Table of ContentsView AllTable of ContentsWhat Is It?CausesNatural RemediesPreventionFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What Is It?
Causes
Natural Remedies
Prevention
Frequently Asked Questions
Pregnancyinsomniarefers to trouble falling asleep, staying asleep, or both when pregnant.Sleepless nights are a common occurrence duringpregnancy. It is estimated that up to 78% of pregnant people experience sleep disturbances throughout pregnancy.
There are several possible causes of pregnancy insomnia, including hormonal changes, physical discomfort, and mood disorders. It is not recommended to use regular sleep medications while pregnant.
This article will provide an overview of pregnancy insomnia and describe natural remedies to address it.
Justin Paget / Getty Images
How Sleep Changes During Pregnancy
What Is Pregnancy Insomnia?
Pregnancy insomnia is a common condition involving trouble falling asleep, staying asleep, or both while pregnant. Most people experiencesleep disturbancesat some time during their pregnancies.
A lack of sleep during pregnancy may also raise the risk ofpreeclampsia(a complication causing high blood pressure and high levels of protein in the urine, which indicate kidney damage) andgestational diabetes(diabetes that develops during pregnancy).
Sleep disturbances in pregnancy may be related to hormonal, physiologic, metabolic, and psychological changes. These changes can raise the risk of conditions that lead to insomnia. These pregnancy-related conditions may include anxiety and mood disorders, breathing-related sleep disorders, andrestless legs syndrome(RLS).
The changes throughout pregnancy contribute to sleep disturbances in different ways. During thefirst trimester, a spike in the hormoneprogesteronecauses:
All of these new symptoms can contribute to sleep disturbances at night. An increased progesterone level can also increase the risk ofsleep apneaand snoring.
Sleep Aids for Insomnia
Becausesleep medicationsare usually not recommended during pregnancy, many pregnant individuals turn to natural remedies for sleep. It’s important to remember that not all natural remedies are considered safe during pregnancy. Talk with your healthcare provider about which methods to try.
Acupuncture
Acupunctureis used for a variety of pregnancy-related concerns. It is generally considered safe during pregnancy for the treatment of:
A study found thatacupuncture can significantly improve sleep qualityin pregnant women.This may be due to its effect on melatonin in the body.Melatoninis a hormone naturally secreted in the body that helps us relax and fall asleep. Research shows that acupuncture can increase the serum concentration of melatonin in the body.
Should You Use Melatonin for Sleep Regularly?
Yoga
If you have been experiencing disturbed sleep during pregnancy, consider trying a prenatal yoga class. A review found that starting a regular yoga practice during the second trimester decreased the number of nighttime awakenings and time spent awake in bed for study participants. Individuals who began yoga in their second trimesters experienced more benefits in sleep quality than those who started in their third trimesters.
6 Yoga Poses for Your Period
Exercise
A regular exercise program may benefit those experiencing pregnancy insomnia. A review found that pregnant people who engaged in regular physical activity experienced significant improvements in their sleep quality. They also experienced a reduction in anxiety symptoms. Regular exercise was especially helpful in treating pregnancy insomnia in the third trimester.
Massage
Massage therapypositively impacts stress, mood, and sleep in pregnant women. A review found that pregnant individuals who took part in a massage and relaxation program reported fewer sleep disruptions.
Cognitive Behavioral Therapy
Stress reduction is an important way to improve sleep.Cognitive behavioral therapy (CBT)teaches individuals to recognize and change negative thought patterns and behaviors.
A clinical trial found that CBT led to significant improvements in sleep quality and insomnia symptoms in pregnant individuals. Study participants reported less time lying awake in bed and fewer anxiety symptoms after participating in a CBT program. The participants were also less likely to require sleep medication than those in the control group.
Starting CBT during pregnancy may also reduce the risk of postpartum mood disorders like depression and anxiety.
In addition to prescription sleep aids, over-the-counter medications to avoid during pregnancy include:Advil or Motrin (ibuprofen)Aleve (naproxen)Sudafed (phenylephrine or pseudoephedrine)Pepto-Bismol (bismuth subsalicylate)
In addition to prescription sleep aids, over-the-counter medications to avoid during pregnancy include:
While it may not be possible to prevent pregnancy insomnia completely, there are steps that you can take to reduce your risk. Most healthcare providers considersleep hygienethe first-line treatment of pregnancy insomnia.Sleep hygiene refers to setting up an environment that supports good sleep quality. It can improve pregnant individuals' quality of life significantly.
