

Medically Reviewed By Margaret Etudo. Written By The Vitamins For Woman Team.
Pregnancy insomnia is common but manageable. Here are 12 safe ways to sleep better, starting tonight.
Sleep during pregnancy can feel elusive. One night, you’re wide awake with back pain; the next, you’re up every hour to use the bathroom or just lying there, unable to quiet your thoughts.
If you’re experiencing pregnancy insomnia, you’re far from alone. Most women will face sleep challenges at some point during pregnancy, especially in the third trimester.
Whether in the early weeks or nearing your due date, this guide breaks down why sleep becomes so difficult and offers evidence-based, pregnancy-safe ways to rest better. Because when you’re growing a baby, you deserve quality sleep, too.
If you’re dealing with pregnancy insomnia, you may be wondering why your body, already working overtime, won’t just let you rest.
Insomnia during pregnancy affects up to 78% of expectant mothers, with many reporting worsening sleep quality as pregnancy progresses.
Let’s explore why this happens by trimester.
In early pregnancy, rising levels of progesterone can make you feel drowsy during the day but paradoxically disrupt your sleep at night. Frequent urination, nausea, and vivid dreams also tend to kick in during the first 12 weeks, leading to night waking and fragmented rest.
Increased urinary frequency, linked to rising hCG and blood flow to the kidneys, can pull you out of deep sleep multiple times per night. Emotional changes like anxiety and mood swings may also impact your sleep cycle early on.
Many women sleep better in the second trimester as nausea fades and hormones stabilize. However, snoring and sleep-disordered breathing may begin to emerge due to nasal congestion and weight gain, particularly if you’re carrying multiples.
Insomnia in the third trimester becomes more common and persistent due to:
These physical and emotional stressors often create the perfect storm for sleep disruptions in late pregnancy.
You don’t have to “tough it out.” There are many safe sleep aids for pregnancy and behavioral tips that can significantly improve sleep quality.
Experts recommend the SOS position (sleep on the side), especially your left side, to improve blood flow to your uterus and kidneys.
This position may also reduce swelling and help ease back pain, a leading cause of pregnancy sleep problems.
Using a pregnancy pillow to support your belly and legs can help.
Magnesium helps regulate melatonin and supports muscle relaxation. A deficiency may contribute to leg cramps or restless legs syndrome, both linked to pregnancy insomnia.
Pregnancy-safe magnesium-rich foods include pumpkin seeds, dark leafy greens, almonds, whole grains, and avocado.
A simple bedtime routine signals your body it’s time for rest. Try any of these:
Keeping your wind-down consistent trains your internal clock and may reduce nighttime wakeups.
While staying hydrated is critical during pregnancy, reducing fluid intake 1–2 hours before bedtime can help minimize nighttime urination without affecting your overall hydration status.
Pair this with bathroom visits before bed to help you stay asleep longer.
Artificial light at night, especially blue light from screens, interferes with melatonin production. Turn off screens at least 1 hour before bedtime and use dim, warm lighting to support your natural sleep rhythm.
You may also consider blue-light-blocking glasses if screen time is unavoidable in the evening.
Mental rest is just as important as physical rest. Mindfulness techniques like deep breathing, body scans, or pregnancy-safe sleep meditations (available through apps like Expectful or Insight Timer) may help quiet a racing mind.
This is beneficial for women whose insomnia is fueled by pregnancy-related anxiety or birth worries.
Heartburn, driven by uterine pressure and hormonal changes that relax the esophageal sphincter, can sabotage sleep. Try elevating the head of your bed slightly or using extra pillows to keep acid down while you sleep.
Avoid large meals, spicy foods, and lying down within 2 hours of eating.
The best pregnancy pillows for insomnia support your back, belly, and knees, helping ease joint stress and reduce rolling onto your back.
C-shaped or U-shaped maternity pillows are popular for a good reason—they offer full-body support and reduce tossing and turning.
Heavy or high-sugar meals can spike blood sugar and contribute to nighttime wakings. Choose a balanced dinner with:
A small protein-rich bedtime snack (like Greek yogurt or a banana with nut butter) may help stabilize blood sugar through the night.
Regular walking or prenatal yoga can improve sleep latency and reduce anxiety. Aim for 20–30 minutes most days, but avoid vigorous exercise too close to bedtime.
The movement also helps relieve back pain and supports healthy circulation.
Never start supplements during pregnancy without medical approval. However, some pregnancy-safe sleep supplements may be helpful in the short term:
Sometimes, pregnancy insomnia is a symptom of something else, like iron deficiency (linked to RLS), anxiety, or undiagnosed sleep apnea.
If sleep is severely disrupted, speak with your provider about tailored maternity sleep aids or testing for related conditions.
Occasional poor sleep is regular. But if you consistently:
It’s time to speak to your obstetrician or midwife. Persistent sleep deprivation during pregnancy may increase the risk of gestational diabetes, high blood pressure, and preterm birth.
Don’t wait, sleep is essential for your and your baby’s well-being.
Not necessarily. Pregnancy insomnia is common in late pregnancy due to discomfort, anxiety, and hormonal changes. However, if your sleeplessness is accompanied by signs like cramping, lower back pressure, or a nesting urge, it could signal early labor.
Always check in with your provider if you’re unsure.
Melatonin is a hormone your body naturally produces to regulate sleep. Although small studies suggest short-term use may be safe, there’s not enough evidence to confirm its safety during pregnancy. Always consult your OB-GYN before using it. Natural ways to boost melatonin include reducing screen time and increasing morning sunlight exposure.
It can start as early as the first trimester due to hormonal shifts and emotional changes, but it often worsens in the third trimester as physical discomfort increases.
If you’re facing pregnancy insomnia, remember—you’re not alone, and it’s not something you have to accept. With the right strategies, including the sleep tips above, you can improve your rest and give your body the support it needs.
Whether in your first trimester or counting down to delivery, prioritizing sleep now helps your health, your baby’s development, and your postpartum recovery.
Talk to your healthcare provider before trying supplements or over-the-counter sleep aids, and stay proactive about your nighttime routine.
Salari N, Darvishi N, Khaledi-Paveh B, et al. A systematic review and meta-analysis of prevalence of insomnia in the third trimester of pregnancy. BMC Pregnancy and Childbirth. 2021;21:284.
Won CH. Sleeping for two: the great paradox of sleep in pregnancy. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine. 2015;11(6):593.
NHS. Signs and symptoms of pregnancy. nhs.uk.
Zhang H, Li P, Fan D, et al. <p>prevalence of and risk factors for poor sleep during different trimesters of pregnancy among women in china: a cross-sectional study</p>. NSS. 2021;13:811-820.
NIH. Office of dietary supplements – magnesium.
Kang A, Khokale R, Awolumate OJ, Fayyaz H, Cancarevic I. Is estrogen a curse or a blessing in disguise? Role of estrogen in gastroesophageal reflux disease. Cureus. 2020;12(10):e11180.
Leslie SW, Sajjad H, Singh S. Nocturia. In: StatPearls. StatPearls Publishing; 2025.
Gooley JJ, Chamberlain K, Smith KA, et al. Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of Clinical Endocrinology and Metabolism. 2010;96(3):E463.
Shahvisi A. Nesting behaviours during pregnancy: Biological instinct, or another way of gendering housework? Women’s Studies International Forum. 2020;78:102329.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.