If you are lying awake at night, you are in good company. Pregnancy insomnia and other sleep problems affect the majority of expecting mothers, from heartburn and leg cramps to a racing mind at 3 a.m. Then your baby arrives, and sleep gets disrupted in a whole new way. In this episode, you will learn what drives the most common pregnancy sleep problems, what the research says helps, and which remedies and medications have evidence behind them. You will also learn what to expect from sleep with a newborn, a common feeding myth, and one safety step every exhausted parent should know.

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Why Sleep Gets Harder During Pregnancy

Sleep during pregnancy comes with a frustrating paradox. Your body needs sleep more than ever, yet pregnancy makes restful sleep harder to get. In an article on sleeping for two, the author writes, “Despite the seemingly imperative need for healthy sleep and our body’s attempt to promote it, many of the normal physiologic and psychological changes accompanying pregnancy make restful sleep all but impossible.”

One of the most detailed looks at this comes from a study of 2,427 pregnant women. Every participant reported waking up frequently during the night. The study also tracked the specific reasons, and those numbers come up throughout this episode.

If you have not already, the episode on evidence-based tips to improve your sleep is a great place to start. It covers why sleep during pregnancy matters, how sleep works, and the everyday habits that make the biggest difference. This episode builds on that by focusing on specific problems and the research on how to solve them.

Difficulty Getting Comfortable

79% of pregnant women reported difficulty finding a comfortable position. As your body changes, the positions that feel good and the support you need will change too.

Most people sleep in the same position out of habit. If you usually sleep on your stomach, that will become difficult once your belly starts to grow. Sleeping on your back has its own downsides. It can make snoring and sleep apnea worse. In addition, as your uterus grows, it can press on your intestines and on your vena cava. Your vena cava is the large vein that carries blood from the lower half of your body back to your heart. Pressure on this vein can reduce blood flow back to your heart, which can reduce blood flow to your uterus and your baby. For this reason, the American College of Obstetricians and Gynecologists generally recommends avoiding sleeping on your back in the second and third trimesters.

A lot of research has looked at sleep position and stillbirth. The strongest evidence comes from an individual participant data meta-analysis that pooled data from several studies of women who were at least 28 weeks pregnant. Going to sleep on your back was associated with higher odds of late stillbirth compared with going to sleep on your left side. However, going to sleep on your right side had similar odds to the left side. The researchers concluded that the left and right sides appear equally safe.

It is also completely normal to wake up on your back. Research shows that most pregnant women spend some time on their backs during the night, even when they try not to. This research focuses on your going-to-sleep position because that is the position you are likely to spend the most time in. If you wake up on your back, simply roll to your side and go back to sleep. Worrying about your position will not help your sleep. You can learn more about sleeping positions during pregnancy and whether you should worry about sleeping on your back in separate episodes.

Pregnancy Pillows

If you are having trouble getting comfortable, pillows can make a big difference. Pregnancy pillows give you support where you need it most. Supporting your bump takes some of the pressure off from the weight of your belly. A pillow behind your back can keep you from rolling over and help you stay on your side. Putting a pillow between your knees can take pressure off your hips and help keep your spine aligned, which may also help with back pain. You may need to experiment with different pillows and positions to find what works best for you.

Getting Up to Go to the Bathroom

Frequent trips to the bathroom are one of the most common reasons you wake up at night. 83% of pregnant women said frequent urination disrupted their sleep. Hormonal changes, your growing uterus pressing on your bladder, and your increased fluid needs all play a role. You should not cut back on fluids. Instead, try to front-load your water intake earlier in the day and drink a little less in the hour or two before bed. Emptying your bladder right before bed can also help.

If you do need to get up to go to the bathroom, avoid turning on bright lights. Bright light tells your brain it is time to wake up, which can make it harder to fall back asleep. A dim nightlight in your bathroom or hallway lets you find your way safely. You might consider a nightlight with a red bulb, since warmer, dimmer light is less stimulating.

