Pregnancy Insomnia: Causes and 12 Tips for Better Sleep

Up to 8 in 10 pregnant people have trouble sleeping at some point. You might struggle to fall asleep, wake up again and again, or lie awake at 3 a.m. with a racing mind. It is exhausting, but there is a lot you can do.

Why is it hard to sleep in pregnancy?

First trimester. Rising progesterone makes you sleepy during the day but can disrupt sleep at night. Nausea and needing to pee add to it.

Second trimester. Often the easiest stretch, though heartburn, vivid dreams and leg cramps can begin.

Third trimester. Your bump makes it hard to get comfortable. Back and hip pain, heartburn, a busy baby, restless legs, breathlessness and night-time bathroom trips all take a toll, and so do worries about the birth.

The best sleeping position in pregnancy

From the second half of pregnancy, sleep on your side, either side. Research suggests that going to sleep on your back from 28 weeks is linked to a higher risk of stillbirth, because the weight of your uterus can press on major blood vessels.

Bend your knees and put a pillow between them to ease hip and back strain.
Tuck a pillow under your bump, and one behind your back to stop you rolling over.
A long or C-shaped pregnancy pillow can do all three.

Don't panic if you wake up on your back: just roll onto your side. It is the position you fall asleep in that matters most.

12 tips for better sleep

Keep a regular schedule. Go to bed and get up at the same times, even at weekends.
Nap early and short. A 20 to 30 minute nap before 3 p.m. helps without spoiling your night.
Cut caffeine after midday, and stay under 200 mg a day. See our caffeine guide.
Drink most of your water earlier in the day to reduce night-time trips to the bathroom.
Eat a light dinner two to three hours before bed, and prop yourself up if heartburn strikes. Our heartburn guide has more tips.
Have a small snack like yogurt or a banana if hunger wakes you.
Move during the day. Walking, swimming or prenatal yoga helps you sleep better. Try our safe pregnancy exercises.
Stretch your calves before bed to prevent leg cramps.
Keep your bedroom cool, dark and quiet.
Put screens away an hour before bed.
Try a wind-down routine: a warm (not hot) bath, reading, or breathing in for four counts and out for six.
Don't lie there fighting it. If you can't sleep after 20 minutes, get up, do something calm in dim light, and go back when you feel sleepy.

When worries keep you awake

Anxiety about the baby, the birth or money is one of the biggest causes of pregnancy insomnia. Writing your worries down before bed can help get them out of your head; the Prego app's journal is a good place for it. If anxiety is frequent or overwhelming, tell your doctor or midwife. Perinatal anxiety is common and treatable.

Is it safe to take sleep aids in pregnancy?

Check with your provider before taking any sleep medicine or herbal remedy, including melatonin. Some antihistamines are sometimes recommended for short-term use, but only take them on medical advice.

When to talk to your provider

Mention it if insomnia lasts for weeks, if you snore loudly or wake gasping (possible sleep apnea), if restless legs are severe (which can be linked to low iron), or if you feel low or anxious most days.

Frequently asked questions

Is it bad to sleep on my back while pregnant?

In early pregnancy it is fine. From around 28 weeks, going to sleep on your side is recommended. If you wake up on your back, simply turn onto your side.

Which side is best to sleep on in pregnancy?

Either side is safe. Left-side sleeping is often recommended because it may improve blood flow, but recent research suggests both sides are fine. Choose whichever is more comfortable.

Why am I having such vivid dreams?

Hormone changes, waking more often (so you remember dreams) and the big emotions of pregnancy all make vivid or strange dreams very common.

Sources

General information only, not medical advice. Always follow the guidance of your doctor or midwife.

History of updates

October 21, 2026: Published.