Why Am I Not Sleeping? Understanding Insomnia During Pregnancy (And What Can Help)

Pregnancy is a time of anticipation, transformation, and — let’s be honest — exhaustion. While many people expect disrupted sleep after the baby arrives, it often starts much sooner. In fact, studies show that up to 78% of pregnant women experience insomnia at some point during pregnancy.

If you're lying awake night after night wondering why you can't sleep — and how you're supposed to cope when you're already tired — you're not alone. And the good news is: there are ways to support your sleep during this time.

💤 Why Does Insomnia Happen During Pregnancy?

Pregnancy impacts your body and mind in complex ways, and sleep can be one of the first things to suffer. Some of the most common causes include:

• Hormonal changes
  Rising levels of progesterone and estrogen can disrupt your body’s natural sleep rhythms and cause vivid dreams or frequent awakenings.

• Physical discomfort
  From back pain and leg cramps to heartburn and needing to wee (again!) — getting comfortable is easier said than done.

• Anxiety and mental load
  Worries about baby, birth, work, relationships, and life in general can create a busy mind that’s hard to quiet at bedtime.

• Changing sleep positions
  As your bump grows, the sleep positions that once felt natural may no longer be comfortable — or even recommended.

🌿 Tips to Help You Sleep Better in Pregnancy

While some sleep disruption is normal, you don’t have to suffer through it without support. These gentle strategies can make a real difference:

1. Create a calming evening routine
Wind down with low lighting, a warm bath, light stretching, or reading a paper book. Consistency helps signal to your brain that it’s time to rest.

2. Limit screen time in the hour before bed
Blue light from phones and tablets can suppress melatonin, your natural sleep hormone. Try switching off or using a blue light filter.

3. Get comfortable with support
Pregnancy pillows, or a combination of regular pillows, can help support your back, bump, and legs. Sleep on your side with a pillow between your knees for better alignment.

4. Practice relaxation techniques
Breathing exercises, guided meditation, or gentle prenatal yoga can help your nervous system settle before sleep.

5. Watch what (and when) you drink
Stay hydrated, but aim to drink more during the day and less in the two hours before bed to reduce nighttime trips to the loo.

6. Offload mental clutter
Keep a notepad by the bed or try a “worry journal” in the evening to give your thoughts somewhere to go — other than round in circles.

💬 When Tips Aren’t Enough — Personalised Sleep Support

Sometimes, even when you’ve tried all the things, sleep remains elusive. That’s where personalised support can make all the difference.

I offer one-off pregnancy sleep consultations — a space to talk through your unique sleep challenges and receive tailored advice rooted in evidence-based approaches. We’ll look at what’s going on for you, and gently build a plan that fits your body, your baby, and your life.

I also run webinars on sleep during pregnancy, perfect for antenatal groups or organisations supporting expectant parents. And for those navigating the return to work after baby arrives, my "Sleep & Returning to Work" webinar supports new parents in managing sleep deprivation while re-entering the workplace with confidence.

🌙 You don’t have to “just cope” with poor sleep.
Support is here — whether you’re looking for individual guidance or group learning.
📩 [Get in touch] to book a consultation or enquire about upcoming webinars.