Heartburn at Night

Heartburn is another common culprit. It is a burning feeling in your chest that happens when stomach acid moves up into your esophagus. It is very common during pregnancy. Progesterone relaxes the muscle that normally keeps stomach acid where it belongs, your growing uterus puts pressure on your stomach, and digestion slows down. Lying down can make all of this worse, which is why heartburn often flares at night.

There are several simple things you can try. Eat smaller meals and avoid foods that trigger your heartburn, such as spicy, fatty, or greasy foods. Try to finish eating two to three hours before you go to bed so your stomach has time to empty. If heartburn wakes you up, use pillows or a wedge to raise your head, chest, and upper body. If lifestyle changes are not enough, talk to your doctor or midwife about medication. The in-depth episode on heartburn covers the research on the safety of antacids, H2 blockers, and proton pump inhibitors during pregnancy. As with any medication, check with your care provider first, even if it is available over the counter.

Stuffy Nose and Snoring

Nasal congestion is a common and frustrating pregnancy symptom, and it can make it hard to breathe comfortably at night. Pregnancy hormones and increased blood volume can cause your nasal lining to swell. This is sometimes called pregnancy rhinitis.

Congestion is one reason snoring becomes more common during pregnancy. Loud snoring in the third trimester has an estimated prevalence of 14% to 45%. While snoring may seem like more of a problem for your partner, some research links it to pregnancy outcomes. One study found that snoring during pregnancy was a risk factor for cesarean birth and smaller babies. Another study found that snoring during pregnancy was linked to more daytime sleepiness, but only in women who did not snore before pregnancy.

To ease congestion and snoring, you can try a saline spray or rinse, especially before bed. A humidifier can keep the air from getting too dry. Nasal strips may help keep your nasal passages open, and raising your head with pillows can also help. Sleeping on your side rather than your back reduces snoring too.

Snoring is more common in people with a higher BMI. Outside of pregnancy, reaching a healthy weight is one long-term way to reduce snoring. However, pregnancy is not the time to try to lose weight. Instead, focus on healthy weight gain during pregnancy and talk to your provider if snoring is a concern.

Sleep Apnea During Pregnancy

Snoring sits on a spectrum called sleep-disordered breathing. At the more serious end is obstructive sleep apnea. With sleep apnea, your airway repeatedly narrows or closes during sleep, causing pauses in breathing. These pauses are often followed by gasping or choking, lowering your oxygen levels and disrupting your sleep. 19% of pregnant women have symptoms of sleep-disordered breathing.

Growing evidence shows that sleep-disordered breathing matters during pregnancy. A large study tested first-time mothers for sleep-disordered breathing at home in early and mid-pregnancy. Researchers found that sleep-disordered breathing was independently associated with preeclampsia, high blood pressure disorders of pregnancy, and gestational diabetes. Other evidence links symptoms of sleep-disordered breathing with unplanned cesarean births. In addition, research shows that women with sleep apnea are at higher risk for preterm birth and smaller babies.

The good news is that sleep apnea is treatable. Bring it up with your doctor or midwife if you snore loudly or your partner notices pauses in your breathing. The same is true if you wake up gasping or feel exhausted despite a full night in bed. Extreme fatigue can have several causes, and sleep apnea is one worth ruling out. Your provider may refer you for a sleep study.

The most effective treatment is a CPAP machine, which stands for continuous positive airway pressure. You wear a mask over your nose, or your nose and mouth, that gently pushes air into your airway to keep it open. CPAP can take some getting used to, but it can be used during pregnancy. Some people use an oral appliance instead, which holds your jaw and tongue in a position that keeps your airway open. Sleeping on your side and raising your head can also help. For more detail, this review covers sleep-disordered breathing during pregnancy in depth.

