Sleep, Mood & Mind
Insomnia & Sleep Problems in Pregnancy
Difficulty falling or staying asleep — very common in early and late pregnancy, and usually manageable with a few changes to your routine.
Written and fact-checked by the ParentVibes editorial team against WHO, NHS, ACOG and peer-reviewed guidance. Not yet reviewed by a named clinician.
Quick facts
- Most common in
- 1st and 3rd trimesters
- How common
- Most people have some disrupted sleep
- Common causes
- Hormones, bathroom trips, discomfort
- Best sleep position (3rd trimester)
- On your side
- See a doctor if
- Snoring with gasping, or exhausted and struggling to cope
Tossing and turning while everyone else seems to be asleep is one of the most common — and most tiring — complaints of pregnancy. Many people find sleep elusive in the very early weeks, settle into steadier nights through the middle of pregnancy, and then find it harder again as their bump grows and the birth approaches.
Occasional bad nights are normal and rarely a sign of anything wrong. This guide covers why pregnancy disrupts sleep, practical ways to sleep better, and the warning signs — such as snoring with breathing pauses, or exhaustion that's affecting your mood and daily life — that are worth raising with your doctor or midwife.
What is pregnancy insomnia?
Insomnia in pregnancy means regularly finding it hard to fall asleep, stay asleep, or get back to sleep after waking — even though you're tired. It's extremely common: most pregnant people have at least some disrupted sleep, and it tends to cluster in the first trimester (hormonal changes, an urgent need to wee, and early nausea) and the third trimester (a growing bump, backache, heartburn, restless legs and vivid dreams).
Unlike ordinary tiredness, pregnancy insomnia often means you're exhausted during the day but still struggle to switch off at night. For most people it doesn't harm the baby, but it can affect your mood, concentration and coping reserves — which is why it's worth taking seriously and addressing, rather than 'just getting on with it'.
Second trimester often brings relief
Many people sleep more easily in the middle three months, once early nausea and frequent urination settle and before the bump becomes a physical obstacle. Use this window to build good sleep habits.
What causes sleep problems in pregnancy?
A mix of hormonal, physical and emotional changes can all disturb sleep at different points in pregnancy.
Rising progesterone and shifting hormones
Hormonal changes in early pregnancy can make you feel drowsy in the day but paradoxically disturb night-time sleep, and can also affect breathing and body temperature.
Frequent trips to the bathroom
Extra pressure on your bladder, especially in the first and third trimesters, means more night-time wake-ups to urinate.
Physical discomfort
Backache, a growing bump, heartburn, leg cramps and restless legs can all make it hard to get comfortable, particularly later in pregnancy.
Anxiety and a busy mind
Worries about the pregnancy, birth or becoming a parent can keep your mind active at bedtime, even when your body is exhausted.
Vivid or unsettling dreams
More vivid dreams are common in pregnancy and can wake you during the night or leave you feeling unsettled afterwards.
Snoring and breathing changes
Swelling in the nasal passages and airway, plus weight gain, can cause snoring; for some people this progresses to brief pauses in breathing (sleep apnoea).
It often comes in two waves
- Early pregnancy: nausea, bathroom trips, hormone shifts
- Middle pregnancy: often the calmest sleep of the nine months
- Late pregnancy: bump size, backache, heartburn, restless legs, practice contractions
When sleep problems are normal
Broken or lighter sleep is a very normal part of pregnancy, particularly in the first and third trimesters. The following are reassuring:
- You wake once or twice a night to use the bathroom but settle back to sleep reasonably easily.
- You feel tired in the day but are still able to function, concentrate and manage your usual activities.
- Vivid dreams or restlessness disturb you occasionally rather than every night.
- Your mood is stable day to day, even if you're more tired than usual.
| Usually normal | Needs medical attention | |
|---|---|---|
| Waking at night | 1–3 times, settles back to sleep | Awake for hours, unable to settle most nights |
| Daytime effect | Tired but coping | Exhausted, unable to function, falling asleep unsafely (e.g. while driving) |
| Breathing | Occasional light snoring | Loud snoring with gasping, choking or pauses in breathing |
| Mood | Occasional low mood from tiredness | Persistent low mood, tearfulness or anxiety alongside poor sleep |
Naps are allowed
A short daytime nap (20–30 minutes) can help make up for a broken night without leaving you groggy — just avoid napping too close to bedtime.
Warning signs — get medical advice
Most sleep disruption in pregnancy is uncomfortable rather than dangerous, but contact your doctor or midwife if you notice:
Seek urgent medical care if you have
- Loud snoring with gasping, choking or pauses in breathing during sleep (possible sleep apnoea).
- Severe insomnia that leaves you unable to function, drive safely, or cope with daily life.
- Insomnia alongside a severe headache, visual disturbances (flashing lights or blurring), or sudden swelling of your face, hands or feet — these can be signs of pre-eclampsia.
- Persistent low mood, anxiety or tearfulness alongside your poor sleep.
- Restless, uncomfortable legs at night that are also disturbing your sleep.
- Any reduction in your baby's usual movements — contact your maternity unit the same day, any time of day or night.
