Quick Summary – Here’s What You’ll Learn:
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What pregnancy insomnia is and why it’s so common
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The top reasons sleep becomes harder in each trimester
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Potential risks linked to ongoing sleep loss during pregnancy
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Natural, evidence-backed strategies to help you sleep better
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Comfort-focused tips from real mums and trusted experts
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Safe, supportive BellyBliss product suggestions for better rest
Pregnancy and Sleepless Nights, You’re Not Alone.
Growing a baby is one of the most beautiful things your body will ever do but let’s be real: it doesn’t always come with a good night’s sleep. If you’re tossing and turning, waking every few hours, or staring at the ceiling at 3am, you’re in good company.
Pregnancy insomnia is incredibly common, especially in the second and third trimesters. Studies show that up to 80% of pregnant women experience some form of sleep disruption before baby arrives. So, if your sleep feels broken, unpredictable, or non-existent, it’s not just in your head.
The good news? You can improve your sleep with the right strategies and we’re here to guide you through them.
What Is Pregnancy Insomnia?
Pregnancy insomnia refers to difficulty falling asleep, staying asleep, or waking up too early, often paired with feeling unrefreshed the next morning. While one bad night doesn’t mean you have insomnia, a pattern of poor sleep can start to affect your energy, mood, and health.
It’s not always about “not being tired.” In fact, most pregnant women feel exhausted, they just can’t seem to stay asleep long enough to feel rested.
What’s Making It So Hard to Sleep?
Sleep struggles during pregnancy usually come from a combination of physical and emotional changes. And there is a number of reasons as to why you're struggling to sleep..
Physical discomfort:
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Growing belly and shifting centre of gravity.
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Back, hip or pelvic pain.
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Increased urination (especially at night!).
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Heartburn or reflux.
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Restless legs or leg cramps.
Hormonal changes:
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Surging progesterone can make you feel sleepy during the day but restless at night.
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Hormonal shifts also affect your body temperature and sleep cycles.
Emotional and mental load:
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Anxiety about birth, parenting, finances or relationships.
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Vivid dreams or racing thoughts.
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Pressure to “rest while you still can” (as if you’re not trying!).
Even if you’re doing all the “right” things, these changes can throw your sleep patterns out of whack.
Is Pregnancy Insomnia Harmful?
Occasional sleeplessness is totally normal. But if you’re consistently struggling to sleep, it’s worth paying attention.
Ongoing sleep loss during pregnancy has been linked to:
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Higher risk of gestational diabetes
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Elevated stress and anxiety
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Fatigue during labour
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Increased risk of postpartum depression
That’s why prioritising your sleep now, even in small ways is one of the best things you can do for both you and your baby.
Safe, Natural Ways to Sleep Better
You can’t stop every midnight wake-up (hello, bladder), but these gentle, research-backed tips may help you fall asleep faster and stay asleep longer:
Create a calming bedtime routine
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Dim the lights
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Avoid screens at least 1 hour before bed
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Listen to calming music, meditate, or stretch gently
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Try a warm (not hot) bath or shower to wind down
Keep a consistent sleep schedule
- Go to bed and wake up around the same time each day, even on weekends. Your body loves rhythm, especially during pregnancy.
Watch what and when you eat/drink
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Limit caffeine after midday
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Reduce fluids in the evening to minimise bathroom trips
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Avoid heavy or spicy meals too close to bedtime
Set up your sleep space for comfort
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Use breathable bedding and pyjamas to regulate temperature
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Block out light with blackout curtains or a sleep mask
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Add a fan or white noise if sounds disturb your sleep
Use pillows for support
- Belly getting in the way? Try side sleeping with a pregnancy pillow to ease back pain and help you stay in a supported position. A wedge under your belly or between your knees can make a huge difference.
Explore the BellyBliss Pregnancy Pillow for customisable support designed specifically for comfort in pregnancy.
Still Awake? Try These Tips If You Can’t Sleep
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Don’t lie in bed stressing, get up, walk around, or read a book until you feel drowsy
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Write down any racing thoughts or worries in a bedside journal
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Practice slow, deep breathing or progressive muscle relaxation
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Avoid checking the clock, it only adds pressure
- Resist the urge to look at your phone in the middle of the night
Final Thoughts
Your sleep may not be perfect and that’s okay. But with a few small tweaks, a supportive environment, and the right tools, you can get better rest, even during pregnancy.
Remember: your body is doing a lot. Be kind to yourself, listen to your needs, and don’t hesitate to ask for help.
If you’re looking for sleep support tools designed with pregnant bodies in mind, explore the belly bliss pregnancy pillow which is specifically designed to help you drift off and stay there - Shop Here.
You deserve rest, Mama. One peaceful night at a time.
