top of page
Insomnia During Pregnancy
Insomnia during pregnancy is common. About one in four women struggle in early pregnancy, and by the third trimester nearly eight in ten report poor sleep. A peer-reviewed study found 43.9% met criteria for clinical insomnia.
Typical symptoms include difficulty falling asleep, frequent awakenings, vivid or unsettling dreams, and early morning waking.
Causes of pregnancy based insomnia vary as pregnancy progresses.
In the first trimester, rising estrogen and progesterone disrupt the body’s sleep rhythm and temperature control.
By the third trimester, physical discomfort, a growing bump, and more frequent night-time bathroom visits often make sustained sleep difficult.
If sleeplessness becomes persistent or affects mood, it’s always best to mention it to your GP or midwife at your next check-up.
General Insomnia Advice Not to Forget
Whether pregnant or not, the Sleep Foundation recommend CBT-i based sleep hygiene tips:
-
Keep regular hours: go to bed and get up at consistent times, even on weekends.
-
Wind down: avoid screens, news or stimulating conversations for one hour before bed.
-
Limit caffeine: no tea, coffee, cola or energy drinks after late afternoon.
-
Avoid late dinners: especially if prone to heartburn; choose lighter evening meals.
-
Stay active: a daily walk, swim or prenatal yoga improves sleep pressure and daytime mood.
-
Skip long naps: daytime napping reduces the natural drive for sleep at night.
-
Relaxation response: slow breathing, mindfulness, or progressive muscle relaxation help quiet the mind and prepare the body for rest.
Specific Pregnancy Insomnia Advice
As pregnancy progresses, small adjustments make a big difference:
-
Bump-friendly sleep positions: try sleeping on your side in late pregnancy. Use pillows between your knees and under your bump for support. If you wake on your back, don’t worry—just return to your side.
-
Manage heartburn: switch to smaller, earlier meals and avoid spicy or fatty foods.
-
Reduce night-time trips to the loo: cut back on large drinks two hours before bed, but take small sips if thirsty.
-
Ease restless legs or cramps: gentle stretching or a short evening walk helps regulate circulation and temperature.
-
Accept strange dreams: unusual or intense dreams about babies and childbirth are normal; talking about them can reduce anxiety.
-
Create comfort: add extra pillows, keep the room cool and dark, and listen to soft white or brown noise if the household is noisy.
Finally, remember: occasional sleeplessness will not harm your baby. Prioritise rest whenever you can, follow consistent routines, and use gentle CBT-i techniques to retrain your body’s sleep rhythm safely through every stage of pregnancy.
Is insomnia common during pregnancy?
Yes. Sleep disruption is frequent: roughly one in four women struggle in early pregnancy, and by the third trimester nearly eight in ten report poor sleep. Rates of clinical insomnia are also high, reflecting hormonal shifts, physical discomfort, and changing routines that make sustained sleep harder during pregnancy.
What causes insomnia during pregnancy?
Causes change by trimester. Early on, rising oestrogen and progesterone disrupt circadian rhythm and temperature control. Later, a growing bump, heartburn, vivid dreams, and more bathroom trips fragment sleep. Stress or daytime napping can further reduce night-time sleep pressure, making it harder to fall asleep and stay asleep.
How can I sleep better during pregnancy?
Keep regular hours, wind down without screens, and avoid long naps. Try side-sleeping with pillows for bump and knee support. Eat lighter, earlier dinners, limit fluids late evening, and use gentle relaxation (slow breathing, mindfulness). Stay active with a daily walk or prenatal yoga to build healthy sleep pressure.
bottom of page