Tossing and turning all night and you can’t sleep during pregnancy ? You’re not alone. Many expecting mothers struggle to get restful sleep — especially as their pregnancy progresses. Whether it’s body aches, frequent urination, or racing thoughts, sleep problems can start as early as the first trimester and worsen in the third.
In this post, let’s explore why sleep becomes so difficult and why you can’t sleep during pregnancy, what positions are safe, and nurse-approved ways to finally get the rest you deserve.
Pregnancy affects every system in your body — and sleep is no exception. Here’s how each trimester can bring different sleep challenges:
Can't sleep during pregnancy in First trimester?
- Hormonal changes increase sleepiness during the day but cause restlessness at night.
- Nausea and increased urination can disrupt sleep.
Can't sleep during pregnancy in Second trimester?
Most women experience some relief, but sleep may still be disturbed by:
- Leg cramps
- Nasal congestion
- Vivid dreams
Can't sleep during pregnancy in Third trimester?
Sleep becomes hardest due to:
- Frequent urination
- Back pain and heartburn
- Increased fetal movements
- Anxiety about labor and delivery
“In my 10+ years of working with pregnant mothers, I’ve seen even the best sleepers struggle to get comfortable as their belly grows.”
which side i can sleep during pregnancy?
Experts recommend sleeping on your left side, as it improves blood flow to your baby and kidneys. This position helps reduce swelling and allows better nutrient circulation.
Avoid: Sleeping on your back after 20 weeks, as the weight of your uterus can compress major veins, reducing blood flow.
Okay occasionally: Right side or slightly propped back with pillows.
Tip: Use a pregnancy pillow (C- or U-shaped) for better back, hip, and belly support.
Can lack of sleep during pregnancy affect the baby?
Short-term sleep loss won’t harm your baby. But chronic lack of rest during pregnancy can lead to:
- Irritability and anxiety
- Gestational diabetes
- High blood pressure
- Increased risk of preterm labor
Fatigue also makes labor and recovery harder.
What to Do When I Can’t Sleep During Pregnancy?
Here are effective, natural remedies and lifestyle changes that can help improve your sleep:
1. Create a Calm Sleep Routine
- Sleep and wake at the same time daily
- Avoid screen time one hour before bed
2. Limit Caffeine and Heavy Meals
- No tea/coffee after 2 PM
- Avoid spicy or fried food at dinner
3. Try Gentle Exercise
Evening walks reduce stress and promote relaxation
4. Use Pregnancy-Safe Tools
- Invest in a supportive pregnancy pillow
- Sleep on a firm mattress
5. Warm Bath or Foot Soak Before Bed
Relaxes muscles and prepares your body for sleep
6. Breathing & Mindfulness Techniques
- Deep breathing
- Guided pregnancy meditations or sleep stories
“Even a few minutes of deep breathing can calm your heart rate and ease pregnancy-related stress before bedtime.”
Can I sleep with a pregnancy belly band?
Sleeping with a pregnancy belly band isn’t usually advised unless specifically recommended by your doctor. While belly bands help support the abdominal muscles during movement, they aren’t meant for prolonged use, especially during sleep. For nighttime comfort, it’s better to use maternity pillows or place supportive cushions under the belly and between the knees.
What is insomnia?
Insomnia is a common sleep disorder that makes it difficult to fall asleep, stay asleep, or get restful sleep, even when you have the chance to rest. It often leads to fatigue, irritability, difficulty concentrating, and low energy during the day. In pregnancy, insomnia can be more frequent due to hormonal changes and physical discomfort.
When does insomnia during pregnancy start?
Insomnia can begin as early as the first trimester, often due to hormonal shifts, emotional stress, or nausea. However, it’s most common in the third trimester when the growing belly, frequent urination, back pain, and baby movements can severely disrupt sleep patterns.
What causes pregnancy insomnia?
Several factors can trigger insomnia during pregnancy, including:
- Hormonal changes (especially rising progesterone)
- Increased anxiety or stress
- Frequent nighttime urination
- Physical discomfort (back pain, leg cramps, heartburn)
- Baby’s movements during the night
- Shortness of breath or vivid dreams
These are natural parts of pregnancy, but managing stress, following a bedtime routine, and creating a comfortable sleep environment can help.
When Should I Speak to a Doctor?
Consult your OB-GYN if:
- You’ve had severe insomnia for more than 2 weeks
- Snoring becomes loud or frequent (possible sleep apnea)
- Daytime fatigue affects your daily life
Yes, it’s very common — especially in the third trimester.
Left side is ideal for better blood flow to your baby.
Try to avoid it after 20 weeks, as it can restrict circulation.
It’s safe in early pregnancy, but not advisable after the first trimester.
Occasional sleep loss is okay, but chronic issues may cause complications.
Breathing exercises, bedtime routines, warm baths, and support pillows.
Only under medical supervision. Do not self-medicate.
Yes, in most cases. Sleep often improves after delivery.
Rest is important, but too much daytime sleep can affect nighttime rest.
Most women struggle the most during the third trimester.
