoiding spicy or acidic foods close to bedtime.
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