What causes trouble sleeping during pregnancy?

Problems falling and staying asleep (insomnia) are very common during pregnancy, especially during the third trimester. Trouble sleeping during pregnancy may be caused by:

• Hormonal changes in your body
• The need to go to the bathroom more often because your uterus is getting bigger and putting pressure on your bladder
• Trouble finding a comfortable position in bed
• An active baby (a small jabbing fist or foot can keep you awake)
• Being so excited about the baby that it’s hard to relax your mind and body
• Nightmares about labor and delivery or possible problems with the baby
• Shortness of breath when you lie down on your back (if the baby is pressing on your lungs)

How can I help myself?

Here are some ideas that might help:

• Drink a warm, noncaffeinated, nonalcoholic drink at bedtime, such as warm milk.
• Use the muscle relaxation techniques taught in childbirth classes.
• Lie on your left side with one pillow supporting your belly and another between your legs.
• Lie with your head and chest higher than your belly.
• Consider listening to white noise, such as a fan blowing. Soft music may help.
• If you eat late at night, keep it light.
• Keep active during the day. Get plenty of exercise, according to your healthcare provider’s recommendations, and get some fresh air.
• Limit daytime naps to no more than 1 hour each day.
• Massage or a warm bath before bed may relax you.
• Read something light or entertaining just before you go to bed.
• Stick to a routine of going to bed and getting up at the same time each day.

Avoid sleeping pills, unless directed by your healthcare provider.