Sleep Habits to Reduce Pregnancy Insomnia Symptoms

If you’re googling “sleep aid for pregnant women,” you probably have pregnancy insomnia. Though frustrating, this is super common for women in every trimester. But the good news is, it’s easy to resolve with the right tools. Use these natural remedies for the deep and refreshing shut-eye you crave.

If you’re pregnant with your first baby, every mom friend is telling you, “Sleep while you still can.” But your pregnancy insomnia keeps you awake late into the night. While this symptom isn’t uncommon for pregnant mamas, it causes a lot of discomfort. You’re working hard to nourish and support your body through pregnancy changes, but the lack of sleep can leave you feeling extra fatigued, sabotaging your efforts.

Why Is It So Hard to Sleep During Pregnancy?

It’s not just that your belly is growing and changing your regular sleep position. Pregnancy insomnia can happen during any stage of pregnancy, even the first trimester. It’s often caused by hormonal shifts, heartburn, increased stress, incontinence, leg cramps, and mood swings. If you find it hard to sleep during pregnancy, you’re certainly not alone.

These Natural Ways to Manage Pregnancy Insomnia Will Challenge the Root Cause of Your Symptoms

The hormonal component behind pregnancy insomnia is often overlooked. But with my clients, I find that a nutrient-dense diet that’s designed for hormone wellness is a huge step toward deep and refreshing sleep. Small hacks like mineral mocktails, bedtime snacks, and circadian rhythm support can make a significant impact on your symptoms.

Stay hydrated with mineral mocktails

During pregnancy, your body burns through minerals at a much quicker rate. These minerals help balance hormones, support the nervous system, and even control brain health. If you can’t explain exactly why you have pregnancy insomnia, start with minerals. My favorite way to do this is with bedtime mineral mocktails. You can also make gelatin gummies, take a spoonful of blackstrap molasses, or add mineral drops to your water.

Always have a bedtime snack

It can be hard for some women to believe that a bedtime snack is a good thing. We get a lot of messaging about intermittent fasting and slimming down, and we’re often told not to eat after dinner. But especially for pregnant women, bedtime snacks are a game changer. Some foods (like cheese, butter, and honey) have nutrients that support quality sleep. But healthy foods in general can keep our blood sugar happy.

I especially recommend bedtime snacks for women in the third trimester. During this period, your appetite decreases, and there’s limited room in your belly for baby and food. This means you need to eat smaller meals more frequently. Eating at night is critical during the third trimester to keep your hormones and body functioning well.

Support your circadian rhythm

Your circadian rhythm is your body’s internal clock, and it’s intricately connected with your hormone levels. This internal clock tells you when to eat, when to sleep, and when to produce melatonin. But modern conveniences make it difficult for us to connect with primal instincts like our circadian rhythm. To best support it, use only red light after sundown. Minimize screen time, watch the sunset from your front porch, and stick to a meal schedule.

Prioritize fat and protein in your diet

Protein is critical during pregnancy. You need it for almost every function in your body and for every stage of fetal development. During pregnancy, I recommend eating around 90–130 grams of protein per day to feel your best.

Fats are similar. They’re needed for brain development and energy production. Both of these resources are great for sleep, too. They increase melatonin production and can support naturally balanced hormones.

Try homeopathic remedies for racing thoughts

Anxiety, mood swings, and racing thoughts could be the root cause of your pregnancy insomnia. All these symptoms are normal for pregnancy, too. You’re facing new levels of both physical and emotional stress, and your body may struggle to keep up. Since homeopathy addresses the body and the emotions, I love using it for pregnancy insomnia. My favorite remedies are coffea (for racing thoughts) and ignatia for general anxiety and sadness. But ideally, you should work with a homeopath to find the exact remedy match for your sleeplessness.

Harness biohacking tools

I love using our biohacking devices to support quality sleep, and I rely on them even more during pregnancy. Sometimes, you just need a small adjustment to jumpstart quality sleep. Try red light therapy for melatonin production, a Somavedic device for EMF mitigation, or grounding sheets to reduce inflammation.

Explore gentle movement before bed

Especially if your pregnancy insomnia is linked to restless legs syndrome (RLS), it can help to move your body before bed. Try gentle yoga, somatic exercises, or a sunset walk. This gentle movement helps reset your nervous system, stretch out muscles, and support circadian rhythm function for optimal reset.

Real Food Nourishment to Feel Good During Pregnancy

Let me guess … when you first got pregnant, you committed to eating healthier for your baby. You had visions of protein-rich foods and plenty of fruits and veggies for every meal. But quickly, you realized the pregnancy cravings, nausea, and mood swings were too much for your good intentions. Now, you’re eating all the sweet, salty, and carb-rich foods, and you can’t seem to kick the guilt or the fatigue.

That’s why I’m here. As a pregnancy nutritionist, I help you find good foods that nourish your baby and help reduce pregnancy symptoms. We’ll work together step-by-step to get you out of the rut and into confident and well-nourished motherhood.