Restless Legs Syndrome

Restless legs syndrome is a neurological condition that causes uncomfortable sensations in your legs along with an urge to move them. Moving your legs brings temporary relief. These sensations are usually worse in the evening and at night, which is why they interfere with sleep. Restless legs syndrome is more common during pregnancy than in the general population, and it is most common in the third trimester. About 24% of expecting mothers experience it. The exact cause during pregnancy is not fully understood. Hormones such as estrogen, progesterone, and prolactin may play a role. Low iron and low folate are also linked to restless legs, so make sure you take a prenatal vitamin that contains these nutrients. You can read more in this review on restless legs syndrome and pregnancy.

The American Academy of Sleep Medicine updated its guidelines for restless legs syndrome in 2024. The first step is to address things that can make it worse. These include caffeine, alcohol, untreated sleep apnea, and certain medications, including antihistamines. The guidelines also recommend checking iron levels in anyone with significant symptoms.

The good news is that for most women, restless legs improve or go away soon after the baby is born. If your symptoms are bothering you, talk to your doctor or midwife. They can check your iron levels and discuss treatment options that are appropriate during pregnancy.

Leg Cramps

Leg cramps are sudden, involuntary contractions of the muscles in your calf or foot. They are often painful and usually strike in the middle of the night. Like restless legs, they are most common in the third trimester.

You may have heard that magnesium helps with leg cramps. A Cochrane review looked at eight randomized trials with 576 pregnant women. The trials tested oral magnesium, calcium, vitamin B, vitamin C, and vitamin D. For magnesium, the results were inconsistent. Some studies showed fewer cramps, while others showed little to no difference. The evidence for all of the supplements was rated low or very low quality, mainly because the studies were small. This updated review is less optimistic about magnesium than earlier versions. The bottom line is that we do not have strong evidence that any supplement prevents pregnancy leg cramps. If you are considering a supplement, talk to your provider first.

None of the trials looked at stretching, massage, or heat, but these are low-risk options you can try. Stretching your calves before bed has no downside. When a cramp hits, flexing your foot by pulling your toes toward your shin usually brings relief quickly. Staying hydrated, staying active during the day, and a warm bath or gentle massage before bed may also help.

Your Baby Is Moving

Even before your baby is born, they may keep you awake at night. During the day, your movement can rock your baby to sleep. Then, when you lie down to rest, your baby may start moving around. These active periods are normal and usually do not last long. While it can be frustrating to have your sleep interrupted, try to enjoy these moments.

Stress, Anxiety, and a Busy Mind

Stress is a state of mental or emotional strain that comes from difficult or demanding circumstances. Pregnancy brings plenty of both. Your body may be under physical stress from symptoms like morning sickness, heartburn, constipation, or aches and pains. Hormonal changes can make you more emotional. On top of that, you are preparing to be responsible for a new human, and it is natural for your mind to be busy.

Anything you can do to manage stress can help your sleep. A simple strategy is to write down whatever is on your mind before bed. Getting your worries or your to-do list onto paper can make it easier to let them go. If your anxiety is tied to something specific, like birth or maternity leave, taking a small step to prepare often relieves some of the pressure. There is a complete episode on stress during pregnancy with evidence-based tools. It can also help to remember that this phase is temporary. Physical discomforts will eventually go away. If you are anxious about birth, you will eventually be on the other side of it. Reminding yourself that a worry has an end point can take some of the anxiety away.

Vivid Dreams and Nightmares

Many women notice more vivid dreams during pregnancy. Most dreaming happens during REM sleep, when areas of your brain involved in visual processing, memory, and emotion are especially active. One theory, proposed by sleep researcher Dr. Matt Walker, is that dreaming acts like overnight therapy, helping you process emotional experiences. There is also evidence that dreaming can improve creative problem-solving.

There are a few reasons dreams may feel more intense during pregnancy. You are waking up more often, and you are more likely to remember a dream if you wake up during REM sleep. Your pregnancy and baby are also likely on your mind a lot, so it makes sense that they show up in your dreams. There is evidence that nightmares are more common during pregnancy, especially in the third trimester. Research also shows that nightmares are linked to daytime stress, so the stress strategies above may help.