Consider trying one or all of the following sleep hygiene techniques:
Summary
A Word From Verywell
Frequently Asked QuestionsThere is not enough evidence to determine if melatonin is a safe supplement to take during pregnancy. If you have trouble falling or staying asleep while pregnant, talk with your healthcare provider.Pregnancy insomnia can start during pregnancy and often begins in the first trimester.Pregnancy insomnia usually resolves at the time of childbirth. However, it is common to experiencepostpartum insomniaafter birth due to nighttime feedings, physical discomfort, and mood changes.
There is not enough evidence to determine if melatonin is a safe supplement to take during pregnancy. If you have trouble falling or staying asleep while pregnant, talk with your healthcare provider.
Pregnancy insomnia can start during pregnancy and often begins in the first trimester.
Pregnancy insomnia usually resolves at the time of childbirth. However, it is common to experiencepostpartum insomniaafter birth due to nighttime feedings, physical discomfort, and mood changes.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Insomnia.Hashmi AM, Bhatia SK, Bhatia SK, Khawaja IS.Insomnia during pregnancy: Diagnosis and Rational Interventions.Pak J Med Sci. 2016;32(4):1030-1037. doi:10.12669/pjms.324.10421Reichner CA.Insomnia and sleep deficiency in pregnancy.Obstet Med. 2015 Dec;8(4):168-71. doi:10.1177/1753495X15600572Johns Hopkins Medicine.Get a good night’s sleep during pregnancy.Foroughinia S, Hessami K, Asadi N, et al.Effect of acupuncture on pregnancy-related insomnia and melatonin: A single-blinded, randomized, placebo-controlled trial.Nat Sci Sleep. 2020 May 13;12:271-278. doi:10.2147/NSS.S247628Voiculescu S, Zygouropoulos N, Zahiu C, Zagrean A.Role of melatonin in embryo fetal development.J Med Life. 2014;7(4):488-492.Hollenbach D, Broker R, Herlehy S, Stuber K.Non-pharmacological interventions for sleep quality and insomnia during pregnancy: A systematic review.J Can Chiropr Assoc. 2013;57(3):260-270.Felder JN, Epel ES, Neuhaus J, Krystal AD, Prather AA.Randomized controlled trial of digital cognitive behavior therapy for prenatal insomnia symptoms: Effects on postpartum insomnia and mental health.Sleep. 2021 Nov 27:zsab280. doi:10.1093/sleep/zsab280Felder JN, Epel ES, Neuhaus J, Krystal AD, Prather AA.Efficacy of digital cognitive behavioral therapy for the treatment of insomnia symptoms among pregnant women: A randomized clinical trial.JAMA Psychiatry. 2020 May 1;77(5):484-492. doi:10.1001/jamapsychiatry.2019.4491Verma S, Rajaratnam SMW, Davey M, Wiley JF, Bei B.Cognitive behavioural therapy and light dark therapy for maternal postpartum insomnia symptoms: Protocol of a parallel-group randomised controlled efficacy trial.Front Glob Womens Health. 2021 Jan 15;1:591677. doi:10.3389/fgwh.2020.591677Government of Alberta.Medicines during pregnancy.American Sleep Association.Sleep hygiene tips, research & treatments.Additional ReadingSedov ID, Anderson NJ, Dhillon AK, Tomfohr-Madsen LM.Insomnia symptoms during pregnancy: A meta-analysis.J Sleep Res. 2021 Feb;30(1):e13207. doi:10.1111/jsr.13207Vas J, Cintado MC, Aranda-Regules JM, Aguilar I, Rivas Ruiz F.Effect of ear acupuncture on pregnancy-related pain in the lower back and posterior pelvic girdle: A multicenter randomized clinical trial.Acta Obstet Gynecol Scand. 2019 Oct;98(10):1307-1317. doi:10.1111/aogs.13635
