Insomnia during pregnancy: Causes and treatment

What is insomnia?

Insomnia means that you often have issues sleeping however, the good news is that insomnia usually gets better by changing your sleeping habits. 

When does insomnia during pregnancy start?.

Insomnia during pregnancy can start at any time but is most common during the first trimester and the third trimester.

What causes pregnancy insomnia?

Like most things in pregnancy, insomnia is caused by a change in your hormones. However, you may find that your insomnia is also caused by things like needing to pee a lot during the night, vivid dreams, pregnancy aches and pains etc. The important thing to remember is that it is common and you're not alone.

How long does pregnancy insomnia last?

Insomnia could last throughout your pregnancy however, if you're concerned about it ask your Midwife at your next appointment.

Can you take melatonin during pregnancy?

Melatonin is a hormone your body creates to naturally regulate sleep and so whilst it may be tempting to take this during pregnancy, it's important to note that there have not been many studies on the impact melatonin can have during pregnancy and so you should avoid taking this, unless you've spoken to your GP or Midwife. There are other over-the-counter remedies you could try which are safer so it's worth speaking to your local pharmacist.

Is insomnia harmful during pregnancy?

A bad night's sleep here and there won't impact your pregnancy but if you are suffering from chronic insomnia you should speak to your Midwife or GP as it has been linked to gestational diabetes, stress and depression so don't suffer in silence.

How can I manage pregnancy insomnia?

This is tricky but try not to count down the hours during the night when you're awake because believe it or not, but that will actually keep you awake! Plus, many pregnant women find getting out of bed when they can't sleep can mean they're awake for even longer. So, try and stay in your bed and comfortable for as long as you can.

How can I prevent pregnancy insomnia?

Here are five tips on surviving insomnia when pregnant:

1. Wind down

Develop a winding-down routine before bedtime. Avoid caffeine and don't watch television or use your computer/tablet/mobile close to bedtime as they will stimulate your brain too much which disrupts your sleep.

Try a candle-lit bath with some lavender oil added to make you sleepy, lie on the sofa and listen to some relaxing music, and sip a milky drink before you go to bed.

2. Try a lavender sleep pillow

Lavender is well known for its relaxing properties, making it one of the most common insomnia remedies. Have a sachet or pillow stuffed with lavender on your bed or use a fragrant pillow spray, and you'll soon feel yourself drift away.

3. Find a comfortable sleeping position

Try to position yourself on your side, as lying on your back in later pregnancy presses on the main vein transporting blood from the lower body.

Use pillows between your legs or under your bump to make you more comfortable.

4. Nap during the day

Obviously, you can only really do this if you’ve started your maternity leave, but a day-time nap of around 30 minutes can really help you get through the day.

Try not to sleep longer than this though and no later than 3pm, as this will disrupt your night-time sleep.

5. Keep your bedroom well ventilated

Sleep with the window open, even in the winter, but don’t allow the room to become too cold. Keep the thermostat on your radiator at a temperature that you find comfortable. Being too hot or too cold will keep you awake.