There is no scientific evidence behind interpreting specific dream images, so try not to read too much into a strange or scary dream. Dreams about your baby, even upsetting ones, are very common and normal. You can learn more about dreams during pregnancy in a Q&A episode.

Pregnancy Insomnia

Insomnia means having trouble falling asleep, staying asleep, or waking up too early, even when you have the chance to sleep. To diagnose insomnia disorder, doctors generally look for sleep problems at least three nights a week for at least three months. Those problems also need to affect how you function during the day. Many of the issues in this episode can contribute to insomnia. For a general overview of the research, see this review. Pregnancy insomnia is very common. 57% of pregnant women had symptoms of insomnia. A meta-analysis found that the overall prevalence of insomnia in the third trimester was 42.4%.

Cognitive Behavioral Therapy for Insomnia

Many people assume the first treatment for insomnia is a sleeping pill. In fact, the first-line treatment is a specific type of therapy, and research during pregnancy is encouraging. Cognitive behavioral therapy for insomnia, often called CBT-I, is a structured program that targets the thoughts and habits that keep insomnia going. It usually runs for about six weeks and can be done with a therapist or through a digital program. It typically includes several parts:

Stimulus control retrains your brain to connect your bed with sleep. You go to bed only when you feel sleepy. If you cannot fall asleep after what feels like about 20 minutes, you get out of bed. Then, you do something calm in dim light and return when you feel sleepy. Sleep scheduling limits your time in bed to more closely match how much you are actually sleeping, which strengthens your sleep drive over time. The cognitive part helps you identify and reframe worries about sleep that make it harder to relax. Relaxation techniques and sleep habits round out the program.

CBT-I has been studied specifically in pregnancy. In a randomized clinical trial of 208 pregnant women with insomnia symptoms, a digital CBT-I program led to significantly greater improvements than standard treatment. Women who used the program had fewer insomnia symptoms, better sleep efficiency and sleep quality, and fewer symptoms of depression and anxiety. A second trial of 91 women nearing or entering the third trimester found that digital CBT-I reduced insomnia symptoms and increased sleep by about 32 minutes a night. Its authors also reported that CBT-I during pregnancy helped protect against sleep loss after childbirth.

These benefits may last beyond pregnancy. Researchers behind the 208-woman trial followed participants through six months after birth. Overall, the two groups did not differ significantly in their insomnia symptom severity after birth. However, at six months postpartum, about 53% of women who received CBT-I no longer had insomnia, compared with about 35% of women who received standard care. Women who received CBT-I during pregnancy also had improved symptoms of depression and anxiety through six months postpartum. More research is needed, but these results suggest that treating insomnia during pregnancy may help set you up for better sleep and mental health after your baby arrives.

A 2025 meta-analysis of 31 randomized trials with more than 3,300 pregnant women found that non-drug approaches to sleep significantly improved self-reported sleep quality. These approaches included therapy, relaxation, exercise, and more. Studies varied widely, so the exact size of the benefit is uncertain, but the overall direction is encouraging.

If you are dealing with insomnia, ask your doctor or midwife about CBT-I. They can refer you to a therapist trained in it or point you toward a digital program. In the meantime, a few CBT-I principles are easy to try tonight. If you wake up and cannot fall back asleep, do not pick up your phone. Try slow breathing, progressive muscle relaxation (tensing and releasing each muscle group), or a calming visualization. If you are still awake after a while, get up and do something relaxing in dim light until you feel sleepy again.

Relaxation and Audio Tools

Music and guided relaxation can help you wind down. Research shows that background music can help children sleep, and evidence shows that soothing music can improve sleep quality in adults. A study also found that music can shorten the time it takes to fall asleep. These studies were not done during pregnancy, but music is low-risk and easy to try. Calming music can reduce stress and help your body relax.

