Tips for Dealing With Insomnia During Pregnancy
Insomnia in pregnancy is fairly common, accounting for nearly 55% of pregnancies with the highest insomnia reported in the third trimester. Learn with Midwife Faren about ways you can cope with pregnancy insomnia.
Pregnancy can be a beautiful and exciting journey—but it doesn’t always come with restful nights. Many expectant mothers experience insomnia, whether from physical discomfort, frequent bathroom trips, anxiety, or shifting hormones. While some sleep disruptions are normal, there are safe and effective ways to improve your rest.
Create a Relaxing Bedtime Routine
Try winding down with a warm shower or bath before bed.
Read a calming book or listen to soft music instead of scrolling your phone.
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A consistent bedtime routine signals to your body that it’s time for rest.
Make Your Sleep Space Comfortable
Use extra pillows to support your belly, back, and between your knees. A pregnancy pillow can be a game-changer! Most of our mothers love the prenatal pillows.
Keep the room cool, dark, and quiet or use a white noise machine.
Invest in soft, breathable bedding to reduce overheating.
Watch What (and When) You Eat
Avoid heavy, spicy, or greasy meals right before bedtime. They can trigger heartburn, a common sleep disruptor.
Cut down on caffeine, especially in the afternoon and evening.
Keep a light, protein-rich snack nearby (like yogurt, cheese, or nuts) to prevent waking up hungry at night.
Manage Stress and Anxiety
Anxious thoughts can keep your mind racing. Try:
Journaling before bed to “empty” your thoughts.
Meditation or mindfulness apps designed for sleep.
Talking openly with your partner, midwife, or doula about your worries.
Sometimes, just voicing your concerns makes them feel less overwhelming.
Move Your Body During the Day
Regular light exercise (like walking, swimming, or prenatal stretching) promotes deeper sleep.
Avoid strenuous activity right before bed, which can be too energizing.
Adjust Sleep Positions
As your pregnancy progresses, sleeping on your left side is best for blood flow and comfort. If you find yourself tossing and turning, use pillows to prop yourself into a semi-reclined position.
Take Short Naps (If Needed)
If insomnia is keeping you up at night, don’t be afraid to take a 20–30 minute nap during the day. Just try not to nap too late in the evening, as it may make falling asleep harder.
Know When to Ask for Help
If insomnia becomes severe causing exhaustion, mood changes, or interfering with daily life talk to your midwife or healthcare provider. They can help rule out conditions like restless leg syndrome, sleep apnea, or anxiety disorders, and advise on safe treatment options.
Insomnia during pregnancy is common, but you don’t have to suffer through endless sleepless nights. By creating a soothing routine, adjusting your sleep environment, and caring for your body and mind, you’ll set yourself up for better rest. And remember: this season is temporary. Soon, you’ll be meeting your little one—and all the sleepless nights will have a very different cause!