Pregnancy Insomnia: Why It Happens and What Helps
Reviewed by Safi Allah Khan
Medically reviewed by: Safi Allah Khan · Written by the Momi team · Last updated 20 October 2026
Quick answer: Pregnancy insomnia is very common. In the first trimester, hormones and needing to pee disturb sleep; in the third, your bump, heartburn, aches and worry often take over. Go to sleep on your side, use pillows, skip caffeine and screens in the evening, and avoid late naps. Don't take sleeping tablets without checking first.
Tiredness itself won't harm you or your baby, but it can make everything harder. If poor sleep comes with low mood, talk to someone; see below. For night-time cramps see pregnancy leg cramps.
Why pregnancy insomnia happens
MedlinePlus (from the US National Library of Medicine) lists common reasons:
- More trips to the toilet, as your kidneys filter extra blood and your baby presses on your bladder
- A faster heart rate as your heart pumps more blood
- Shortness of breath, early from hormones and later from your baby pressing on your diaphragm
- Aches and pains in your legs and back
- Heartburn, often worse at night, as digestion slows
- Stress, worry, vivid dreams and nightmares
- More baby movement at night
- Trouble finding a comfortable position, especially if you usually sleep on your back or front
By trimester
| Trimester | What tends to disturb sleep | What helps most |
|---|---|---|
| First (weeks 1–13) | Needing to pee, nausea, sore breasts, exhaustion and daytime sleepiness | Early nights, rest, a bedside snack for nausea |
| Second (weeks 14–27) | Often better; heartburn, vivid dreams, cramps may start | Good routine, gentle exercise, side sleeping practice |
| Third (weeks 28–40) | Bump size, peeing at night, heartburn, back and hip pain, cramps, restless legs, worry about the birth | Side sleeping with pillows, smaller evening meals, relaxation |
MedlinePlus notes many people sleep well in the first trimester but need more sleep than usual; it's later in pregnancy that sleeping well often gets harder.
Sleep positions
Go to sleep on your side. The NHS says the safest position to go to sleep in is on your side, left or right. After 28 weeks, research suggests falling asleep on your back can double the risk of stillbirth. If you wake up on your back, don't panic: just turn onto your side.
To get comfortable:
- Bend your knees and put a pillow between them.
- Support your bump with a pillow or wedge underneath.
- Put a rolled blanket or pillow behind your back so you don't roll over.
- Switch sides when one hip gets sore. MedlinePlus says it's fine to move to your right side for a while.
- Prop up your upper body if heartburn or breathlessness is a problem.
What's safe to try
Habits that help (NHS and HSE)
- Relax before bed. Try breathing exercises, gentle stretches or a warm (not hot) bath. Antenatal classes may teach relaxation techniques.
- Avoid caffeine in the evening. Tea, coffee and cola can make it harder to sleep. See can you drink coffee while pregnant?.
- Skip afternoon and evening naps if they stop you feeling tired at bedtime.
- Stop screens about 1 hour before bed (HSE).
- Be active in the day. A walk, swimming, or antenatal yoga or Pilates with a qualified instructor.
- Eat your evening meal earlier and keep it smaller if heartburn wakes you.
- Cut down on drinks just before bed, but keep drinking well during the day.
- Get up if you can't sleep. Read or listen to something calm, then go back to bed when you feel sleepy.
Medicines and remedies
The HSE says most sleeping tablets aren't safe in pregnancy, and many herbal remedies may not be either. Always ask your GP, midwife or pharmacist before taking any medicine, over-the-counter product, herbal remedy or supplement. For heartburn that keeps you awake, ask a pharmacist about remedies that are safe in pregnancy; see the NHS heartburn advice.
When to get help
Insomnia and low mood. The NHS says sleeplessness, when it comes with other symptoms, can sometimes be a sign of depression. Speak to your midwife or doctor if you also feel hopeless, low or anxious, or have lost interest in things you used to enjoy. ACOG says depression in pregnancy is common and treatable.
Other things to mention:
- loud snoring or pauses in breathing while asleep
- restless legs that keep you awake (NCT covers this and other causes of disrupted sleep)
- breathlessness when lying down, chest pain, or a racing heart (get urgent help for chest pain)
- itching that keeps you awake, especially on your hands and feet
How Momi helps
Momi can't make you sleep, but it can take a little off your mind. Keep appointments and medicine reminders in visits, note symptoms and worries in your diary, and check your week's tips. In the third trimester, the kick counter is handy for getting to know your baby's pattern, including when they're active at night.
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Related: third trimester · first trimester symptoms · pregnancy symptoms week by week · 32 weeks pregnant
Sources
- NHS, Tiredness and sleep problems
- HSE (Ireland), Sleep problems during pregnancy
- MedlinePlus, Problems sleeping during pregnancy
- NCT, Sleep disruption in pregnancy: cramp, restless legs and more
- ACOG, Depression During Pregnancy
- NHS, Indigestion and heartburn in pregnancy
Medical disclaimer: Momi and this website provide general information, not medical advice. Always talk to your doctor or midwife; in an emergency call your local emergency number.
FAQ
Why can't I sleep while pregnant?
Many things: needing to pee, heartburn, aches, a faster heart rate, shortness of breath as your baby grows, finding a comfortable position, vivid dreams, worry, and a baby who's active at night. Hormones can also make you tired in the day and restless at night.
What is the best sleeping position in pregnancy?
On your side, with your knees bent. The NHS says the safest position to go to sleep in is on your side, left or right, and that after 28 weeks falling asleep on your back can double the risk of stillbirth. If you wake up on your back, just turn onto your side.
Can I take sleeping tablets while pregnant?
HSE advice says most sleeping tablets aren't safe in pregnancy, and many herbal remedies may not be either. Always check with your GP, midwife or pharmacist before taking any medicine, over-the-counter treatment, herbal remedy or supplement.
Does pregnancy insomnia harm the baby?
Feeling tired won't harm you or your baby, according to the HSE, but it can make daily life feel harder. Focus on rest, safe sleep habits and side sleeping in later pregnancy, and talk to your midwife if poor sleep is affecting you.
When should I worry about not sleeping?
Talk to your doctor or midwife if insomnia comes with feeling hopeless, low or anxious, or losing interest in things. The NHS says sleeplessness with these symptoms can be a sign of depression. Also mention loud snoring, breathlessness or restless legs.
Related guides
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