Guided meditations, breathing exercises, and body scans work similarly. There are many free recordings and apps available. The best one is the one you enjoy and will actually use. Many of these tools can become part of your bedtime routine or help you settle back down if you wake up during the night.

Sleep Medications During Pregnancy

About 4.5% of pregnant women report using sleep medication. Deciding whether to take any medication during pregnancy means weighing the benefit of treating your symptoms against the potential risks. Poor sleep has consequences, so this is a conversation worth having with your provider. In general, medication is best considered after trying the approaches in this episode.

Most over-the-counter sleep aids are antihistamines, and there are two main ones. The first is doxylamine. It is also paired with vitamin B6 in a prescription medication for morning sickness. According to MotherToBaby, studies of hundreds of thousands of women show that the doxylamine and B6 combination does not increase the risk of birth defects.

The second is diphenhydramine, which is found in Benadryl and many “PM” products. MotherToBaby notes that a few studies have suggested a higher chance of birth defects with use in the first trimester. However, these studies do not all agree, and no consistent pattern has been found. There are also a few reports of temporary withdrawal symptoms in newborns whose mothers took diphenhydramine every day throughout pregnancy. Some “PM” pain relievers combine diphenhydramine with acetaminophen, so it is worth reading about acetaminophen and other OTC medications during pregnancy as well.

Here is a practical tip. The same brand name can contain different ingredients. For example, some Unisom products contain doxylamine, and others contain diphenhydramine. Always check the active ingredient on the label. Also remember that antihistamines can make restless legs worse.

Prescription sleep medications include drugs like zolpidem, known as Ambien, and benzodiazepines. For zolpidem, MotherToBaby notes that some studies found women who took it during pregnancy were slightly more likely to deliver early or have smaller babies. However, those studies could not separate the medication’s effect from other factors, including the underlying sleep problem. Please discuss the risks and benefits of any sleep medication with your doctor, and run any over-the-counter sleep aid by your provider before taking it.

Melatonin During Pregnancy

Melatonin is a hormone your body makes to help regulate your sleep-wake cycle. It is also widely sold as a supplement. You should know that your body naturally makes more melatonin during pregnancy. According to MotherToBaby, melatonin levels are typically highest in the third trimester. The same source notes that melatonin supplements have not been well studied during pregnancy.

Keep a few other things in mind. Melatonin supplements are better at helping you fall asleep than helping you stay asleep, and they may be most useful for short-term situations like jet lag. The American Academy of Sleep Medicine does not recommend melatonin to treat trouble falling asleep or staying asleep in adults with insomnia.

Quality is another concern. In the United States, melatonin is sold as a dietary supplement, so the amount in the bottle may not match the label. A study of melatonin supplements found that only 29% contained an amount within 10% of the label. The rest ranged from 83% less to 478% more than the label stated. A more recent analysis of 25 melatonin gummy products found that 88% were inaccurately labeled. Actual melatonin ranged from 74% to 347% of the labeled amount, and one product contained no melatonin at all. If you are considering melatonin, talk to your provider first. If you do take it, look for a product that has been independently tested by a third party.

Melatonin and Breastfeeding

Melatonin is naturally present in breast milk, and it follows a daily rhythm. A systematic review of research on breast milk composition confirms that many breast milk components change over the course of the day. Melatonin in breast milk is typically low or undetectable during the day, rises in the evening, and peaks between about midnight and 3 a.m. Researchers have proposed that this rhythm may help babies develop their own sleep-wake patterns, although this is still an emerging area of research.

This connects to your middle-of-the-night routine. Some authors suggest nursing in the dark at night to avoid lowering the melatonin in your breast milk. This has not been tested directly, but keeping night feeds dim is low-risk and also makes it easier for you to fall back asleep.

