Overcome Sleeping Difficulty in Pregnancy: Tips and Solutions

If you’re lying awake night after night, feeling more restless than rested, you’re not alone. Sleep can become surprisingly elusive during pregnancy, even if you were a great sleeper before. It doesn’t mean anything is wrong. Your body and mind are going through an incredible transformation, and sleep often shifts right alongside it.

This discomfort doesn’t reflect how well you’re coping. It’s okay if you’re waking up anxious, physically uncomfortable, or just can’t seem to settle down. Sleep struggles during pregnancy are common, valid, and, thankfully, something we can support.

In this guide, you’ll:

Learn why sleep gets disrupted during pregnancy
Understand how sleep changes across each trimester
Explore safe, comfortable sleep positions
Try calming, non-medicinal routines to support better rest
Know when it’s time to reach out for extra help

What Is Pregnancy Insomnia?

Pregnancy insomnia refers to the difficulty in falling asleep, staying asleep, or waking too early, even when you’re tired. And it’s not just about the bump or needing to pee (though those count too).

Hormones, anxiety, physical discomfort, vivid dreams, and a racing mind all play a role. While frustrating, insomnia during pregnancy doesn’t mean something is wrong. It’s your body adapting, and there are ways to help it rest again.

How Common Is Insomnia During Pregnancy?

If you’re feeling tired but can’t seem to rest, you’re truly not alone. Studies show that 46–78% of pregnant women experience some form of sleep disturbance, and insomnia in particular affects up to 80%, making it one of the most common struggles during pregnancy. It’s completely normal to feel frustrated or worn out, and there are ways to gently ease this phase.

Many expectant parents lie awake despite being exhausted, which can feel emotionally draining.
Sleep challenges often peak in the first and third trimesters due to hormonal and physical shifts.
Restlessness, frequent waking, or vivid dreams are all part of the sleep puzzle, and they’re more common than you might think.

Recognising the Signs of Pregnancy-Related Sleeplessness

Not all sleep struggles during pregnancy look the same. For some, it’s drifting off easily but waking up too soon. For others, it’s lying in bed while thoughts race, or your body just won’t settle. However, it appears to you that it’s valid, and it’s more common than you might think. Identifying these patterns is the first step toward finding what helps.

Some common signs to gently watch for include:

Trouble falling asleep, even when your body feels completely drained.
Waking up often through the night or too early in the morning.
Restlessness or racing thoughts that make it hard to settle in bed.
Feeling unrefreshed, like you’ve barely slept at all.
Emotional changes, such as irritability, sadness, or anxiety, are tied to poor sleep.

What’s Really Keeping You Up at Night?

Sleep during pregnancy often gets interrupted by more than just a growing bump. It’s a mix of small changes, both physical and emotional, that can quietly build up and make rest harder than expected.

Some less obvious reasons you might be tossing and turning include:

Noticing every little movement your baby makes, especially when the world is finally quiet
Waking up hungry or parched in the middle of the night, thanks to changes in your metabolism
Feeling too warm even when the room seems fine, as your body’s temperature regulation shifts
Unsettled daily routines, especially if you’re balancing work, caregiving, or shifting schedules
Hormonal changes affecting your natural sleep-wake cycle (circadian rhythm), even if you’re not fully aware of it

There’s also the mental load, thinking about birth plans, life changes, and everything in between. It’s a lot to carry, and sometimes, that weight shows up most when you’re trying to rest.

How Sleep Shifts Through Each Trimester

Sleep during pregnancy often changes from one trimester to the next, and that’s completely natural. Knowing what to expect can help you feel a little more prepared (and a lot less alone) when restful nights are hard to come by.

1. First Trimester: The Sudden Wave of Fatigue

Your body begins working overtime to support early pregnancy, and rising progesterone often causes deep daytime tiredness.
Even if you’re sleepy all day, nighttime rest might still be disrupted by nausea, emotional shifts, or vivid dreams.
It’s okay to nap when needed; your body is doing important work, and rest doesn’t have to follow a schedule right now.

2. Second Trimester: A Brief Return to Balance

This stage is often described as the most restful. Energy levels improve, and sleep may feel more consistent.
You may still experience minor discomforts, such as nasal congestion or leg cramps, but many find these manageable.
This can be a good time to develop calming bedtime habits, such as gentle stretching or winding down with a book, that support better rest later.

3. Third Trimester: Discomfort and Restlessness

As your bump grows and your baby shifts, physical discomfort tends to return, along with more frequent bathroom trips, heartburn, or racing thoughts.
Falling asleep may take longer, and staying asleep can feel just as tricky. This is incredibly common in the final weeks.
Adding extra pillows for support, sleeping on your side, and slowing your evening routine can bring moments of ease and relief.

What Can Increase the Risk of Sleep Difficulties

While occasional restlessness is expected during pregnancy, certain individuals may face additional challenges that make sleep more difficult. Understanding these can help you feel more prepared and supported if your nights become consistently difficult.

Preexisting Sleep Struggles
If you’ve dealt with insomnia, anxiety, or irregular sleep patterns before pregnancy, those challenges may reappear or feel heightened due to hormonal shifts and emotional changes.
Obstructive Sleep Apnea (OSA)
Pregnancy-related weight gain and nasal congestion can increase the risk of OSA, a condition that disrupts breathing during sleep. If you wake up tired despite spending hours in bed or notice loud snoring, it’s worth discussing with your provider.
Restless Legs Syndrome (RLS) and Leg Cramps
A tingling or crawling sensation in the legs, especially at night, may be a sign of RLS. It’s common during pregnancy and often associated with iron or folate deficiency. Leg cramps can also make it harder to fall asleep comfortably.
Other Medical Conditions
Health issues like gestational diabetes, heartburn, or high blood pressure can indirectly impact your sleep by causing discomfort or frequent nighttime awakenings.

