Is pregnancy insomnia disrupting your nights and wearing on you during the day? While it can be incredibly frustrating, insomnia during pregnancy is a normal symptom that most pregnant people will experience at some point in their pregnancy.
Pregnancy insomnia can leave you feeling exhausted, defeated, and unsure where to turn. We’re here to break down the causes of pregnancy insomnia and offer some practical strategies so you can rest easier and start to feel more like yourself again.
Ease physical discomfort at night with our collection of pregnancy pillows designed to support better sleep.
What is Pregnancy Insomnia?
Insomnia during pregnancy refers to trouble falling asleep, staying asleep, or waking up too early, and feeling tired or unrested as a result. Pregnancy insomnia is a common experience for many expecting parents, even with the general lack of energy and constant state of tiredness that is pregnancy fatigue. Insomnia often starts in the first trimester and continues throughout the duration of the pregnancy.
Symptoms of Insomnia While Pregnant
Experiencing trouble sleeping during pregnancy can present in a number of different ways and in varying degrees. You may have trouble falling asleep at night, even when you are physically and mentally exhausted. Or maybe you fall asleep just fine, but wake up frequently throughout the night. Some pregnancy insomnia signs are less obvious, like struggling to focus on tasks or increased irritability. All of these symptoms are completely normal and may come and go throughout your pregnancy.
- Trouble falling asleep, even when tired
- Waking up frequently throughout the night
- Feeling unrefreshed or fatigued during the day
- Difficulty concentrating or staying focused
- Increased irritability or mood swings
When Does Pregnancy Insomnia Start?
Pregnancy insomnia can begin as early as the first trimester, when hormones start to fluctuate. As your pregnancy progresses, the degree of insomnia and primary causes may evolve. Insomnia is most common in the third trimester, when your growing belly creates the most physical discomfort, like back pain, heartburn, and frequent trips to the bathroom. Insomnia can vary greatly by individual, but most pregnant people will experience at least some level of it during their pregnancy.
First Trimester Insomnia
Early pregnancy insomnia is often linked with the immense changes happening to your body and mind. Hormone levels are shifting rapidly, which can make it hard to fall or stay asleep even if you feel tired, and common pregnancy symptoms like nausea and leg cramping can interrupt your sleep as well. Early pregnancy can also be a time of emotional overwhelm, with anxious thoughts about the future racing through your mind and affecting your ability to sleep.
Second Trimester Insomnia
The second trimester is known for providing a bit of relief from common pregnancy symptoms, including insomnia, but that’s not the case for everyone. Some may still struggle with falling or staying asleep due to anxious thoughts, vivid dreams, or the beginning of physical discomfort. Many pregnant people will start to wake up in the middle of the night needing a bathroom break, and some find it difficult to fall back asleep.
Third Trimester Insomnia
The third trimester brings the most physical discomfort as your body gets closer to giving birth. More frequent urination, trouble getting comfortable, restless leg syndrome, and baby movements all contribute to sleep struggles. In addition to the physical discomfort, the anticipation of labor and increased emotions make this stage one of the most challenging for sleep. Remember that you are not alone, and there are some practical tips and resources available to help you rest a little easier during the final weeks.
What Causes Pregnancy Insomnia?
What causes insomnia during pregnancy will vary based on the individual and stage of pregnancy. Causes of insomnia range from the incredible physical changes your body is going through to the intense emotions experienced during this time. Sleep disruptions are incredibly common, and understanding some of the primary culprits can help ease frustration and provide reassurance that it’s a normal part of the journey.
- Hormone Changes: rising levels of estrogen, progesterone, and other hormones can reduce deep sleep and lead to more awakenings
- Heartburn or Indigestion: the burning sensation of reflux may worsen when you lay down, making it harder to fall or stay asleep
- Anxiety or Racing Thoughts: with so many major life changes and unknowns, it can be difficult to quiet the mind when it’s time for bed
- Nausea: usually experienced in the first trimester, nausea can wake you up at any hour of the night
- Frequent Urination: your growing belly puts pressure on the bladder, resulting in more frequent trips to the bathroom
- Cramps & Physical Discomfort: leg cramping, sciatica, back pain, and overall discomfort can intensify later in pregnancy, causing sleep disruptions
- Vivid Dreams: hormonal changes can result in more intense and memorable dreams, waking you from sound sleep and making it hard to fall back asleep
Sciatic pain keeping you up at night? Learn how to ease discomfort with our top tips for managing sciatic pain during pregnancy.
How to Help Pregnancy Insomnia
Pregnancy insomnia can feel like an endless uphill battle, but there are several simple and effective strategies to mitigate it. Our pregnancy insomnia remedies include a mix of immediate relief ideas like improving positioning, to longer-term habits like prioritizing sleep routines. While there is no universal pregnancy insomnia cure, these small changes can add up to make a big difference. Individual results will vary depending on the stage of pregnancy and your unique needs, so be patient with yourself and be open to adjusting as you go.
