Why Am I Not Sleeping During Pregnancy? 9 Causes for Lack of Sleep

Is it Normal to Lose Sleep During Pregnancy?

According to the NHS, "It's common to feel tired...during pregnancy, especially in the first 12 weeks."

In fact, it's thought that around 80% of women experience pregnancy insomnia (which is defined as having difficulty falling asleep, staying asleep, or both) to some extent during pregnancy.

So w,hile we know it's certainly frustrating not being able to get the rest you need, it's also completely normal to experience some level of insomnia during pregnancy – and this can be comforting in itself.

But it's not just lack of sleep that you'll find yourself experiencing – you'll also find that your sleeping patterns will change during pregnancy too.

How Many Hours Sleep Do You Need?

You should aim to get between 7 and 9 hours of sleep while pregnant. This isn't any more or less than the recommended amount of sleep for non-pregnant adults, but you'll find that your sleeping patterns may differ.

For example, you may need to nap during the day to make up for a restless night, or you may find that you're more tired in the early evenings and need an earlier bedtime.

The key is to listen to your body and rest when you need it. Don't feel guilty for taking a nap or going to bed earlier than usual – your body is working hard to grow another human, and it needs all the rest it can get.

Read How Much Sleep Is Enough During Pregnancy?

What Causes Lack of Sleep During Pregnancy?

While getting little sleep during pregnancy is considered normal, we know that doesn't make it any easier to deal with.

There are numerous reasons why you may be struggling to sleep during pregnancy, but most of them come down to the simple fact that your body is undergoing a lot of changes.

Part of growing and supporting a baby is the physical changes that happen to your body, which are necessary to ensure a healthy pregnancy. But as your body adapts to these changes, it can trigger other physical and emotional reactions that may impact your sleep.

#1 Hormonal Changes

Fluctuations in hormone levels, particularly progesterone, can disrupt sleep patterns.

Progesterone is responsible for a lot of changes in your body during pregnancy, such as relaxing muscles and ligaments to accommodate your growing baby.

As your progesterone dips and rises throughout pregnancy, it can cause discomfort and make it harder to find a comfortable sleeping position.

It can increase restlessness and anxiety, which, in turn, can make it harder to fall asleep and stay asleep.

The solution: Try relaxation techniques such as deep breathing and meditation to ease your discomfort, even if you don't notably feel anxious.

Your antenatal team will be able to monitor progesterone levels during your pregnancy, and it may be necessary for you to take supplements if the levels are too low.

#2 Increased Urination

You've probably already noticed that your trips to the bathroom have increased during pregnancy, and this can disrupt sleep patterns.

As you get further along in your pregnancy, your womb and growing baby put pressure on your bladder, making you feel like you need to pee more often.

Additionally, as your body undergoes changes and works hard to support the growth of a baby, you'll find that your blood volume and metabolic rate increase. This means that your kidneys are working harder, too, leading to increased urination.

The solution: Try limiting your fluid intake close to bedtime, and make sure you empty your bladder before getting into bed.

That doesn't mean you shouldn't be drinking around 2 litres of water each day, however – just try to spread out your intake throughout the day rather than chugging large amounts before bed.

#3 Physical Discomfort

The more obvious physical changes during pregnancy can also impact your sleep. As your baby grows, you may find yourself struggling to find a comfortable position to sleep in.

Especially as your bump gets bigger, it can become challenging to find a position that supports the weight of both you and your baby, leading to discomfort and difficulty falling asleep.

Similarly, breast tenderness can make it tough to find a comfortable position, as well as cause pain when you do manage to fall asleep.

The solution: Get yourself a pregnancy support pillow to help you find a comfortable sleeping position, like the SnüzCurve. This professionally developed pillow is designed to support your bump and growing body, helping you find a comfortable position for both you and your baby.

#4 Anxiety & Stress

We touched on this one a little already, but it's worth delving into it a bit more.

Not only is your body physically changing during pregnancy, but there are also numerous emotional and mental changes that you'll experience too.

Anxiety and stress are common during pregnancy, especially for first-time mums. You may experience worries about your health, your baby's health, or how you'll cope with being a parent.

Anxiety can also be triggered by the waves of hormones coursing through your body, amplifying the effects of progesterone.