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.MedlinePlus.Insomnia.Hashmi AM, Bhatia SK, Bhatia SK, Khawaja IS.Insomnia during pregnancy: Diagnosis and Rational Interventions.Pak J Med Sci. 2016;32(4):1030-1037. doi:10.12669/pjms.324.10421Reichner CA.Insomnia and sleep deficiency in pregnancy.Obstet Med. 2015 Dec;8(4):168-71. doi:10.1177/1753495X15600572Johns Hopkins Medicine.Get a good night’s sleep during pregnancy.Foroughinia S, Hessami K, Asadi N, et al.Effect of acupuncture on pregnancy-related insomnia and melatonin: A single-blinded, randomized, placebo-controlled trial.Nat Sci Sleep. 2020 May 13;12:271-278. doi:10.2147/NSS.S247628Voiculescu S, Zygouropoulos N, Zahiu C, Zagrean A.Role of melatonin in embryo fetal development.J Med Life. 2014;7(4):488-492.Hollenbach D, Broker R, Herlehy S, Stuber K.Non-pharmacological interventions for sleep quality and insomnia during pregnancy: A systematic review.J Can Chiropr Assoc. 2013;57(3):260-270.Felder JN, Epel ES, Neuhaus J, Krystal AD, Prather AA.Randomized controlled trial of digital cognitive behavior therapy for prenatal insomnia symptoms: Effects on postpartum insomnia and mental health.Sleep. 2021 Nov 27:zsab280. doi:10.1093/sleep/zsab280Felder JN, Epel ES, Neuhaus J, Krystal AD, Prather AA.Efficacy of digital cognitive behavioral therapy for the treatment of insomnia symptoms among pregnant women: A randomized clinical trial.JAMA Psychiatry. 2020 May 1;77(5):484-492. doi:10.1001/jamapsychiatry.2019.4491Verma S, Rajaratnam SMW, Davey M, Wiley JF, Bei B.Cognitive behavioural therapy and light dark therapy for maternal postpartum insomnia symptoms: Protocol of a parallel-group randomised controlled efficacy trial.Front Glob Womens Health. 2021 Jan 15;1:591677. doi:10.3389/fgwh.2020.591677Government of Alberta.Medicines during pregnancy.American Sleep Association.Sleep hygiene tips, research & treatments.Additional ReadingSedov ID, Anderson NJ, Dhillon AK, Tomfohr-Madsen LM.Insomnia symptoms during pregnancy: A meta-analysis.J Sleep Res. 2021 Feb;30(1):e13207. doi:10.1111/jsr.13207Vas J, Cintado MC, Aranda-Regules JM, Aguilar I, Rivas Ruiz F.Effect of ear acupuncture on pregnancy-related pain in the lower back and posterior pelvic girdle: A multicenter randomized clinical trial.Acta Obstet Gynecol Scand. 2019 Oct;98(10):1307-1317. doi:10.1111/aogs.13635
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
MedlinePlus.Insomnia.Hashmi AM, Bhatia SK, Bhatia SK, Khawaja IS.Insomnia during pregnancy: Diagnosis and Rational Interventions.Pak J Med Sci. 2016;32(4):1030-1037. doi:10.12669/pjms.324.10421Reichner CA.Insomnia and sleep deficiency in pregnancy.Obstet Med. 2015 Dec;8(4):168-71. doi:10.1177/1753495X15600572Johns Hopkins Medicine.Get a good night’s sleep during pregnancy.Foroughinia S, Hessami K, Asadi N, et al.Effect of acupuncture on pregnancy-related insomnia and melatonin: A single-blinded, randomized, placebo-controlled trial.Nat Sci Sleep. 2020 May 13;12:271-278. doi:10.2147/NSS.S247628Voiculescu S, Zygouropoulos N, Zahiu C, Zagrean A.Role of melatonin in embryo fetal development.J Med Life. 2014;7(4):488-492.Hollenbach D, Broker R, Herlehy S, Stuber K.Non-pharmacological interventions for sleep quality and insomnia during pregnancy: A systematic review.J Can Chiropr Assoc. 2013;57(3):260-270.Felder JN, Epel ES, Neuhaus J, Krystal AD, Prather AA.Randomized controlled trial of digital cognitive behavior therapy for prenatal insomnia symptoms: Effects on postpartum insomnia and mental health.Sleep. 2021 Nov 27:zsab280. doi:10.1093/sleep/zsab280Felder JN, Epel ES, Neuhaus J, Krystal AD, Prather AA.Efficacy of digital cognitive behavioral therapy for the treatment of insomnia symptoms among pregnant women: A randomized clinical trial.JAMA Psychiatry. 2020 May 1;77(5):484-492. doi:10.1001/jamapsychiatry.2019.4491Verma S, Rajaratnam SMW, Davey M, Wiley JF, Bei B.Cognitive behavioural therapy and light dark therapy for maternal postpartum insomnia symptoms: Protocol of a parallel-group randomised controlled efficacy trial.Front Glob Womens Health. 2021 Jan 15;1:591677. doi:10.3389/fgwh.2020.591677Government of Alberta.Medicines during pregnancy.American Sleep Association.Sleep hygiene tips, research & treatments.
