Insomnia during pregnancy

Are you having a hard time sleeping while pregnant?

Now that you’re pregnant is it harder to sleep, not easier? You’d think that the extra work your body is doing would help you rest more deeply. Instead your sleep is disturbed, you’re tired during the day and having a hard time winding down at night. Hang in there my friend. Help is on the way.

It’s common for moms to be to experience insomnia while pregnant. That being said, please be sure to check with your doctor if you are worried your sleeplessness is impacting your health or the health of your baby.

According to, some of the causes might be:

  • bathroom trips constantly through the night
  • nausea or vomiting
  • back pain
  • breast tenderness
  • upset stomach
  • leg cramps
  • heartburn
  • stress about life and motherhood

How to sleep better during pregnancy.

I’ve been there! With three kids of my own, I know how horrible it feels when you can’t sleep well. And as a nurse, I’ve been dedicated to lovingly helping others be healthy and happy, and that includes sleeping well.

So in this blogpost you’ll learn:

-3 things you can do during the day, and 3 things at night to sleep better during your pregnancy.

-I’ll also share 2 dangers pregnant women should avoid while trying to relax and sleep better.

How to sleep better during pregnancy.

What you can do during the day to reduce insomnia and sleep better while pregnant:

1. Proper exercise can help you release stress and sleep better at night. And with so many forms of exercise to choose from, you should be able to find one that fits your life and schedule.

Here’s a great resource from Fit Pregnancy with 12 great pregnancy exercises you can try.

2. Stretching helps relax and elongate your muscles, so you’ll feel better and sleep better. Just a few simple stretches done daily can make a huge difference in your body’s alignment, enabling you to sleep more comfortably.

3. Use a pregnancy band during the day to help keep your body aligned properly. Although not recommended for use while sleeping, pregnancy straps provide much needed support to your shifting and growing body during the day. Back and hip pain is one common source of discomfort (and thus insomnia) while sleeping.

My zero compression back brace – maternity has been proven to help eliminate back pain and reduce stress on your back and hips. Less back pain means it’s easier to get comfortable while sitting and laying down, and you’re less likely to wake up with back pain.

What to do at night to reduce insomnia and sleep better while pregnant:

1. Change your sleeping position.

While you may have been most comfortable on your back or stomach, the best way to sleep while pregnant is called the “SOS” position, which means “sleeping on side”. Especially your left side.

According to, sleeping on your left side during pregnancy can increase the amount of blood and nutrients that reach the placenta and your baby.

The first danger related to sleep and relaxation you’ll want to avoid is sleeping on your back while pregnant, especially after 20 weeks.

According to Parent’s magazine the weight of your uterus can compress a major blood vessel causing multiple problems including possibly cutting off blood flow to your baby.

Back sleeping while pregnant can also cause back pain, hemmeroids, heartburn, and breathing problems like snoring.

If you’re not used to sleeping on your side, don’t worry! Just practice and be sure to use some of these other ideas to make it easier for you to sleep on your side while pregnant.

2. Use pillows to provide you extra support. If you’re suffering from back pain, try placing a pillow under your belly while you’re sleeping on your side. There are also lots of wonderful maternity pillows you can use to make sleeping while pregnant more comfortable, and cozy!

Pregnancy pillows can help stop you from rolling over in your sleep, and support you while sleeping on your left side. It can also help reduce pain around your hips, pelvis and lower back, and swelling in your feet.

3. Establish a night time routine:

  • If you’re having a hard time sleeping while pregnant, think about ways you can create a soothing night time routine. Creating a calming and pampering ritual is an important part of self care and you deserve it.
  • Stop drinking liquids by 7pm to reduce midnight trips to the bathroom
  • Try shutting off your phone (and tv) well before bed time
  • Treat yourself to a beautifully scented candle and use it! Aromas can be soothing and calming and it’s a simple way to transform your bedroom into your sanctuary.
  • Journaling can help you release stress and anxiety, and if you make it a gratitude journal, you can keep yourself focused on what really matters.
  • Take a soothing bath. Relaxing in a warm bath at night can help you relax and signal to your body that it’s time to wind down and sleep. Be sure not to make the water too hot!
  • Give yourself a pampering hand and belly massage with a soothing oil or lotion specifically for pregnancy. While getting ready for bed, take a few minutes to massage a replenishing oil or lotion onto your hands and belly. this simple and loving routine will this help with dry skin and stretch marks a way to care for yourself in the midst of so many other responsibilities. It’s so easy to think of yourself last, especially when you have so many other things to do. But you must care for yourself so you can be your best and care for those you love.

The second danger you should be aware of is not all essential oils or lotions are safe or recommend to use during pregnancy.

Choose one that has simple and pure ingredients, like a plain jojoba or almond oil. If you love using essential oils, be sure to check out this list of which essential oils are safe to use during pregnancy, and what to avoid.

I hope you try at least one of these strategies to help you sleep better while pregnant. Depending on where you are in your pregnancy, the cause for your sleeplessness may change. So be flexible, and patient with yourself!

Remember you’re creating a beautiful miracle baby inside you. It’s worth it all.

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Have you suffered from insomnia during your pregnancy? I’d love to hear how you found relief, or what you’ve tried in the past! Please share your experiences below and help your fellow mom’s to be overcome insomnia while pregnant.

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