If you are pumping breast milk, consider labeling your milk with the time of day you pumped. When possible, give your baby milk pumped during the day in the daytime and milk pumped at night in the evening. There is some early research on this. In a survey of 329 mothers, babies who were fed pumped milk at a different time of day than it was pumped took longer to fall asleep than babies fed in other ways. However, the same survey found that babies who were breastfed directly woke up more often at night. This was a small, preliminary study, so the results are far from settled. Still, labeling your milk is simple and has no downside.

LactMed is a fantastic resource for evidence on medications and breastfeeding. According to LactMed, “Melatonin has no specific use during breastfeeding, and no data exist on the safety of maternal use of melatonin during breastfeeding. However, doses higher than those expected in breastmilk after maternal supplementation have been used safely in infants. It is unlikely that short-term use of usual doses of melatonin in the evening by a nursing mother would adversely affect her breastfed infant, although some authors recommend against its use in breastfeeding because of the lack of data and a relatively long half-life in preterm neonates.” If you are considering melatonin while nursing, talk to your provider or your baby’s pediatrician first.

Sleep as a New Parent

Once your baby arrives, the reasons you wake up at night change. You can expect less sleep and more interruptions, especially in the early weeks. This is a normal part of caring for a newborn, and it is temporary. The habits in the episode on improving your sleep still apply, even when you are not getting eight hours. It also helps to know what is normal for your baby and what you can do to protect your own rest.

How Babies Actually Sleep

Newborns do not sleep in one long stretch. Instead, they sleep in short periods throughout the day and night. Their stomachs are small, and they need to eat often. Over the first several months, most babies gradually develop a day-night rhythm and begin to sleep for longer stretches at night.

You have probably heard the phrase “sleeping through the night.” In research, this usually means at least six hours in a row, which may not be what you consider a full night. Even by that definition, many babies are not there yet at six months or even a year. A study of 388 infants looked at this at 6 and 12 months. Depending on whether researchers used six or eight hours as the cutoff, between 28% and 57% of babies were not sleeping through the night. Importantly, not sleeping through the night was not linked to any problems with the baby’s development or with the mother’s mood. It was, however, linked to a much higher rate of breastfeeding.

The takeaway is that baby waking up at night is normal, and there is a wide range of what is typical. Adjusting your expectations can make a big difference in how you cope.

Does Formula Help You Sleep?

Breastfed babies tend to eat more often because breast milk is digested easily. Because of this, many parents assume that switching to or adding formula will help everyone sleep more. The research does not support that assumption for parents’ sleep.

A study that measured sleep with wrist-worn devices found no differences in sleep or daytime functioning between mothers who exclusively breastfed, exclusively formula-fed, or did both. The researchers concluded that choosing formula does not equate to better sleep for mothers. Another study of first-time mothers found that those who exclusively breastfed at one month actually got more sleep at night than those who used at least some formula.

Every family has to decide what feeding approach works best for them, and there are many valid reasons to use formula. If sleep is the main reason you are considering a change, it may help to try other strategies first.

Protecting Your Sleep in the Early Weeks

The advice to “sleep when the baby sleeps” is a cliché for a reason. When your baby naps, try to close your eyes, even for a short time. It is tempting to use that time to catch up on chores, but anything on your to-do list can wait. Your recovery and mental health matter more than a clean kitchen.

If you have a partner, work together to protect a longer stretch of sleep for each of you. For example, one parent might handle the early part of the night while the other sleeps, and then you switch. If you are breastfeeding, your partner can handle diaper changes and settling your baby after feeds, or give a bottle of pumped milk once breastfeeding is well established. Even one longer stretch of uninterrupted sleep can help you feel more human. This is also the time to accept help. Let family and friends bring meals, do laundry, or watch your baby while you nap. Planning for the fourth trimester before your baby arrives makes it much easier.

Sleep and Your Mood After Birth

Sleep and mental health are closely connected. Poor sleep can worsen your mood, and mood changes can make it harder to sleep. This can be especially frustrating as a new parent, when you have less control over your sleep. A meta-analysis found that poor sleep quality during pregnancy was linked to a higher risk of postpartum depression.

