Insomnia during pregnancy: how can you sleep better?

During pregnancy, healthcare professionals often recommend that you rest as much as possible. But how can you do that when you’re suffering from insomnia? Why is sleep so disrupted during pregnancy? And how can you protect it?

Insomnia during pregnancy: here’s everything you need to know.

What is insomnia?

Insomnia refers to a situation when a person is unable to get enough sleep or when that sleep is not as restorative as it should be, which can have both physical and mental consequences.

Here are the main characteristics of insomnia:

• difficulty falling asleep,
• frequent nighttime awakenings,
• waking up early in the morning,
• feeling that sleep is not restorative.

These symptoms tend to lead to the following consequences:

• fatigue and daytime sleepiness,
• irritability and nervousness,
• concentration and memory problems.

Note that insomnia can be occasional (occurring after a disruptive event and temporarily) or chronic (occurring more than three times a week for over three months).

Why do pregnant women experience insomnia?

Health insurance authorities indicate that in adults, insomnia is mainly caused by stress, anxiety, and depression. However, these three factors (especially stress) can be particularly present during pregnancy. On top of that, it’s not uncommon for certain pregnancy-related discomforts to also affect your sleep.

Insomnia in the first trimester

For many pregnant women, the first trimester is often the period when pregnancy symptoms (nausea, vomiting, frequent urination, etc.) appear due to major hormonal fluctuations that accompany the beginning of pregnancy.

In addition to possible insomnia, among the hormones whose levels rise sharply during the first trimester is progesterone. It is essential for fetal development, but it can also have sedative effects, sometimes causing daytime drowsiness.

During the second trimester

During the second trimester, while early pregnancy symptoms tend to ease, the belly grows and takes up more space. Ligament or back pain may also start to appear, and you may experience some difficulty falling asleep.

During the third trimester

Drifting off to sleep can become increasingly difficult during the third trimester… Weight gain makes sleep harder, generally because you struggle to find a comfortable position in bed. The bladder is also more compressed than usual and you may need to go to the bathroom more often, which disrupts your sleep rhythm. Contractions may also become more frequent, even at rest.

Pregnancy and insomnia: what are the risks?

Chronic insomnia—whether you’re pregnant or not—should not be taken lightly. Sleep is an essential physiological need for proper bodily function.

During pregnancy, severe sleep deprivation can increase the risk of complications such as:

• high blood pressure,
• gestational diabetes,
• preterm birth.

Insomnia can also be a sign of a mental health condition. In that case, it’s best to consult a psychiatrist or psychologist. Sometimes insomnia may also be linked to sleep apnea (pauses or reduced breathing during sleep) or restless legs syndrome (tingling sensations in the lower limbs, common during pregnancy).

How can you maintain good sleep quality during pregnancy?

To minimize the impact of hormones and pregnancy-related discomforts on your sleep, there are several tips, depending on what’s causing your insomnia. Of course, if your insomnia is severe or persistent, we recommend consulting the healthcare professional who is monitoring your pregnancy.

Physical activity

Contrary to popular belief, maintaining appropriate physical activity (yoga, swimming, or walking) during pregnancy has many benefits, including:

• preventing excessive weight gain,
• reducing the risk of certain pregnancy-related conditions such as gestational hypertension, preeclampsia, and possibly gestational diabetes,
• reducing lower back and pelvic pain (even though exercise doesn’t completely prevent them),
• and having a positive impact on your mood and overall well-being.

Physical activity during pregnancy therefore helps reduce insomnia. Don’t hesitate to ask your doctor or midwife for advice to find the most suitable activity for you.

Establishing a sleep routine

Creating a relaxing sleep routine and following it every evening before bedtime helps your body prepare for sleep. This routine doesn’t need to be long or complicated. On the contrary, it should help you relax. This may include:

• turning off your phone an hour before bed,
• going to bed at the same time every night,
• taking a shower or bath,
• reading,
• listening to music,
• doing breathing exercises,
• turning off bright overhead lights in favor of soft lighting,
• etc.

Anything that helps you feel good and relaxed before going to bed!

Finding the right sleeping position while pregnant

As your belly grows, along with nausea or muscle pain, it may be harder than usual to find a comfortable sleeping position during pregnancy. Unfortunately, there is no miracle position for falling asleep. The only recommendation we can give is to prioritize comfort using a pregnancy pillow, couch cushions, pillows—anything that helps you feel well supported. In any case, if you feel uncomfortable in your current sleeping position, it means it’s not the right one. Don’t hesitate to experiment.

Other recommendations

In addition, don’t hesitate to take naps during the day if you feel the need (ideally before 3 p.m. so you’re not too energized at bedtime).

When it comes to diet and hydration, try—as much as possible—to maintain healthy lifestyle habits. This means eating early, balanced, and light meals to aid digestion. Caffeinated drinks should be consumed in moderation or even avoided before bedtime and more generally during pregnancy, as they can negatively affect the baby’s nervous system.

Want to learn more? Feel free to download the May app, where you’ll find plenty of resources to support and guide you throughout your pregnancy.

What remedies are available for pregnant women suffering from persistent insomnia?

If the tips mentioned above don’t work—or don’t work enough—your insomnia may require more targeted treatment.

Natural remedies

During pregnancy, healthcare professionals will often initially favor natural remedies (which are less aggressive). Here are some methods that may be recommended:

• certain herbal teas (lemon balm, linden, or verbena),
• meditation and relaxation techniques,
• aromatherapy…

Be sure to ask your doctor or midwife for advice before adding any of these to your routine. Some oils or herbal teas are not recommended during pregnancy and may be harmful to both you and your baby.

You may also be referred to alternative medicine such as sophrology, acupuncture, homeopathy, or hypnosis.

Medical treatments

In rare cases, if the measures above haven’t improved your sleep quality, it may be possible—with a medical prescription adapted to your pregnancy—to use medication.

Warning: do not take any medication without your doctor’s approval.

Can you take melatonin during pregnancy?

Taking melatonin is not recommended (the sleep hormone that regulates our internal clock) to treat insomnia during pregnancy. To date, there are too few studies on the subject, making it difficult to know its long-term effects (positive or negative) on the baby. If your insomnia persists, we recommend consulting your healthcare professional, who will help you find a safe and effective solution for your pregnancy.

Good to know: however, nothing prevents you from getting some sun exposure during the day (while protecting your skin, which is more sensitive than usual) to allow your body to naturally produce melatonin in the evening.

Suffering from insomnia during pregnancy is therefore a common issue that can often be resolved by changing a few daily habits, using natural remedies, or in more severe cases, medication. In all cases, if you experience chronic insomnia, we encourage you to consult your doctor or midwife.

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Photo credits: deriabinanatalia | Prostock-studio | YuriArcursPeopleimages

This text was translated from French by an artificial intelligence. The information, advice, and sources it contains comply with French standards and may therefore not apply to your situation. Make sure to complement this reading by visiting the May US/UK app and consulting the healthcare professionals who are supporting you.