Insomnia During Pregnancy: First Signs, Third Trimester Sleep Difficulty, and Natural Remedies That Really Help
How to sleep better while pregnant – 5 natural remedies
If you suffer from insomnia during pregnancy, small changes can significantly improve sleep quality. Here are five easy tips to put into practice this evening.
- Magnesium glycinate before bed
- Tart cherry mocktail
- Inositol in water
- Pregnancy pillow support
- Acceptance and Commitment Therapy (ACT) (not as scary as it sounds!)
Oh, and the OG – a screen-free wind-down routine.
Keep reading for an in-depth analysis.
1. Use a pregnancy pillow at first
A supportive pregnancy pillow can reduce strain on the hips, back and stomach, especially when side sleeping becomes necessary. Even if your belly isn’t visible yet, trust me, a pregnancy pillow helps you feel comfortable.
My favorite ride or die was the bbhugme pregnancy pillowdesigned to support alignment throughout the night. But read our roundup of everything about the pregnancy pillow (including when to place your order) for the entire range of support.
2. Try Magnesium Tart Cherries
Infamous as the sleeping girl mocktailit’s still my favorite bedtime drink as a mom of two. A calming evening drink can help signal your body that it’s time for bed – I make mine an hour before bed.
Try our team favorite recipeand my complements/non-negotiables:
- Tart cherry juice (pure, no additives)
- Magnesium glycinate for better absorption (I use Best natural productsCurrently)
- Sparkling water and a pinch of vanilla extract for extra sweetness
Magnesium is safe use during pregnancy in most cases – in fact, research suggests this may be beneficial.
3. Opt for inositol
This gentle compound is often used in nighttime routines to promote relaxation. I take a mixture of glycine in water at bedtime if I’m having difficulty sleeping.
Inositol is widely confirmed to be safe to use during pregnancybut the jury is still out on glycine in supplemental form – always check supplements with your midwife or healthcare professional during pregnancy.
4. Reduce screen exposure
One of the most effective changes is also the simplest:
- No phone 30 to 60 minutes before bed
- Soft lighting in the evening
- Quiet, unstimulating activities
Even now, as a busy mom, I find that an hour before bed, a regular, comforting routine from phone to sleep, soup in the kitchen, skincare, and a sleepscape or calming playlist really does the trick.
It’s the coherent set of signals that my night owl brain recognizes as the (soft) go to bed order.
5. Work with your mind, not against it
Does this seem vague? Seriously, this one works.
Eloise, founder of TRB, swears by techniques taught by a world-renowned sleep specialist Dr Guy Meadowscrediting them as the silver bullet that eliminated her pre-motherhood insomnia (and supported any relapses during and after pregnancy).
Guy encourages an acceptance-based approach to insomnia, which focuses on reducing the pressure of sleep rather than forcing it.
Its approach, based on Acceptance and Commitment Therapy (ACT), can help reduce sleep-related anxiety and improve the natural return of sleep over time.
Read his booklook at a number of tips videos and review its principles for better bases for sleepingThis evening.
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