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How to Deal With Pregnancy Insomnia

Pregnancy causes a lot of changes to your body. One of these changes can be insomnia, which, defined, is the perception of inadequate sleep or lack of quality sleep during the night. In order to understand how to deal with pregnancy insomnia, it is important to identify its causes and then to highlight ways to cope.


Pregnancy-induced insomnia can be caused by any of the following:

  • Back pain or other body aches associated with your growing belly
  • Heartburn
  • Having to wake up frequently to urinate
  • Feelings of anxiety or anticipation
  • Hormonal changes
  • Vivid, “strange” dreams
Ways to Cope
  • Avoid consuming caffeine or spicy foods, as they may trigger heartburn.
  • Engage in a soothing ritual before bed. Whether it’s taking a warm bath, enjoying a cup of herbal tea, listening to soft music, or having your partner give you a massage, find something that helps you feel calm and peaceful before bedtime.
  • Use a pregnancy pillow to help you get into a more comfortable sleeping position.
  • Try relaxation techniques like meditation or breathing exercises to help calm your mind and body.
  • When possible, try to nap during the day to make up for any lost sleep and to help rest your body.
  • Try exercising during the day.
  • If you are struggling to sleep and are finding it upsetting, try getting up and reading a book or having a glass of warm milk.

And, if you have tried all of these things and are still having a hard time falling asleep, please consult your health care provider. She may prescribe medication or have other ideas on how to deal with your pregnancy insomnia, so never hesitate to ask!

Author Info

Lauren Soderberg

Wife of one tall drink of water. Mama of two spunky kids. Lover of awkwardly long hashtags and unicorn emojis. And babies, obviously.

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