Top 5 Natural Remedies For Insomnia During Pregnancy

Top 5 Natural Remedies For Insomnia During Pregnancy: Do you have trouble falling asleep when you go to bed? Do you stay up all night? These can be symptoms of pregnancy insomnia. This article will provide you an idea of pregnancy insomnia and describes 5 natural remedies for insomnia during pregnancy. Here is what you can do!

What is Pregnancy Insomnia?

Pregnancy insomnia refers to a common condition involves problems falling asleep, staying asleep, or both during pregnancy.

Many women experience sleep disturbances during pregnancy. It is estimated that approximately 78% of pregnant women experience sleep disturbances during pregnancy.

There are various causes of pregnancy insomnia including physical discomfort, mood swings, and hormonal changes. Lack of sleep during pregnancy can increase the risk of preeclampsia (01) and gestational diabetes (02).


01. Preeclampsia:- It is a complication that results high blood pressure with or without protein in the urine, which indicates kidney damage.

02. Gestational Diabetes:- Its indicates diabetes that develop at the time of pregnancy.

Pregnancy Insomnia causes

Sleep disturbances can occur during pregnancy due to hormonal, psychological and metabolic changes. These changes can increase the risk of conditions that lead to insomnia.

These changes during pregnancy disrupt sleep in several ways. Sleeping problem may occur for the pregnant women as early as the first trimester when hormone levels start to change.

Here is the common causes for insomnia During Pregnancy:

  • Daytime sleepiness
  • Urinary frequency
  • Nausea
  • Back pain
  • Vomiting
  • Gastroesophageal reflux (GERD)

These symptoms can lend to sleep disturbances at night. However, its possible to feel better during the second trimester, but by the third trimester, sleep disturbance may return.

Why is Sleeping so Difficult During Pregnancy?

Insomnia is a common condition for a pregnant women, especially during the third trimester, when the bump grows. It is caused by hormonal and physiological changes during pregnancy.

Your body feels tired during pregnancy because your body uses a lot of energy to nourish your unborn baby. However, no matter how tired you are, you still struggle to sleep.

During this time your body constantly supplies nutrients and oxygen to your unborn baby and keeps your metabolism constantly active. Moreover, as your bump grows, your back starts to ache that turn a good night’s sleep into more difficult.

USE THIS TOOL:- Pregnancy Calculator

Top 5 Natural Remedies For Insomnia During Pregnancy

Most healthcare professionals do not recommend sleeping pills during pregnancy due to the risk of birth defects and health complications.

Therefore, we are going to describe top 5 natural remedies for insomnia during pregnancy. However, it is important to note that not all natural remedies are considered safe during pregnancy. You need to consult with your healthcare provider about which methods to try.

Here is the 5 natural remedies for insomnia during pregnancy:

01. Yoga

If you struggle with sleep disturbances during pregnancy, you can join a prenatal yoga class. According to studies found that starting a yoga practice during the second trimester can reduce the number of night time awakenings. Individuals, who started yoga in their second trimesters experienced more benefits in sleep than those who started in their third trimesters.

02. Exercise

Individual those who engage in regular physical activity may experience an improvement in their sleep quality during pregnancy. Thus, a regular exercise is helpful in treating pregnancy insomnia in the third trimester.

03. Acupuncture

Generally, acupuncture is safe during pregnancy to treat back pain, heartburn, vomiting, depression, insomnia etc. Research shows that acupuncture can improve sleep quality in pregnant women. This may be due to the effects of melatonin on the body.

Melatoni:- A hormone naturally released in the body that helps us feel relaxed and fall asleep.

04. Massage

Massage therapy fell impact positively in stress, mood, and sleep for a pregnant women. Individuals those who took part in massage therapy reported fewer sleep disturbances.

05. Take a Warm Bath

Taking bath before bed are a proven way to feel relax and prepare your body for sleep. According to studies found that taking warm bath for an or two hour before bedtime help regulate body temperature and improve sleep. However, your water temperature should be below 100 degrees before entering because pregnant women should not allow their core body temperature to exceed 102 degrees Fahrenheit.

What Can You Take to Help Sleep During Pregnancy?

Drinking herbal tea before bedtime can help you wind down. However, you should consult with a doctor before taking any substances.

Also, a pregnancy pillow can be a great option for a pregnant women for improving sleep. A pillow is also helpful for back pain which is another problem for a pregnant women.


Pregnancy insomnia is a common problem experienced by pregnant women during pregnancy. It refers to trouble falling asleep, staying asleep, or both during pregnancy. It can be caused by physical discomfort, mood swings and hormonal changes. Here are 5 natural remedies for insomnia during pregnancy that have been proven to improve sleep quality.

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