The solution: Talk to a trusted friend or family member about your feelings, get some regular exercise to help manage stress levels, and practice relaxation techniques such as deep breathing or meditation.

Your midwife or doctor can also provide support and advice if you're struggling to cope.

#5 Fetal Movements

Active fetal movements, especially during the third trimester, can make it tough to fall asleep. As your baby prepares for birth, they're likely to be more active and keep you awake at night.

The solution: Try not to worry too much about fetal movements keeping you awake - it's actually a good sign that your baby is healthy and developing as they should.

If it becomes too uncomfortable or disruptive, try changing positions or gently rubbing your bump to soothe your baby.

#6 Nausea & Vomiting

Morning sickness, which – despite its name – can occur at any time of day, is a common side effect of pregnancy.

Whether you're actually vomiting or just feeling a bit queasy, nausea can make it hard to get comfortable and fall asleep.

Vomiting can also occur during the night, which can disrupt your sleep and make it hard to fall back asleep.

The solution: Talk to your doctor or midwife if you're experiencing severe morning sickness, as there are some treatments and medications that can help. If you're feeling nauseous at night, try nibbling on crackers or ginger biscuits before bed to settle your stomach.

#7 Restless Legs Syndrome (RLS)

Some pregnant women experience RLS, a condition characterised by an uncontrollable urge to move the legs, often accompanied by discomfort or a "creepy-crawly" sensation.

This sensation can make it hard to fall asleep, and the constant movement can also disrupt sleep patterns.

According to practising midwife Sophie Martin, about 2 in every 10 of mums-to-be experience RLS symptoms, most commonly in the third trimester and during the evening or at night. It's thought to be a result of the increased blood volume and pressure on the lower body during pregnancy.

The solution: Talk to your doctor if you're experiencing RLS, as they may be able to prescribe medication or provide other forms of support. Regular exercise and stretching can also help alleviate symptoms.

YouTube is a great place to look for prenatal exercise videos specifically designed to help relieve RLS symptoms, but your antenatal team will also be able to provide guidance.

#8 Sleep Apnea

The risks of sleep apnea greatly increase during pregnancy, and other factors like weight gain and hormonal changes can also contribute to this sleeping disorder.

Sleep apnea occurs when the upper airway becomes partially or completely obstructed while you're asleep. This can cause pauses in breathing, snoring, and disrupted sleep.

The solution: Talk to your doctor or midwife if you think you may have sleep apnea, as it can be dangerous if left untreated. They may refer you to a specialist for treatment or prescribe medication to help manage symptoms.

#9 Increased Body Temperature

Those hot flushes you get? You might find them to occur more often at night during pregnancy, disrupting your sleep.

As your body is working harder to support the growth of a baby, it also generates more heat, which can make you feel warmer at night.

Additionally, hormonal changes can trigger hot flushes and cause you to wake up feeling overheated, or get the chills when you wake up.

The solution: Wear breathable, lightweight sleepwear to bed and use a lighter tog duvet to help regulate your body temperature. Keep a glass of water by the bed in case you need to cool down during the night, and try to avoid eating spicy or heavy meals close to bedtime.

When to Seek Professional Help for Pregnancy Insomnia

While some level of insomnia is normal during pregnancy, it's important to know when to seek help from your doctor or midwife.

You should seek professional advice if:

● You're struggling to cope with the lack of sleep and it's starting to affect your daily life
● You're struggling with anxiety or stress that is interfering with your ability to fall asleep and stay asleep
● Your insomnia becomes severe or persists for more than a few weeks

Your doctor or midwife may suggest treatments such as cognitive behavioural therapy, relaxation techniques, or medications to help you manage your sleeping struggles.

Conclusion

Not becoming overwhelmed by insomnia during pregnancy is easier said than done, and it's normal to worry about the impact of lack of sleep on both you and your baby.

But remember: being pregnant is a unique experience for every new mum, so what may work for one person may not work for you.

The best approach is to stay calm and give yourself a break. Listen to your body, try relaxation techniques, and seek support from your antenatal team if needed.

For more tips on getting a good night's sleep during pregnancy, check out the rest of the articles on our Sleep Talk blog.

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