Let’s Fight Pregnancy Insomnia: A Small Guide For Three Trimesters

Last Update on July 1, 2022 : Published on July 1, 2022

Hello, new mom-to-be or parents-to-be!

Isn’t it amazing growing life inside and seeing them growing day by day? Indeed, it is a beautiful and amazing feeling, especially for moms! From the very first day of knowing our pregnancy, we actually connect with our little ones, in a few seconds, they become part of everything! What we eat, what we think, and how we sleep depend on them.

We start eating well, thinking positively, and staying active throughout the nine months. But the only bad thing that does not leave us for the whole 40 weeks is sleep deprivation or sleep insomnia.

Do you know that sleep insomnia can occur any time during pregnancy or the three trimesters? It’s a fact that some women are able to get proper sleep during the first trimester but in the second and third trimesters, there is a big drop in the quality of sleep. Meanwhile, in some women, pregnancy insomnia begins in the first trimester. In this blog, we are going to discuss how to fight pregnancy insomnia in all the trimesters of pregnancy.

Related Read: List of Mental Health Issues during Pregnancy

What is Pregnancy Insomnia?



Insomnia is a sleep disorder that makes it hard to stay asleep or sleep during the night. This issue can wake us up too early or cannot make us achieve a state of deep sleep. In return, this disorder does not make us feel restorative or refreshing, which looks like exhaustion, tiredness, and mood swings. It can also impact our mood, work performance, mental and physical health, and energy levels.

According to psychology, females can experience insomnia during any stage of pregnancy. It is the most common issue faced by pregnant women. It is mostly seen in the first and third trimesters. The good news is that insomnia in pregnancy is treatable and does not harm your baby.

Causes of Pregnancy Insomnia

If you’re a mom-to-be or are expecting a child, here are a few causes that you need to know about insomnia during pregnancy:

  • Constant urge to urinate
  • Vomiting or nausea
  • Back pain
  • Tendered or sore breasts
  • Abdominal discomfort
  • Constant cramps
  • Shortness of breath
  • Vivid dreams
  • Heartburn
  • Constipation
  • Morning sickness
  • Round ligament pain
  • Hopped-up metabolism
  • Constant rolling or flipping of your baby
  • Pre-birth worries or anxiety

Another common cause behind insomnia during pregnancy can be stress or anxiety related to delivery or labor pain. It can also be stress related to balancing your new life with your baby. When I was pregnant, I couldn’t distract myself from such thoughts and the fact is that this constant worry is not productive at all.

So, I started writing down my feelings or concerns, this actually relaxed me. Want to know, what are other ways to fight insomnia during pregnancy? Scroll down to the next section.

How to get rid of Pregnancy Insomnia?


I know how hard you’re working towards getting a night of uninterrupted sleep. To tossing around to find a comfortable position to being anxious… Here’s what you can do to fight insomnia during pregnancy.

The ways mentioned in this section are effective for all three trimesters of pregnancy and you can try them safely.

Natural Remedies to Treat Pregnancy Insomnia

Since sleep medications are not recommended during pregnancy, you can definitely try natural remedies for having a good sleep. Though these natural remedies are completely safe, you can also consult with your healthcare provider prior to using these remedies.

  • Try acupunctureto get relief from low-back pain, heartburn, pelvic pain, headache, anxiety, depression, and insomnia.
  • Try prenatal yoga for reducing night-time awakenings. It will also ensure better growth and health foryou and your baby. Additionally, yoga will help in keeping you active throughout the trimesters.
  • Try regular exercising toget instant relief from insomnia. It will also help in reducing stress and anxiety-related
  • Try massage therapyfor reducing mood swings, stress, and anxiety. You can also try relaxation-based techniques for promoting good sleep and health during pregnancy.

Self-Help Ways to Treat Pregnancy Insomnia

Below are some of the effective self-help ways to treat pregnancy insomnia:

  • Develop a bedtime routineand avoid screen time before going to bed. You can also play light sleeping music to unwind your anxiety-related thoughts.
  • Take a natural and soothing bathbefore going to bed.
  • Drink plenty of water to meet the required amounts but limit your water intake after 7 PM.
  • You can also eat a healthy dinner with high proteinto have a good and uninterrupted sleep.
  • Get comfortable in bed and purchase a pregnancy pillow for better sleep.
  • Adjust the temperature of your room and make it optimal according to your sleep conditions.
  • Reading pregnancy books before going to bed will help in distracting negative and anxious thoughts.

I hope this blog helps you with understanding all you need to know about pregnancy insomnia. Comment down and share your views on the same. For more such content, connect with us on all social media platforms.

Thanks for reading!

Happy pregnancy and take care. ☺

About The Author

Aayushi Kapoor
Aayushi Kapoor

Aayushi is a Content Creator at Calm Sage. She holds a Bachelor’s degree in Food Technology and a Master's Degree in Clinical Nutrition. Her constant interest in the improvement of mental health, nutrition, and overall wellness embarked upon her career as a “full-time educational writer.” She likes to make an asynchronous connection with her readers. Her mantra for living life is "What you seek is seeking you".

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