Finding Comfort: Sleep Positions That Truly Help

As your body adjusts to pregnancy, finding the right sleep position can make a meaningful difference. A few supportive adjustments can ease pressure and help you feel more rested, even on nights that feel a bit longer.

Try side-sleeping, preferably on your left side:
Sleeping on your left side is widely recommended during pregnancy. It helps improve circulation to your heart and baby while taking pressure off your liver and lower back.
Use pillows for comfort and alignment:
Tucking a pillow between your knees and placing one under your bump or behind your back can relieve strain on your hips and spine. Full-body pillows, such as C-shaped or U-shaped maternity pillows, can offer even more gentle support.
Avoid sleeping flat on your back after 28 weeks:
In the later months, lying on your back may press on major blood vessels, reducing circulation and possibly making you feel dizzy or short of breath. If you shift positions in your sleep, don’t worry, just return to your side when you notice. For example, a 2019 study in JAMA Network Open found that women at 28 weeks’ gestation or more who usually went to sleep on their backs gave birth to infants with significantly lower mean birth weight.

Gentle Habits That Support Better Sleep During Pregnancy

When sleep feels elusive, it’s often the simple, gentle habits that help most. You don’t need a perfect bedtime routine; just a few consistent changes can offer comfort and calm.

Try CBT-I-inspired techniques: Cognitive Behavioral Therapy for Insomnia (CBT-I) can help you reset unhelpful sleep patterns by encouraging a consistent bedtime, limiting screen time before bed, and establishing a wind-down routine that signals to your body it’s time to rest.
Build relaxing bedtime rituals: A warm shower, quiet stretches, or listening to soft music can ease your mind and body. Keep your evenings tech-free and avoid caffeine or large meals close to bedtime, they can quietly disrupt your ability to drift off.
Make your bedroom feel restful: A dark, quiet, and cool room often supports deeper sleep. Consider blackout curtains, a fan or white noise machine, and pillows that support your changing body, especially your hips, back, and belly.
Adjust as your trimesters shift: You may feel extra tired in the first trimester, more balanced in the second, and restless again in the third. These ups and downs are normal; listen to your body and adjust your routine accordingly.
Remember: your rest matters: Sleep isn’t a luxury, it’s essential for both you and your baby. If you’re trying but still struggling, seeking support from your provider is a healthy, positive step, not a sign that you’re doing anything wrong.

Knowing When to Reach Out for Support

Sometimes, despite your best efforts, sleep just doesn’t come easily, and that’s okay. It’s essential to recognize when a little extra support is the most considerate next step.

If sleep issues start to affect your day: When insomnia lingers despite trying gentle routines, or begins to impact your mood, energy, or ability to function, it’s a good time to check in with your provider. You don’t have to navigate it alone.
If symptoms feel more intense or unusual: Difficulty sleeping that comes with swelling, high blood pressure, contractions, or unusual bleeding might point to something that needs medical attention. Trust your instincts, your concerns are always valid.
If you suspect a deeper sleep issue: Conditions like sleep apnea, restless legs syndrome, or chronic insomnia can show up or worsen during pregnancy. A healthcare professional can help you find the right care to feel better and rest easier.

Final Thoughts

If sleep has felt like a nightly struggle lately, you’re not alone, and you’re not doing anything wrong. Pregnancy asks a lot from your body and mind, and it’s only natural that rest might feel different (or difficult) some nights.

The important thing to remember is that better sleep isn’t about doing it perfectly; it’s about finding small, supportive shifts that feel good to you. A new pillow, a calming routine, or simply allowing yourself to rest during the day can all make a difference over time.

Above all, be gentle with yourself. Not every night will be restful, but that doesn’t mean you’re not coping well. And if sleep continues to feel difficult, reaching out to your provider is never a burden; it’s a wise and caring step toward feeling better. You deserve rest, comfort, and support in every phase of this journey.

FAQs

Is it normal to have trouble sleeping during pregnancy?
Yes, it’s very common. Many pregnant people experience disrupted sleep due to physical discomfort, hormonal shifts, or emotional stress. You’re not alone, and support is available.
What sleep position is safest during pregnancy?
Side sleeping, especially on your left side, is considered the safest position. It helps improve circulation and reduces pressure on major blood vessels. Using supportive pillows can ease discomfort.
Can lack of sleep harm my baby?
Occasional sleep disruption is unlikely to affect your baby. But chronic insomnia can be linked to pregnancy complications. If you’re concerned, discuss this with your healthcare provider as soon as possible.
How can I fall back asleep after waking up?
Try getting out of bed briefly and doing a calming activity, such as reading or stretching. Keep snacks and water nearby to settle discomfort, and limit screen use during night waking.
Are sleep aids or melatonin safe during pregnancy?
Always consult your doctor before using any medication or supplement, including melatonin. Most sleep support during pregnancy focuses on non-medical routines and environmental changes.
When should I call my doctor about sleep issues?
If insomnia becomes frequent, impacts your mental well-being, or is paired with symptoms like high blood pressure, swelling, or contractions, reach out to your provider promptly.