Can't Sleep During Pregnancy? The Causes (and Solutions)
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Leesduur: 4 min
Sleeplessness during pregnancy is a common problem. While many women experience daytime fatigue during pregnancy, they struggle to sleep well at night .
There are several reasons for this. In this article, we'll discuss six causes of poor or inability to sleep during pregnancy. We'll also offer five tips for improving your sleep.
Poor sleep during pregnancy is caused by hormones, physical discomfort, frequent urination, baby movement, sleeping position and stress.
Improve your sleep with a good mattress, pregnancy pillow, smaller meals, less drinking in the evening and relaxation techniques such as yoga.
Daylight during the day and less artificial light in the evening help regulate the internal clock and promote melatonin production for better sleep.
Table of contents
Causes of not being able to sleep during pregnancy Poor sleep in early pregnancy Pregnancy ailments Frequent urination Moving baby Difficult sleeping position Stress and worries Tips for better sleep during pregnancy Mattress and pillows No large meals Do not drink too much Relaxation techniques Daylight and artificial light in the evening
Causes of not being able to sleep during pregnancy
Poor sleep at the beginning of pregnancy
Especially at the beginning of pregnancy, women sleep poorly. This is because a lot of progesterone is produced initially. This is a calming hormone. You might think this actually helps you sleep better.
However, because the hormone is produced all day long, you may also feel drowsy and tired during the day (you may even take a nap), which is not conducive to a good night's sleep.
Women don't just sleep poorly at the beginning of pregnancy. Afterward, too, their body produces more hormones like progesterone, estrogen, and cortisol. These hormones are very important, but unfortunately, they negatively impact sleep patterns [1] .
Pregnancy ailments
Pregnancy can bring with it a whole range of pregnancy-related ailments. These ailments may also prevent you from sleeping.
Some well-known discomforts that are especially inconvenient during sleep are:
- Back pain
- Heartburn
- Nausea
- Tingling legs
- Restless legs
- Itchy skin
Frequent urination
This is perhaps the most common complaint pregnant women hear during the night: they need to pee much more often. During pregnancy, your abdomen increasingly makes room for the uterus and baby.
This can cause your bladder to be pushed to the side, making you feel like you need to urinate more often.
Moving baby
From about halfway through your pregnancy, you can feel your baby moving. You'll often feel the baby kick more when you're resting, for example, just before bed. This is very special, but less enjoyable when you're trying to sleep.
More difficult sleeping position
As pregnancy progresses, the belly grows. Finding a good sleeping position becomes more difficult. This can also cause discomfort and poor or no sleep.
Because of the changes in your body, you might no longer know how to lie down. This is especially true if you're used to sleeping on your stomach; that becomes difficult relatively quickly. Sleeping on your back may cause increased dizziness and nausea towards the end of pregnancy.
Stress and worries
Having a baby is very special, and you're probably looking forward to it. But, almost having a child can also cause stress and worry.
The responsibility that comes with it, concerns about the baby's health, fear of childbirth and financial challenges can leave you feeling stressed.
If you can't sleep due to stress, I recommend you check out our article "7 Tips for When You Can't Sleep Due to Stress."
Tips for better sleep during pregnancy
Mattress and pillows
First of all, a good pillow and mattress are always important for a comfortable bed and a good night's sleep. So, when you're pregnant and can't sleep, taking extra precautions is certainly not a luxury.
Many women use a pregnancy pillow. Place it between your legs and along your stomach or back. This position is good for circulation and helps with tingling legs.
No large meals
Heartburn is a common complaint among pregnant women, especially at night. Some tips for reducing heartburn include:
- Eat small portions
- Avoid too much fat and spices
- Eat healthy
- Chew well and eat slowly
- Avoid fizzy drinks, acidic drinks or coffee
- Do not lie down immediately after a meal
- Don't put in much effort around mealtimes
Don't drink too much
If you're having trouble sleeping during pregnancy, it's recommended to drink less in the evening. This way, you'll have to get up less often to urinate at night. Make sure you drink enough water during the day, such as in the morning. It's important to stay well-hydrated during pregnancy.
Pregnant women shouldn't consume too much caffeine in a day, especially in coffee or tea. Try to consume the little caffeine you do consume during the day as well. Caffeine late in the day can make it harder to sleep.
Relaxation techniques
Research has been conducted on yoga and mindfulness as a way to improve sleep during pregnancy, and the results are positive[ 3 ]. Besides improving sleep, mindfulness and yoga are ways to relax and feel more connected to your body. So, for your own well-being, it's definitely recommended.
Daylight and artificial light in the evening
It's hard to imagine how much light affects your sleep. Yet, it's true. By getting enough daylight during the day and avoiding too much artificial light in the evening, you support your "internal clock," which knows when it's time to go to sleep and when it's not.
Light has a significant influence on melatonin production. According to some research, pregnant women's sleep may respond even more strongly to artificial light in the evening[ 4 ].
Lauressa
Lauressa studied Nutrition & Dietetics and also works as an editor. She enjoys delving deeply into topics related to healthy eating, mental well-being, and hormone balance. When she's not pursuing her passion for health, she enjoys being creative.
