Dealing with Pregnancy Insomnia: Tips for Better Sleep
Sleep during pregnancy can feel like a cruel joke. You’re exhausted beyond belief, your body’s working overtime to grow a whole human, and yet—your brain decides it’s time to process your entire life story at 2 a.m. Throw in a bladder the size of a walnut, heartburn that could burn a hole through concrete, and the mystery of how to get comfortable with a belly the size of a watermelon, and you’ve got yourself a full-blown insomnia situation.
If you're lying awake every night wondering, "Is this normal?"—yes, it is. Is it miserable? Also yes. But you’re not doomed. Let’s talk about what’s really going on and how to sleep better without losing your mind.
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Why Pregnancy Insomnia Happens
First off, your body is not broken. Pregnancy insomnia is incredibly common, especially in the first and third trimesters. Here are some possible reasons for what’s behind your insomnia:
Hormones: Progesterone makes you sleepy... but also messes with your sleep cycles. Thanks, hormones.
Anxiety: Baby brain doesn’t stop at "Did I remember to take my prenatal?" It’s full-on 3 a.m. overthinking: birth, parenting, finances, your future, the planet...
Body pain: Aches, leg cramps, baby kicks, back pain, and those oh-so-amazing pelvic twinges.
Bathroom trips: You used to be able to make it through the night. Now you pee on a schedule that rivals a newborn’s feeding routine.
Heartburn: Lying down feels like inviting lava into your throat.
If any of that sounds familiar, welcome. Let’s talk about what you can actually do about it.
Pick a Bedtime Routine and Stick to It
Your body is craving rhythm. Set a wind-down ritual and stick to it every night—even on weekends. That means lights dimmed, phone off, and no “just one more” scroll through social media. Try:
Eat a protein filled snack about an hour before bed.
A warm shower or epsom salt bath
Magnesium lotion (my favorite is Earthley’s Good Night Lotion - use code natbaby10 for a 10% discount) on your legs to reduce restless limbs and promote calm
A calming herbal tea like chamomile, lavender, or lemon balm (just make sure it’s pregnancy-safe—check with your provider)
Read a real book (and no, not on your iPad).
Your brain needs to know: Hey, it’s bedtime. The more consistent you are, the better chance your body has of catching on and settling down for a good nights rest.
Ditch the Caffeine (Especially After Noon)
While that morning cup might give you a boost, drinking caffeine in the afternoon or evening can seriously mess with your ability to fall—and stay—asleep. Even if you think you're not sensitive to caffeine, pregnancy changes how your body processes it. It hangs around longer in your system, meaning that 3 p.m. iced coffee can still be buzzing through your bloodstream at bedtime.
And caffeine doesn’t actually give you energy. It blocks the receptors in your brain that tell you you’re tired. Then once it wears off, you crash harder. So what do you do? Grab more caffeine. And the cycle continues—tired, wired, sleep-deprived, repeat.
Breaking the cycle means giving your body what it really needs: actual rest, hydration, food that fuels you, and maybe a nap instead of another latte. Try switching to herbal teas, warm lemon water, or a magnesium mocktail (mix magnesium powder with sparkling water and a splash of tart cherry juice). Your nervous system will thank you—and so will your sleep.
Get a Supportive Pillow Setup
Forget those flat hotel-style pillows. You need an army. Stack those babies high and create a sleep fortress. And if you haven’t yet, invest in a pregnancy pillow. The U-shaped or C-shaped kinds are gold for hip, belly, and back support. I love the PharMeDoc Pregnancy Pillow for full-body comfort.
Prop yourself up if heartburn is wrecking your night. Sleeping at a slight incline can work wonders.
Eat Earlier, Eat Lighter
If you’re eating heavy meals or desserts late at night, your stomach may still working long after your brain is ready to shut off. Heartburn thrives on this, too. Try moving your last full meal to 2-3 hours before bedtime and make it something easier on your gut. Think: roasted chicken breast, rice and mixed veggies. If you’re still hungry close to bed time, enjoy a small snack, but focus on low-acid and protein rich foods.
Get Outside & Move
You don’t have to hit a prenatal bootcamp, but some light movement during the day while being exposed to natural sunlight helps your body feel the difference between day and night. Take a nature walk, stretch on the grass, or try a short prenatal yoga flow.
Just don’t do it too close to bedtime—working out at 9 p.m. might hype you up instead of wind you down.
Keep the Lights Low and the Screens Lower
Your body’s trying to produce melatonin—your natural sleep hormone—but every time you scroll your phone, watch a bright TV screen, or check email in bed, you’re basically shouting “WAKE UP!” to your brain.
Turn off bright lights at least an hour before bed. Try reading a book, journaling, or doing breathwork or pregnancy affirmations. If you must look at a screen, use a blue light filter or wear blue-light-blocking glasses.
Don’t Fight the Wake-Ups
If you wake up in the middle of the night (you will), don’t lie there stewing. Try this:
Go to the bathroom (you probably need to anyway)
Don’t turn on every light—use a red or amber nightlight
If you’re anxious, write down your thoughts or make a “worry list” to clear your brain
Listen to a calming podcast or try a short meditation from Expectful
If you’re body needs food, eat something light
What you don’t want to do is start cleaning the kitchen, answering emails, or doom-scrolling. That’s a fast-track to staying awake until sunrise.
Talk to Your Provider
If insomnia is completely wrecking your life, talk to your care provider. There are some sleep aids considered safe in pregnancy, but you need personalized advice. Don’t suffer in silence—especially if sleep loss is leading to anxiety or depression. Sleep deprivation is real, and if you’re comfortable taking something to help share your concerns with your OB or Midwife and see what they recommend.
Pregnancy insomnia isn’t just annoying—it’s draining, frustrating, and downright rude. But there are ways to make it better. You don’t need to tough it out with eye bags and caffeine. Try these tips, tweak what works for you, and give yourself grace. You’re growing a person. You deserve rest, support, and sleep that doesn’t suck.
And hey, if all else fails, take the nap. Always take the nap.