MedlinePlus.Insomnia.
Hashmi AM, Bhatia SK, Bhatia SK, Khawaja IS.Insomnia during pregnancy: Diagnosis and Rational Interventions.Pak J Med Sci. 2016;32(4):1030-1037. doi:10.12669/pjms.324.10421
Reichner CA.Insomnia and sleep deficiency in pregnancy.Obstet Med. 2015 Dec;8(4):168-71. doi:10.1177/1753495X15600572
Johns Hopkins Medicine.Get a good night’s sleep during pregnancy.
Foroughinia S, Hessami K, Asadi N, et al.Effect of acupuncture on pregnancy-related insomnia and melatonin: A single-blinded, randomized, placebo-controlled trial.Nat Sci Sleep. 2020 May 13;12:271-278. doi:10.2147/NSS.S247628
Voiculescu S, Zygouropoulos N, Zahiu C, Zagrean A.Role of melatonin in embryo fetal development.J Med Life. 2014;7(4):488-492.
Hollenbach D, Broker R, Herlehy S, Stuber K.Non-pharmacological interventions for sleep quality and insomnia during pregnancy: A systematic review.J Can Chiropr Assoc. 2013;57(3):260-270.
Felder JN, Epel ES, Neuhaus J, Krystal AD, Prather AA.Randomized controlled trial of digital cognitive behavior therapy for prenatal insomnia symptoms: Effects on postpartum insomnia and mental health.Sleep. 2021 Nov 27:zsab280. doi:10.1093/sleep/zsab280
Felder JN, Epel ES, Neuhaus J, Krystal AD, Prather AA.Efficacy of digital cognitive behavioral therapy for the treatment of insomnia symptoms among pregnant women: A randomized clinical trial.JAMA Psychiatry. 2020 May 1;77(5):484-492. doi:10.1001/jamapsychiatry.2019.4491
Verma S, Rajaratnam SMW, Davey M, Wiley JF, Bei B.Cognitive behavioural therapy and light dark therapy for maternal postpartum insomnia symptoms: Protocol of a parallel-group randomised controlled efficacy trial.Front Glob Womens Health. 2021 Jan 15;1:591677. doi:10.3389/fgwh.2020.591677
Government of Alberta.Medicines during pregnancy.
American Sleep Association.Sleep hygiene tips, research & treatments.
Sedov ID, Anderson NJ, Dhillon AK, Tomfohr-Madsen LM.Insomnia symptoms during pregnancy: A meta-analysis.J Sleep Res. 2021 Feb;30(1):e13207. doi:10.1111/jsr.13207Vas J, Cintado MC, Aranda-Regules JM, Aguilar I, Rivas Ruiz F.Effect of ear acupuncture on pregnancy-related pain in the lower back and posterior pelvic girdle: A multicenter randomized clinical trial.Acta Obstet Gynecol Scand. 2019 Oct;98(10):1307-1317. doi:10.1111/aogs.13635
Sedov ID, Anderson NJ, Dhillon AK, Tomfohr-Madsen LM.Insomnia symptoms during pregnancy: A meta-analysis.J Sleep Res. 2021 Feb;30(1):e13207. doi:10.1111/jsr.13207
Vas J, Cintado MC, Aranda-Regules JM, Aguilar I, Rivas Ruiz F.Effect of ear acupuncture on pregnancy-related pain in the lower back and posterior pelvic girdle: A multicenter randomized clinical trial.Acta Obstet Gynecol Scand. 2019 Oct;98(10):1307-1317. doi:10.1111/aogs.13635
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
