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  • Q&A with Australian Health Practitioners

    Why do I have difficulty sleeping while pregnant?

    Related Topic
    Pregnancy & Breastfeeding
    I am 7 months pregnant and have been experiencing insomnia. Is this normal? What can I do to improve my sleep?
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  • Nikki Warren

    Naturopath

    Nikki Warren is committed to preconception care, natural fertility, and pregnancy through to postnatal care. Nikki is a degree qualified Naturopath, Medical Herbalist, Doula and … View Profile

    It is common for insomnia to occur during pregnancy - at 7 months you're probably finding it hard to get into a comfortable position which is made worse by the fact that you have to sleep on your side.  You may also be experiencing some anxiety about the birth, especially if it's your first child. 

    You must be careful about what you take during pregnancy to help you sleep and this includes natural therapies such as herbs.  It is best to speak to a qualified practitioner about the best treatment to suit your needs - in other words, don't self-medicate. 

    I would usually perform a hair tissue mineral analysis for every pregnant woman that comes through my clinic to assess their mineral status - if they are deficient in calcium and magnesium, then I would provide supplementation using good quality minerals (these are relaxing minerals that help you sleep and your requirement of these two minerals increases considerably during the second and third trimester when the baby's bones are forming). 

    I would also assess the reasons for her insomnia (e.g. whether she is anxious or not) and prescribe an appropriate herbal remedy.

    In the meantime, you can safely have one cup of chamomile tea at night. 

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  • Joanna Baker

    Nutritionist, Registered Nurse

    Everyday Nutrition founder Joanna Baker has been working in healthcare for 2o years. As an Accredited Practicing Dietitian and a Registered Nurse, she has seen … View Profile

    Congratulations! 7 months, not long to go now. Like Nikki said there are many possible reasons for sleepness nights and they are not uncommon at this stage of pregnancy.

    I would suggest discussing this with your gp, obstetritian or midwife. They can not only rule out other reasons for insomnia, but suggest safe options to treat it.

    In the mean time, there are several methods that have been proven to assist in combating sleepless nights:

    • carb and dairy combined increase levels of tryptophan, an amino acid that mediates levels of serotonin and melatonin which control the body's circadian rhythm. An evening snack of half a banana and some yoghurt could help.
    • go to bed at the same time and get up at the same time each day
    • try not to stimulate your brain as it gets closer to bed time
    • have a 20-30 minute routine each night to prepare for sleep
    • keep the bedroom dark and quiet - try not to spend too much time in there if you are not in bed.
    Good luck, it won't last forever, from experience i would expect in around 4 months time you will probably be asleep by the time your head hits the pillow only to be woken again too soon. But its all worth it for the wonderful experience of motherhood.

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