Insomnia during pregnancy: early signs, third trimester sleep struggles & natural remedies that really help
Insomnia during pregnancy is incredibly common and often one of the most unexpected (but hard-hitting) symptoms for many moms to be. It can show up in the first trimester, ease slightly in the second, and return full force in the third trimester.
Sigh – isn’t it true that so many pregnancy symptoms – from nausea and skin breakouts to fatigue and back pain, also follow this pattern?
In the case of sleep (or lack of it), hormones, physical discomfort, emotional changes, and frequent bathroom trips all contribute. So what gives?
Is insomnia an early sign of pregnancy?
Yes. Early pregnancy insomnia can be one of the first subtle signs of pregnancy for some people.
Fluctuating progesterone levels can cause fragmented sleep, vivid dreams and difficulty staying asleep, even when you feel exhausted during the day.
Common early signs include:
- Waking frequently at night
- Feeling “tired but wired”
- Vivid or unusual dreams
- Difficulty falling back asleep
However, insomnia alone is not a reliable indicator of pregnancy, as it can also be caused by stress, hormones – especially if your period is due – or lifestyle changes.
When does pregnancy insomnia start?
Pregnancy insomnia can start as early as 4-6 weeks and may continue in waves throughout pregnancy, roughly tracking this typical pattern:
- First trimester: Hormonal changes, nausea and emotional adjustment all contribute
- Second trimester: Sleep may improve for some people
- Third trimester: Sleep disruption often returns more intensely
Many people experience the most significant disruption in the third trimester, when physical discomfort and frequent urination increase. This was definitely me, although I did experience fragmented sleep and some very weird dreams, in early pregnancy both times.
Pregnant and can’t sleep in the 3rd trimester?
By the final months of pregnancy, insomnia is often at its peak.
Common reasons include:
- Difficulty finding a comfortable sleeping position – I feel you, please hit up our pregnancy pillow round-up
- Baby’s movement at night
- Heartburn or reflux
- Frequent urination
- Anxiety or anticipation ahead of delivery
Insomnia in early pregnancy: boy or girl?
Speaking of anticipation, there is a popular myth that pregnancy symptoms – including insomnia – can indicate whether you’re having a boy or a girl.
However, there is no scientific evidence linking sleep patterns to baby gender. Hormonal changes and physical shifts drive pregnancy insomnia, not the sex of the baby.
While it can be fun to speculate, these theories are not medically reliable.
How to sleep better when pregnant – 5 natural remedies
If you’re struggling with pregnancy insomnia, small changes can significantly improve sleep quality. Here are five easy go-tos to put into practice, from this evening.
- Magnesium glycinate before bed
- Tart cherry sleep mocktail
- Inositol in water
- Pregnancy pillow support
- Acceptance and Commitment Therapy (ACT) (not as scary as it sounds!)
Oh, and the OG – a screen-free wind-down routine.
Keep reading for the deep dive.
1. Use a pregnancy pillow early on
A supportive pregnancy pillow can reduce strain on the hips, back and bump, especially when side sleeping becomes necessary. Even if your bump isn’t in evidence yet, trust me, a pregnancy pillow helps you get comfy.
My go-to, ride-or-die was the bbhugme pregnancy pillow, designed to support alignment throughout the night. But read our round-up of all things pregnancy pillow (including when to put your order in) for the full spectrum of support.
2. Try tart cherry with magnesium
Infamous as the sleepy girl mocktail, this is still my bedtime drink of choice as a mom of two. A calming evening drink can help signal bedtime to your body – I make up mine an hour before heading to bed.
Have a go with our team fave recipe, and my add-ins/non-negotiables:
- Tart cherry juice (pure, no additives)
- Magnesium glycinate for best absorption (I’m using Best Naturals, currently)
- Sparkling water, plus a dash of vanilla extract for added mellow
Magnesium is safe to use during pregnancy in most cases – in fact, research suggests it can be beneficial.
3. Go for inositol
This gentle compound is often used in nighttime routines to support relaxation. I go for a blend with glycine in water at bedtime, if I hit a rough patch with sleep.
Inositol is widely confirmed as safe to use during pregnancy, but the jury’s still out on glycine in supplemental form – always check supplements with your midwife or healthcare provider during pregnancy.
4. Reduce screen exposure
One of the most effective changes is also the simplest:
- No phone 30-60 minutes before bed
- Dim lighting in the evening
- Calm, low-stimulation activities
Even now as a busy mom, I find that from an hour before heading to bed, a regular, comforting routine of phone to sleep mode, pottering in the kitchen, skincare and a sleepscape or calming playlist really does the trick.
It’s the consistent set of signals my night owl brain recognizes as the (gentle) go to bed command.
5. Work with your mind, not against it
Sounds vague? Seriously, this last one works.
TRB founder Eloise swears by the techniques taught by globally renowned sleep specialist Dr Guy Meadows, crediting these as the magic bullet that kicked her insomnia pre-motherhood (and supported any relapses in and after pregnancy).
Guy encourages an acceptance-based approach to insomnia, which focuses on reducing pressure around sleep rather than forcing it.
His approach, based on Acceptance and Commitment Therapy (ACT), can help reduce sleep anxiety and improve natural sleep return over time.
Read his book, watch any number of tips videos and run through his principles for better sleep foundations, tonight.
Awake right now?
Try this simple reset:
- Leave the bed if you’ve been awake >20 minutes
- Keep lighting low and avoid screens
- Sip a warm or calming drink
- Try slow breathing (inhale 4 seconds, exhale 6 seconds)
- Return to bed when sleepy
Even if sleep feels broken, rest still benefits your body and nervous system.
Quick-look FAQs
The answer is here, somewhere.
Is insomnia normal in early pregnancy?
Yes. Hormonal changes, especially shifting progesterone, can disrupt sleep even in the first few weeks.
Can pregnancy insomnia affect the baby?
Occasional insomnia is common and not usually harmful. However, persistent severe sleep deprivation should be discussed with a healthcare provider.
Why is insomnia worse in the third trimester?
Physical discomfort, frequent urination, reflux and baby movements often increase sleep disruption.
What helps pregnancy insomnia naturally?
Magnesium glycinate, tart cherry juice, sleep hygiene changes, pregnancy pillows and reducing screen time can all help.
Is insomnia an early sign of pregnancy?
It can be, but it is not a definitive sign on its own.
All done? Our golden hour after birth guide is trending with moms to be – read up this evening.
