Pregnancy Insomnia: Why You Can’t Sleep & How to Fix It
Pregnancy is supposed to make you tired, right? Then why are you wide awake at 3 AM staring at the ceiling? If this sounds familiar, you’re dealing with pregnancy insomnia—and you’re not alone!
Nearly 8 out of 10 pregnant women struggle with sleep at some point. The good news? There are simple, safe ways to get better rest.
In this guide, we’ll cover:
✔ Why pregnancy ruins your sleep
✔ 5 easy fixes to try tonight
✔ When to ask your doctor for help
Why Can’t Pregnant Women Sleep?
Insomnia in pregnancy happens for some very real (and annoying) reasons:
1. Your Growing Bump
- Hard to get comfortable
- Baby kicks at night
- Need to pee every hour
2. Crazy Hormones
- Estrogen & progesterone mess with your sleep cycle
- Anxiety about labor or parenting keeps your brain buzzing
3. Physical Discomfort
- Heartburn (that burning feeling in your chest)
- Leg cramps (sudden painful muscle spasms)
- Restless legs (the urge to keep moving them)
5 Tricks to Sleep Better Tonight
You don’t need sleeping pills—try these doctor-approved tips first:
1: Fix Your Sleep Position
✔ Sleep on your LEFT side (best for blood flow to baby).
✔ Use a pregnancy pillow (supports your belly & hips).
✔ Put a pillow between your knees (eases back pain).
2: Set a “Wind-Down” Routine
✔ Stop screens 1 hour before bed (phone light tricks your brain into staying awake).
✔ Take a warm bath (relaxes muscles).
✔ Read a boring book (yawns guaranteed!).
3: Watch What You Eat & Drink
✔ Avoid caffeine after noon (coffee, tea, chocolate).
✔ Don’t eat spicy/heavy meals before bed (triggers heartburn).
✔ Drink most of your water in the day (fewer bathroom trips at night).
4: Relax Your Mind
✔ Try deep breathing (inhale 4 sec, hold 4 sec, exhale 6 sec).
✔ Listen to a sleep meditation (free on YouTube or apps like Calm).
✔ Write down worries in a journal (gets them out of your head).
5: Move During the Day
✔ Go for a walk (even 15 minutes helps).
✔ Do prenatal yoga (gentle stretches = better sleep).
✔ Just don’t exercise too close to bedtime (can keep you awake).