It is also worth knowing the difference between normal new-parent exhaustion and a sign that something more is going on. Please reach out to your doctor or midwife if you cannot sleep even when your baby is sleeping and you have the chance to rest. The same goes for feeling persistently sad, anxious, hopeless, or not like yourself. These can be signs of postpartum depression or anxiety, which are common and treatable.

Safe Sleep When You Are Exhausted

When you are sleep-deprived, your baby’s sleep safety becomes even more important. The American Academy of Pediatrics updated its safe sleep recommendations in 2022. They recommend placing your baby on their back to sleep, on a firm, flat surface with only a fitted sheet. In addition, babies should sleep in your room, close to your bed but on a separate infant sleep surface. This is ideally for at least the first six months.

One of the most important things for an exhausted parent to know is where not to fall asleep with your baby. Because the risk can be up to 67 times greater, the AAP strongly recommends never sleeping with your baby on a couch, sofa, or armchair. It is easy to doze off during a middle-of-the-night feeding. If you might fall asleep while feeding, the AAP notes that an adult bed is less hazardous than a sofa or armchair. Bed-sharing is still not recommended. Before you feed, remove pillows, blankets, and sheets from the area around your baby. If you do fall asleep, move your baby back to their own sleep surface as soon as you wake up.

It is also worth acknowledging that many families do share a bed with their baby. Not every expert group approaches this the same way. The Academy of Breastfeeding Medicine takes a risk-reduction approach and emphasizes that the greatest dangers come from specific circumstances. These include sleeping with your baby on a sofa or armchair, sleeping next to an adult who is impaired by alcohol, drugs, or sedating medications, smoking, and a baby born prematurely. Bed-sharing is a nuanced topic, and I will dig into the research in a future episode.

Sleep Trackers

Many devices can track your sleep, from smartwatches to rings. I have worn an Oura ring for years, and I find the data helpful. Accuracy varies by device. In a study, 35 adults wore three popular devices during an overnight sleep study. The Oura ring did not differ significantly from the gold-standard sleep test in estimating wake, light, deep, or REM sleep. However, that study only included healthy adults without sleep disorders. In general, consumer trackers are less reliable when sleep is fragmented, which describes a lot of pregnancy and newborn nights.

A tracker is only valuable if the data helps you. It can be encouraging to see that you are sleeping well, and it can help you notice how changes like an earlier caffeine cutoff affect your sleep. On the other hand, you can become too focused on the numbers. Researchers have coined the term orthosomnia to describe people whose preoccupation with perfect sleep data actually makes their sleep worse. If checking your sleep score stresses you out, take a break. How you feel during the day is still one of the best measures of your sleep.

Closing Thoughts

Pregnancy and early parenthood bring challenges to your sleep, and many of them are outside your control. The good news is that most of the common problems have practical solutions, and several have solid research behind them. Start with the issue that bothers you most, try one change at a time, and give it a little time to work. Most importantly, remember that this phase is temporary. Physical symptoms will ease after birth, and your baby’s sleep will gradually consolidate. In the meantime, be patient with yourself, accept help, and focus on getting the best rest you can.

Talking to Your Doctor or Midwife

A survey of 423 pregnant women found that only 39% had discussed their sleep with a health care provider at any point during pregnancy. Even among women with moderate to severe insomnia symptoms, only 57% had brought it up. Sleep problems during pregnancy are common, but that does not mean you have to live with them. Please do not hesitate to bring up sleep problems with your doctor or midwife.

Loud snoring, pauses in your breathing, severe restless legs, insomnia that lasts for weeks, or trouble sleeping along with changes in your mood are all worth discussing. Many of these issues are treatable, and your provider can help you find the right approach. As always, check with your care provider before taking any medication or supplement, even if it is available over the counter.

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