How to Cope with Pregnancy Insomnia?
Pregnancy can be such a paradox. It’s a time of immense growth (both metaphorically and literally!) hope, and anticipation, but it’s also when sleep so often feels elusive. You’re doing everything you can to prepare for the arrival of your baby, yet sleep – one of the most basic forms of restoration – can be just out of reach.
Pregnancy insomnia is incredibly common, especially as you reach the later stages. It may be difficulty falling asleep, waking frequently during the night, or consistently finding yourself awake far too early. As if the tiredness itself weren’t enough, you might notice irritability creeping in, struggling with brain fog, or feeling physically drained during the day.
In fact, around one in four women will experience insomnia in early pregnancy, but this number rises dramatically to approximately 80% by the final trimester. And it often feels like nature’s cruel trick: at the very moment when rest is most needed, it’s hardest to achieve.
So, what’s going on?
It’s important to be compassionate with yourself. Your body is undergoing monumental changes, which affect every part of you, including your ability to rest.
In early pregnancy, shifts in hormone levels – particularly progesterone and estrogen – can interfere with your sleep patterns and even affect your breathing during the night.
By the third trimester, it’s the sheer physicality of growing another human that often presents the biggest challenge. Causes of sleep disruption during this stage can include:
Nausea and heartburn:
Particularly troublesome if you lie down too soon after eating.
Increased metabolism and heart rate:
Your body is working hard, all the time.
Frequent nighttime trips to the bathroom:
The pressure on your bladder is relentless.
Physical discomfort:
Leg cramps, back pain, or simply finding a comfortable position to sleep in.
Anxiety:
The reality of welcoming a new life can feel overwhelming at times. And the stillness of night can be when worries surface most strongly.
Anxiety is particularly worth mentioning. It’s completely natural to feel worried about the future or even about your own sleep difficulties. And when anxiety is heightened, so too is the release of cortisol – the stress hormone that can make falling asleep feel impossible. It’s a cycle, but it’s not unbreakable. We offer you the best sleep therapy that can help you deal with these problems.
What can I do about it?
It’s reassuring to know there are practical, compassionate ways to ease insomnia during pregnancy. Here are some approaches to gently guide your body back towards rest.
In the run-up to bed:
Be mindful of your daily activities
What you do during the day can have a significant impact on your ability to rest at night. Gentle exercise, such as walking or prenatal yoga, can support healthy sleep by encouraging your body to feel sleepier at the right time.
It’s understandable to want to nap if you’ve had a poor night’s sleep, but try to limit naps to no more than 20–30 minutes and avoid them altogether in the late afternoon or evening.
Reduce the risk of heartburn
If heartburn is keeping you up at night, you could experiment by switching from three large meals to a few, smaller meals throughout the day. Avoid foods that may trigger symptoms, like greasy or spicy foods, and avoid eating two hours before bed to prevent any digestive discomfort.
Cut back on fluids before bed
Frequent bathroom breaks are part and parcel of pregnancy. However, to cut down on nighttime visits, try to avoid drinking too much before bedtime. Aim for no more than a glass of water two hours before bed and take small sips to stay hydrated without gearing yourself up for a night of jumping in and out of bed.
Avoid stimulants
During pregnancy, it is recommended that you cut back on caffeine anyway, but it’s still important to be mindful of when in the day it is consumed, even in small amounts. Caffeine works by blocking adenosine, the chemical in your brain that makes you feel sleepy as the day progresses. At the same time, it triggers the release of adrenaline which leaves you feeling energised. The effects are quick (often within 15 minutes) and can last far longer than people realise (your 3pm cuppa could still be in your system at bedtime!).
Also steer clear of screens with blue light. While a late-night scroll of social media or a Netflix binge may seem harmless enough, the light emitted can trick your brain into thinking it’s daytime. Doomscrolling through bad news or getting hooked on an intense TV drama can also spike anxiety and leave your mind buzzing – not an ideal recipe for a relaxing evening wind-down.
Jot down your worries
If you’re experiencing anxiety, try talking to your partner, a friend or a professional about your worries. Jotting down your concerns in a journal will also help you articulate these issues to others and alleviate the noisy chatter in your mind before you head to bed.
At bedtime:
Practise good sleep hygiene
In How to Be Awake So You Can Sleep Through the Night, I mention that I’m not a fan of the term ‘sleep hygiene’. It sounds clinical, almost sterile – as if sleep is something to be scrubbed and polished into existence. But behind the phrase lies a set of practical, supportive habits that genuinely make a difference to how well you rest. And it’s that simplicity and practicality I want to focus on.
Sleep hygiene refers to the healthy habits, behaviours, and environmental factors you can influence to help you get a good night’s sleep. This includes going to bed and waking up at the same time every day, even at weekends. A consistent schedule helps to regulate your circadian rhythm – your 24-hour internal clock that controls sleep and wakefulness. Think of it as creating a natural rhythm that your body starts to recognise and respond to, making the transition into sleep feel smoother.
Creating a restful environment is just as important. Making your bedroom a haven for sleep means keeping the room cool, dark and quiet. Some people find it helpful to use a sound machine with soothing music or natural sounds to enhance the relaxing atmosphere. Whatever makes you feel at ease and signals to your body that it’s time to wind down.
And don’t overlook the basics. Take a good look at your bed – is it genuinely comfortable to sleep in? Maybe it’s time to invest in a new mattress or some better pillows. If you’re nearing the end of pregnancy, a special pillow to support your growing tummy could ease discomfort and help you settle.
So, while I might not be fond of the term, there’s a reason these principles are so often repeated. They work. And they work best when you make them your own – finding what feels restful and reassuring to you.
Experiment with relaxation techniques
There are a number of ways you can help your mind and body relax. You could try breathing exercises, gentle stretches, meditation or enjoy a warm bath.
An effective technique is Progressive Muscle Relaxation (PMR) which involves systematically tensing and relaxing different muscle groups to release tension and indicate your parasympathetic nervous system to hit “rest and digest” mode.
Don’t fixate on sleep
I know, that’s easy to say but if you’re lying awake, staring at the ceiling, you can inadvertently start training your brain to identify your bed as a space for worry rather than for sleep. If you’re struggling to close your eyes or you wake up in the night and can’t fall back to sleep, then try not to stress about it. Get out of bed and try a relaxing activity such as reading a book under a soft light.
Final thought
Pregnancy insomnia is incredibly common. It’s frustrating, draining, and it can make those daytime hours feel heavy and hard. But you are not alone in this. If lifestyle changes aren’t easing your symptoms, speak to your midwife. They can offer support and guidance that is both practical and empathetic.
Pregnancy is a journey, and like all journeys, there will be challenges along the way. But be kind to yourself. You are doing your very best, and that is enough. For more help book a meeting with heather darwall smith.
