What it is
Can't sleep pregnant, waking at 3am with your mind racing, nowhere to put your belly: this is pregnancy insomnia. Between 6 and 8 in 10 pregnant women report poor sleep, worst in the third trimester. Progesterone breaks up sleep. Later, heartburn, leg cramps, kicks, and worry join in. Early waking is also a known shape of anxiety and depression.
What's typical
Many mothers sleep hard in the first trimester and badly in the third. Waking two to four times a night is the norm late on. Falling back to sleep is the hard part. Vivid dreams, restless legs, and snoring all pick up. This does not harm the baby.
What's known
ACOG and sleep medicine groups agree that sleep habits and position come first. Cognitive behavioral therapy for insomnia, often online, has good trial support in pregnancy. Some sleep medicines are used in pregnancy; ask your provider. Side sleeping is advised after about week 28.
What helps
- A pillow between your knees, one under your belly, and one behind your back. A long body pillow does all three.
- Keep a notepad by the bed. Writing the 3 a.m. list down lets your head put it down.
- If you are awake more than 20 minutes, get up, sit somewhere dim, and go back when drowsy.
When to call someone
- Nowthoughts of harming yourself. Call or text 988, or the National Maternal Mental Health Hotline at 1-833-852-6262.
- Todayloud snoring with gasping or pauses in breath, which can be sleep apnea.
- At your next visitbad sleep most nights for two weeks or more, restless legs, or low mood or constant worry with it.
Who helps
Tools: Postpartum Prep Checklist
Related
- Exhaustion in the first trimesterPregnancy: Your Body
- Anxiety in pregnancyPregnancy: Mind and Life
- Heartburn and refluxPregnancy: Your Body
- Varicose veins and leg crampsPregnancy: Your Body
- Vivid dreams, mood swings, and crying at commercialsPregnancy: Mind and Life
What mothers here say
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Sources
- American College of Obstetricians and Gynecologists — Patient FAQ on sleep during pregnancy
- American Academy of Sleep Medicine — Sleep and pregnancy patient information
Sources are named, not yet linked. The steward verifies each one and adds the link.
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