How Long Does Pregnancy Insomnia Last?

 

• • Pregnancy insomnia can last throughout the entire pregnancy, with some women experiencing sleep disturbances from the first trimester to the third trimester. Research suggests that inadequate sleep during pregnancy is linked to an increased risk of complications such as gestational hypertension, preeclampsia, and gestational diabetes.

• • The duration of pregnancy insomnia can vary, but it often improves after giving birth, as the body adjusts to the new hormonal balance.

• • Women who experience pregnancy insomnia may need to make lifestyle changes, such as taking shorter naps and avoiding stimulating activities before bedtime, to improve their sleep quality.

• • Getting enough sleep during pregnancy is crucial for both the mother’s and baby’s health, and women should consult their healthcare provider if they experience persistent sleep problems.

Early and Late Pregnancy Insomnia

Early pregnancy insomnia is often caused by hormonal changes, particularly the increase in progesterone, which can disrupt sleep patterns. While some women have trouble sleeping, others may find themselves needing more sleep than usual during early pregnancy due to these hormonal shifts. In addition to sleep disturbances, women may experience fatigue and mood changes as a result of the physical and emotional demands of early pregnancy. Practicing relaxation techniques, such as meditation and deep breathing, can help alleviate insomnia symptoms and improve sleep quality. Establishing a consistent sleep routine and avoiding stimulating activities before bedtime can also support better rest and reduce the risk of early pregnancy insomnia.

Late pregnancy insomnia is often caused by physical discomforts, such as back pain and pressure on the bladder, which can make it difficult to fall asleep and stay asleep. Many women spend long periods lying awake at night despite feeling tired, as discomfort and other symptoms prevent restful sleep.

Women may experience trouble sleeping due to the baby’s movement and pressure on the lungs, which can cause shortness of breath and discomfort. Taking shorter naps, avoiding heavy meals before bedtime, and practicing relaxation techniques can help alleviate insomnia symptoms and improve sleep quality.

Women should consult their healthcare provider if they experience persistent sleep problems or difficulty breathing during late pregnancy.

Bedtime Routine and Insomnia

Establishing a consistent bedtime routine can help signal to the body that it’s time to sleep and improve overall sleep quality. Incorporating activities focused on reducing stress, such as mindfulness or gentle stretching, can further enhance relaxation and support better rest. Calming activities like reading, listening to natural sounds, or taking a warm bath can help relax both the body and mind before sleep. At the same time, avoiding stimulating activities—such as watching TV or scrolling through electronic devices—before bedtime can reduce the risk of insomnia. Creating a sleep-conducive environment by keeping the room cool, dark, and quiet can also play a key role in promoting restful, uninterrupted sleep.

If you’re sleeping for eight hours yet still waking up tired, then you really need a home sleep test to diagnose the issue. Dr. Avinesh Bhar.

Role of Healthcare Provider

A healthcare provider is an essential partner for pregnant women experiencing pregnancy insomnia, especially as the pregnancy progresses into the third trimester. If you’re having trouble sleeping or noticing insomnia symptoms, reaching out to your healthcare provider can make a significant difference in your overall well-being and help reduce the risk of pregnancy complications.

In some cases, your healthcare provider may recommend or prescribe medication to help treat insomnia during pregnancy, but this is always done with careful consideration of your health and the baby’s safety. It’s important to discuss any insomnia symptoms you’re experiencing, as untreated sleep disorders like obstructive sleep apnea, restless legs syndrome, or gastroesophageal reflux disease can lead to sleep deprivation and increase the risk of gestational diabetes, longer labor, and other pregnancy complications.

Your healthcare provider can also help you understand how long does pregnancy insomnia typically last and what to expect as your pregnancy continues. According to the National Sleep Foundation, pregnant women should aim for 8-11 hours of sleep each night, but many women find this challenging due to hormonal changes, anxiety about the baby’s arrival, and other pregnancy symptoms. By working closely with your healthcare provider, you can create a personalized plan to manage insomnia during pregnancy, improve your sleep quality, and support a healthy pregnancy for both you and your baby.

Remember, every pregnancy is unique, and what works for one person may not work for another. Don’t hesitate to seek support from your healthcare provider—they are there to help you navigate sleepless nights and ensure you get the good night’s rest you need for a healthy pregnancy and a smooth transition to motherhood.

Managing Pregnancy Insomnia

Managing insomnia during pregnancy requires a comprehensive approach that includes lifestyle changes, relaxation techniques, and, when necessary, medical interventions. Pregnant people should prioritize sleep by establishing a consistent bedtime routine and avoiding stimulating activities before bed. Simple practices like deep breathing and meditation can help reduce insomnia symptoms and promote better rest. However, when sleep issues persist—especially when paired with symptoms like difficulty breathing, overwhelming fatigue, or unusual sensations in the legs—it’s important to consider a deeper medical evaluation.

A sleep study through SLIIIP can help diagnose serious sleep disorders such as obstructive sleep apnea, narcolepsy, or restless legs syndrome, which often go undetected during pregnancy. Identifying and treating these conditions not only improves sleep quality but can also play a critical role in reducing the risk of postpartum depression and anxiety. By addressing sleep health early, SLIIIP supports both the physical and emotional well-being of new mothers during and after pregnancy.

Conclusion

Mental health and sleep are deeply intertwined. Sleep apnea is not just a medical disorder—it’s a silent disruptor of emotional and cognitive well-being. As mental health professionals, it’s essential that we broaden our lens, especially when traditional treatments fail. Asking a few simple questions about sleep can unearth a treatable cause of immense suffering.

In a field where we aim to treat the whole person, recognizing the role of sleep apnea is not just good medicine—it’s good psychiatry.

This article was co-authored by Dr. Avinesh Bhar, Founder and Board-Certified Sleep Medicine Physician, and Dr. Eva Ritvo, Psychiatrist, Author, Speaker, and Co-Founder of the Bold Beauty Project.