Sleep apnoea and pre-eclampsia are both treatable when caught early, so don't put off mentioning these symptoms because you think they're 'just pregnancy'.
Snoring plus gasping needs checking
New loud snoring with breathing pauses or gasping is worth reporting — sleep apnoea in pregnancy is linked to higher blood pressure and is manageable once identified.
Sleeping better in pregnancy
You may not banish disrupted sleep entirely, but these habits genuinely help most people sleep more soundly.
Sleep position and comfort
- From mid-pregnancy, sleep on your side (either side) rather than your back, using pillows to support your bump and between your knees.
- A pregnancy pillow or a firm cushion behind your back can stop you rolling.
- Keep your bedroom cool, dark and quiet.
- Prop yourself up slightly with pillows if heartburn disturbs you at night.
Wind-down routine
- Keep a consistent bedtime and wake time where you can.
- Avoid screens for the last 30–60 minutes before bed.
- Try gentle stretching, a warm bath or a relaxation app to help you switch off.
- Write down worries or a to-do list earlier in the evening rather than at bedtime.
Managing night-time wake-ups
- Reduce fluids in the hour or two before bed, but keep drinking well earlier in the day.
- Have a small, bland snack if hunger or heartburn wakes you.
- Keep lights low if you get up in the night, to help you drop back off.
- If you can't sleep after 20 minutes, get up and do something calm rather than lying there frustrated.
During the day
- Get some daylight and gentle movement, such as a walk, earlier in the day.
- Limit caffeine, especially from the afternoon onwards.
- A short nap (20–30 minutes) can help, but avoid long or late naps.
- Talk to someone if worry is keeping you awake — sharing a concern often loosens its grip.
Be cautious with sleep aids
Don't take over-the-counter or herbal sleep remedies without checking with your doctor, pharmacist or midwife first — not everything considered safe outside pregnancy is safe during it.
When to consult a doctor
Have a conversation with your doctor or midwife — rather than waiting it out — if:
- Poor sleep has lasted for weeks and is affecting your mood, memory or ability to cope.
- You suspect sleep apnoea (snoring, gasping, morning headaches, daytime sleepiness).
- You feel low, anxious or overwhelmed as well as sleep-deprived.
- Restless legs are a major cause of your poor sleep.
- You're relying on alcohol or unprescribed medicines to help you sleep.
- Nothing you try is helping and you're becoming increasingly exhausted.
Keep track of your nights
Logging how you're sleeping alongside your other symptoms can help you and your midwife spot patterns and decide what support might help.
Open the Pregnancy TrackerFrequently asked questions
Is it normal to have insomnia in early pregnancy?
Yes. Hormonal changes, nausea and frequent trips to the bathroom commonly disrupt sleep in the first trimester. It usually settles somewhat in the second trimester.
Why is my sleep worse again in the third trimester?
A growing bump, backache, heartburn, restless legs, vivid dreams and more bathroom trips all make late pregnancy one of the hardest times to sleep well. It's extremely common and not a sign anything is wrong.
Is it safe to take sleeping tablets in pregnancy?
Don't take any sleep medicine, including over-the-counter or herbal remedies, without checking with your doctor or midwife first. Many aren't recommended in pregnancy, but there are safe non-drug strategies that help most people.
What sleep position is safest later in pregnancy?
From around mid-pregnancy, sleeping on your side (either side) is recommended rather than flat on your back, as it's better for blood flow to the placenta. Don't worry if you wake up on your back — simply roll back onto your side.
Could my poor sleep affect my baby?
Occasional disrupted sleep does not harm your baby. It's your own wellbeing that matters most — persistent exhaustion is worth addressing for your own sake, and can also affect your mood and coping.
When does snoring in pregnancy need checking?
Mention new, loud snoring to your doctor or midwife, especially if it comes with gasping, choking, pauses in breathing, or leaves you very sleepy in the day — this can indicate sleep apnoea, which is more common in pregnancy and can be managed.
Your next steps
Track your pregnancy
Log symptoms week by week, get personalised tips, and see how your pregnancy is progressing.
Open Pregnancy TrackerPregnancy week-by-week
Follow your baby's growth and your body's changes from week 1 to 40 in plain language.
Explore the guideFind a gynaecologist
Have a personal concern? Book with a trusted obstetrician or gynaecologist near you.
Find a doctorRelated pregnancy symptoms
Helpful resources
Sources
- NHS — Pregnancy: common symptoms & concerns
- ACOG — Pregnancy resources (American College of Obstetricians and Gynecologists)
- WHO — Maternal health & pregnancy care
- NHS — Exhaustion in pregnancy
- NHS — Obstructive sleep apnoea
Next review due: 6 January 2027.
Medical disclaimer
This page is general information about a common pregnancy symptom and does not replace personal medical advice. Every pregnancy is different. If you have severe pain, heavy bleeding, a bad headache with vision changes, reduced or absent baby movements, breathing difficulty, fever, or you feel something is seriously wrong, contact your doctor or midwife or go to your nearest emergency department straight away. When in doubt, always get checked — it is never a waste of anyone's time.
Read our Medical Disclaimer, Editorial Policy and Medical Review Policy.