Sleep Problem: Insomnia during Pregnancy

Why it happens

Many pregnant women say it's hard to sleep because they can't get comfortable, need to run to the bathroom constantly, have leg cramps, and are excited – and anxious – about their baby's arrival.
With so many physical and emotional changes happening, it's no surprise that 8 out of 10 women have insomnia and other sleep problems during pregnancy. Misery may love company, but it won't provide much comfort when you're watching the numbers on your clock change in the middle of the night.

What you can do about it

• Start winding down before bed with some sort of soothing ritual. Take a warm bath, have a cup of chamomile tea, listen to quiet music, ask your partner to rub your feet – whatever helps you relax.
• Once you're in bed, progressive muscle relaxation or guided imagery can help you sink into sleep. For more details, see our complete article on relaxation techniques for better pregnancy sleep.
• Make sure your room is a comfortable temperature for sleeping. Is it dark and quiet enough? Heavy or dark-colored curtains can help keep out unwanted light, and sound machines can help mask the drone of traffic with white noise.

If you aren't asleep 20 to 30 minutes after getting into bed, get up and go into another room. Read a magazine or listen to music until you feel drowsy, and then get back in bed.

When sleep doesn't come quickly, try not to worry. Becoming increasingly anxious as the minutes creep by only makes the problem worse – and leaves you feeling wrecked the next day. Learn more about sleeping better during pregnancy and beyond.
Of course, if you think you have a serious sleep disorder, consult your medical practitioner. In the meantime, remind yourself that insomnia may be frustrating, but during pregnancy, it's also perfectly normal.

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