Use a Pregnancy Pillow
A pregnancy pillow can be a game-changer for sleep duration and quality. These pillows keep your body in alignment throughout the night, alleviating pressure on your joints by providing extra support to your belly, back, and legs. Using a pregnancy pillow is a quick and effective way to reduce tossing and turning at night and create a more comfortable sleep environment.
Boppy® offers a variety of prenatal pillows to fit different sleep styles and needs, from the full-body support of our Total Body Pillow to the targeted comfort of our Side Sleeper and Wedge pillows. Finding the right fit can help reduce nighttime discomfort, making it easier to fall (and stay) asleep, even when pregnancy symptoms are at their peak.
Stick to a Consistent Sleep Schedule
Setting and maintaining a consistent bedtime and wake-up time (even on the weekends) will help regulate your body’s internal clock and support deeper, more restful sleep. Establishing a wind-down routine, like reading or meditating, can also help signal to your body that it’s time for rest. Sticking to a consistent sleep schedule and wind-down routine will over time improve your ability to fall and stay asleep.
Explore Meditation & Relaxation Techniques
Gentle, calming practices like deep breathing, guided meditation, progressive muscle relaxation, and prenatal yoga may seem insignificant but they can make a big difference in easing pregnancy insomnia. These techniques help to quiet the mind, reduce overall stress, and lower your heart rate, easing the transition into sleep. Even just 5-10 minutes a night before bed can shift your body into sleep mode and improve your sleep quality.
Mitigate Heartburn & Acid Reflux
Heartburn and acid reflux are major contributors to pregnancy insomnia, especially in the second and third trimester. Symptoms tend to worsen when lying down, so try to stay upright for an hour after eating and before going to bed. Limit triggering foods like spicy or greasy options and stick to smaller, more frequent meals throughout the day. You can also try propping up with our prenatal pillows to reduce reflux symptoms.
Planning ahead? Reflux can be an issue for babies, too. Our Uplift™ Nursing Pillow is thoughtfully shaped to help support the baby during and after feeding, especially helpful for little ones prone to reflux. You can also explore more tips in our infant reflux blog.
Exercise During the Day
Moderate exercise during the day, like walking, swimming, or prenatal yoga, can support better nighttime sleep. Even moving your body for just 20-30 minutes per day can help regulate energy levels, reduce stress, and gently tire the body. Aim to get your movement in earlier in the day as intense activity too close to bedtime can stimulate your body and keep you awake. As always, talk to your doctor before starting or changing your exercise routine during pregnancy to make sure your plan is safe and supportive for you and your baby.
Utilize a Sleep Aid While Pregnant
Some pregnant people consider taking a sleep aid, whether a natural option like magnesium or herbal teas, or a doctor-approved medication like Unisom. While these sleep aids can offer relief, it’s important to consult with your healthcare provider before taking anything new, even over-the-counter or natural remedies. Everyone’s pregnancy is unique, and your provider can guide you to the most effective and safe option for you.
Talk to Your Doctor
If pregnancy insomnia becomes persistent to the point that it significantly impacts your daily life, it’s time to talk to your healthcare provider. They can help rule out underlying conditions like anxiety or sleep apnea, and guide you towards a tailored solution. Whether it’s personalized recommendations, lifestyle changes, or safe treatment options, your provider is there to support you every step of the way.
Explore Boppy’s extensive collection of Pregnancy Pillows to help improve your sleep.
Find Support for Pregnancy Insomnia with Boppy
If you are currently in the throes of persistent pregnancy insomnia, you are not alone. Educating yourself with the knowledge of common causes, mitigation techniques, and when to seek out support from your healthcare provider is the first step. In addition to the strategies outlined in this article, there are countless resources out there to help.
Pregnancy Insomnia FAQs
Is insomnia a symptom of pregnancy?
Yes, insomnia can be an early sign of pregnancy for some people. Hormonal changes in the first few weeks may lead to restless sleep or trouble falling asleep, even before other symptoms appear. That said, insomnia can also be caused by many other factors, so it’s always best to check in with a doctor if you think you might be pregnant.
How can I sleep during pregnancy?
Learning how to sleep while pregnant often involves adjusting your sleep environment and daily habits. Using a pregnancy pillow, sticking to a consistent bedtime, and practicing relaxation techniques can all help improve sleep quality.
When does pregnancy insomnia go away?
Pregnancy insomnia often improves after childbirth, once hormone levels balance out and physical symptoms subside. However, every experience is different, and some may continue to face sleep challenges into the postpartum period. The good news is you can continue using your pregnancy pillow during postpartum to ease lingering discomfort and support your changing body.