Pregnancy insomnia: How to get more sleep

Why pregnancy insomnia happens

Getting good sleep is one of the most common pregnancy challenges. Obstacles include frequent runs to the bathroom, nausea, heartburn, leg cramps, restless legs syndrome, anxiety – or even just excitement about your baby's arrival. To top it off, it can be hard to get comfortable when you're pregnant.

"Unfortunately, sleep disturbances and insomnia are very common in all stages of pregnancy," says Shannon Smith, M.D., an ob-gyn at Brigham Faulkner Ob/Gyn AssociatesOpens a new window in Boston and member of the BabyCenter Medical Advisory BoardOpens a new window.

According to a large studyOpens a new window published in Sleep, insomnia symptoms – including delayed sleep, short sleep duration, and poor sleep quality – are reported in at least one-third of all pregnancies. And the researchers suggest these numbers are conservative. Other studies say about 40% to 60% of women suffer from insomnia while expecting.

If you're struggling to sleep well during pregnancy, you're not alone – but that's not much comfort when you're watching the numbers on your clock change in the middle of the night.

Will insomnia during pregnancy harm my baby?

It's understandable to think that if you aren't sleeping well, your baby isn't either. But don't worry, your baby sleeps even when you're wide awake.

However, research has found that women who have chronically disturbed sleep during pregnancy are at greater risk of some pregnancy complications, such as gestational hypertension, gestational diabetes, preterm birth, depression, longer labor, and C-section birth.

And, of course, your baby's health is at risk if your insomnia during pregnancy affects your ability to function. If you fall asleep while driving, for example, or exhaustion causes you to stumble or fall, you and your baby could get hurt.

Your quality of life can certainly suffer if you're sleep deprived. A reviewOpens a new window of studies involving over 7,000 women found a relationship between sleep quality during pregnancy and quality of life through all trimesters, especially in the third trimester.

Try not to agonize about your lack of sleep, though, or you may make matters worse. "Generally, we don't consider insomnia a concerning risk factor in pregnancy, other than the effects it can have on Mom's quality of life," says Dr. Smith.

What you can do about pregnancy insomnia

It's worth it to try and get the best sleep you can during pregnancy. Dr. Smith recommends that expecting moms treat any underlying causes of their insomnia, practice good sleep hygiene, and take medications, if necessary, to help them sleep.

"This is your chance to get some sleep before your newborn comes, so maximize it!" Dr. Smith advises.

Here are good sleep hygiene habits for fighting insomnia:

• Try to go to bed and get up at consistent times daily.
• Create a bedtime ritual. Take a warm bath, have a cup of pregnancy-safe herbal tea, listen to quiet music, or ask your partner to rub your feet. Whatever helps you unwind.
• Don't exercise within a few hours of bedtime.
• Relax your mind and body. Once you're in bed, progressive muscle relaxation, deep breathing, or guided imagery can help you sink into sleep. Our article on natural remedies for pregnancy insomnia describes these techniques.
• Set the mood. Make sure your room is a comfortable temperature for sleeping. Is it dark and quiet enough? Heavy or dark-colored curtains can help keep out unwanted light, and sound machines playing white noise can be soothing and mask loud noises.
• If heartburn messes with your slumber, curb late-night snacks and avoid eating a big meal close to bedtime. And if frequent urination is a problem, cut down on beverages at night.
• Cut out caffeine. Experts recommend limiting your daily caffeine intake to less than about a cup a day, but if you're having trouble sleeping, you may want to eliminate it entirely.
• Shut off screens. Turn off your TV, close your laptop, and put away your phone at least an hour before you hope to doze off. (The blue light from screens can disturb your cycles of sleepiness and alertness.) It's best if you can keep electronics out of the bedroom completely.
• Get comfy. When you're pregnant, it's especially important to find the right support so you can relax. Experiment with sleeping positions and different pregnancy pillows.