Insomnia During Pregnancy: Understanding the Challenges and Coping Strategies

Hey mummies, have you been craving those blissful nights yet you can’t seem to get it? You feel so tired during the day, yet at night you can’t even get a wink of goodnight’s sleep. Well, this is the stage of sleep deprivation during the first trimester of pregnancy.

It’s a common misconception that insomnia only comes after the baby is born, however, it turns out that insomnia also occurs during the first trimester. One common issue that many expectant mothers face is insomnia, the inability to fall asleep or stay asleep. Insomnia during pregnancy can be frustrating and exhausting, as it affects both the mother’s physical well-being and her overall pregnancy journey. It can be caused by a variety of factors, including stress, anxiety, depression, pain, and medical conditions. But don’t worry, insomnia is extremely common as it affects up to 80% of pregnant women. In this article, we are going to delve into the causes of insomnia during pregnancy, its potential impact, and offer practical strategies to cope with this sleep disorder.

Possible Causes Of Insomnia During Pregnancy

1. Hormonal Changes

During pregnancy, hormone levels fluctuate dramatically. These changes can interfere with sleep patterns, making it difficult to fall asleep and stay asleep.

2. Physical Discomfort

As the pregnancy progresses, the growing belly, increased weight, and changes in body posture can cause discomfort, such as back pain, heartburn, leg cramps, or the constant urge to urinate, making it challenging to find a comfortable sleeping position.

3. Anxiety and Stress

Pregnancy itself can bring about feelings of anxiety and stress. Expectant mothers often worry about the health of their baby, labor, and the responsibilities of motherhood. These concerns can contribute to a racing mind and difficulty in calming down before bedtime.

4. Nasal Congestion and Snoring

Hormonal changes can lead to nasal congestion, making it difficult to breathe comfortably during sleep. Snoring may also increase due to the relaxation of the throat muscles.

3 Tips to Kick Away Your Insomnia!

1. Sleep Comfortably

Having a belly is hard enough to lie down but there is a comfortable position for you to be in! Lie on your side, tuck a pillow between your knees, and use one under your belly! Do opt for a comfortable sleeping bra that can improve your sleep.

2. Distract Yourself

Negative thoughts may pile up if you are staring at the ceiling trying to sleep so why not pick up a new hobby like reading before you sleep just until you are tired enough to fall asleep?

3. Practice Sleep Hygiene

Limit daytime napping, avoid caffeine and heavy meals close to bedtime, and restrict screen time before bed, as the blue light emitted by electronic devices can disrupt sleep patterns.

Here is another article which touches more on sleeping positions!


Insomnia during pregnancy can be a challenging experience, but it’s important to remember that you’re not alone. Many expectant mothers face similar sleep struggles, and there are strategies available to help them cope and improve their sleep quality. Remember, taking care of yourself is essential for the well-being of both you and your baby. Embrace the journey of pregnancy, and with the right approach, you can overcome insomnia and embrace the joys of this remarkable time in your life.