5 Tips for Dealing With Insomnia During Pregnancy
Chamomile Tea
If you’re struggling to get a good night’s sleep during pregnancy, you’re not alone. Thanks to a mix of pregnancy hormones, bathroom trips, and an ever-growing belly, many people experience sleep disturbances throughout pregnancy. Regardless of the cause, dealing with insomnia during pregnancy can be frustrating and exhausting. Fortunately, there are several natural remedies, relaxation techniques, and lifestyle adjustments that can help you get better rest.
Let’s take a look at our tips for overcoming sleep trouble.
1. Discover the Best Sleeping Positions for Pregnancy
Finding a comfy sleeping position can feel like a nightly puzzle, but a little extra support goes a long way. Experts recommend sleeping on your side, especially on your left side for pregnant people, to improve circulation and keep pressure off major blood vessels.
But let’s be real, finding a comfortable sleep position while pregnant can feel like a workout. If side sleeping is uncomfortable, a pregnancy pillow (or a strategically placed army of extra cushions) can help support your belly, ease hip pain, and take the pressure off your lower back so you can actually relax.
2. Brew a Cup of Chamomile Tea
A warm cup of chamomile tea before bed is one of our favorite rituals for winding down. This gentle herb (Matricaria recutita) is classified as a nervine, which means it helps relax the nervous system and signals to your body that it’s time for rest – plus, it feels like a cozy hug in a mug!
For a therapeutic effect, we recommend steeping the tea for about 15 minutes (covered to retain heat). If the tea becomes too bitter, a touch of raw, local honey makes it a sweet and soothing elixir before bed. To avoid waking up for extra bathroom trips, try drinking your tea about an hour before going to sleep.
3. Supplement Magnesium for Restful Sleep
Magnesium is like nature’s chill pill, helping relax your muscles, calm your nervous system, and set the stage for deep, restful rest. Many people are low in magnesium because of its lack of availability in our soil and food, but it’s an essential mineral that plays a key role in regulating GABA – a neurotransmitter responsible for deep, restorative sleep. A simple supplement before bed can work wonders for easing restless legs syndrome and those frustrating middle-of-the-night wake-ups that can turn into another sleepless night.
One of the best forms of magnesium is magnesium glycinate, as it’s well-absorbed and doesn’t typically cause digestive issues like some other forms (such as magnesium citrate, which can have a laxative effect). Always consult with your midwife or healthcare provider before adding new supplements to your routine.
4. Practice Good Sleep Hygiene
If you’re stimulating your body to think it’s still time to be active, it won’t be able to lay right down and go to sleep, or at least not deeply. Sleep hygiene is an important part of falling and staying asleep.
Bright lights and screens can interfere with melatonin production, making it harder to fall asleep. To promote restful sleep, dim the lights in the evening and avoid screens at least an hour before bed. If screen use is necessary, enable night mode, otherwise opt for relaxing activities like reading or listening to calming music. Keeping your bedroom cool can also enhance sleep quality, as a slightly cooler room temperature supports deeper rest.
Staying hydrated is key, but we know those nighttime bathroom trips can get real old, real fast. Try sipping most of your fluids earlier in the day and slowing down in the evening – your bladder will thank you later. Lastly, treat yourself with the same compassion you’d offer a child at bedtime. Establishing a calming nighttime ritual can signal to your body that it’s time to unwind and transition into better sleep.
5. Perform Activities Before Bed to Help with Sleep
A little nighttime TLC can make a world of difference when it comes to treating a sleep problem. Whether it’s a few gentle yoga stretches, a warm bath, or getting your thoughts down in your journal, small rituals help tell your body it’s time to rest. Here are some ideas to help prevent pregnancy insomnia:
Gentle Yoga During Pregnancy: A few gentle yoga stretches before bed can release tension and prepare your body for rest. Try a simple child’s pose, some easy side stretches, or a few deep belly breaths. It’s all about letting go of the day and giving your body permission to relax. Yoga is also a great way to stay fit while pregnant.
Deep Breathing & Relaxation Techniques: Practicing deep belly breathing or guided meditation can help slow your heart rate and help you wind down.
Journaling & Brain Dumps: Ever find yourself lying in bed, running through tomorrow’s to-do list for the hundredth time? A quick brain dump in a journal can help get those racing thoughts out of your head and onto paper, so your mind can finally slow down and rest. It’s a great way to clear your mind and manage mental health during pregnancy.
Warm Bath or Shower: Taking a warm bath or shower can soothe sore muscles and create a comforting transition from wakefulness to sleep.
Aromatherapy: Essential oils like lavender, chamomile, or sandalwood can be used in a diffuser or added to a carrier oil for a light massage before bed.
Learning How to Fall Asleep While Pregnant
While pregnancy sleep problems are common, there are plenty of ways to support restful sleep naturally. From best sleeping positions for pregnancy to relaxation techniques, supplements to take for sleep, and activities before bed to help with sleep, small changes can make a big difference.
You deserve rest, and we’re here to help! Midwives do more than just check on your health, they provide emotional support throughout pregnancy. If you're finding it tough to rest, let’s talk. We’ll help you explore gentle, natural ways to sleep better so you can wake up feeling refreshed and ready for the journey ahead. Schedule a consultation today to get the support and care you deserve.
Wishing you health and happiness,
Sarah and Charli
