Can't Sleep During Pregnancy? Why It Happens and What Actually Helps

If you're lying awake at 2am with a racing mind and a body that won't settle, you're not imagining it — pregnancy insomnia is one of the most common and least talked-about symptoms of expecting a baby. Some studies suggest that up to 80% of pregnant people report trouble sleeping by the third trimester. Here's why it happens, what's actually safe to try, and when it's worth a call to your provider.

How Common Is Insomnia During Pregnancy?

Very. Roughly 1 in 4 people notice sleep changes as early as the first trimester, and by the third trimester the number climbs dramatically as a growing belly, an active baby, and a full bladder all compete for attention at 3am. If you feel like sleep has become a nightly negotiation, you're in good company — this is one of the most universal parts of pregnancy, not a sign that something is wrong.

Why Can't I Sleep While Pregnant?

Pregnancy insomnia usually isn't caused by just one thing. The most common contributors include:

• Hormonal shifts — rising progesterone and estrogen affect sleep architecture from the earliest weeks.
• Physical discomfort — frequent bathroom trips, heartburn, leg cramps, and a shifting center of gravity make it harder to get comfortable.
• Racing thoughts — anxiety about the birth, the baby, and everything on the to-do list can trigger the same stress response that keeps anyone up at night.

Because the causes stack on top of each other, the most effective approach usually combines a few gentle strategies rather than looking for one fix.

When Does Pregnancy Insomnia Usually Start?

Many people notice their first sleep disruptions in the first trimester, largely driven by rapid hormonal changes and, for some, morning sickness. Sleep often improves somewhat in the second trimester before the third trimester brings it back in full force — this time driven more by physical discomfort than hormones.

Is Pregnancy Insomnia Harmful to My Baby?

This is usually the first question people ask, and the reassuring answer is: occasional sleeplessness on its own is not known to harm your baby. It's understandably exhausting and frustrating, but a few rough nights are a normal part of pregnancy for most people. That said, chronic, severe insomnia paired with symptoms like loud snoring, gasping, or extreme daytime fatigue is worth mentioning to your provider, since it can sometimes point to something like pregnancy-related sleep apnea or restless leg syndrome that benefits from a closer look.

Is Valerian Root Safe to Take While Pregnant?

This is an important one, because valerian root — a popular natural sleep herb — is generally advised against during pregnancy due to limited safety research. If you're used to reaching for a valerian tea or supplement, pregnancy is the time to set it aside and check labels carefully, since many "sleepy time" blends include it without making it obvious on the front of the box.

The good news: several gentler herbs are widely considered pregnancy-friendly in normal tea amounts, including chamomile (in moderation), lemon balm, and ginger. RelaxCalm Organic Herbal Tea was formulated around this exact combination — organic chamomile, lemon balm, lavender, rooibos, and ginger — and is valerian-free, making it a gentler option for winding down in the evening. As always, run any new tea by your OB or midwife first, especially in your specific trimester.

What Actually Helps You Sleep Better During Pregnancy?

Beyond a calming evening tea, a few low-effort habits tend to make the biggest difference:

• Shift fluids earlier in the day to cut down on middle-of-the-night bathroom trips.
• Sleep on your side with a pillow between your knees to ease hip and back pressure, especially in the second and third trimesters.
• Build a consistent wind-down window — dim lights, put the phone away, and sip something warm and caffeine-free 30–60 minutes before bed.
• Address heartburn early with smaller, earlier dinners, since nighttime reflux is a major hidden sleep disruptor in the second half of pregnancy.

None of these need to be perfect every night — small, consistent changes tend to add up more than any single trick.

When to See a Professional

Bring it up with your OB or midwife if you're dealing with loud snoring or gasping for air, legs that feel restless every night, insomnia that leaves you unable to function during the day, or any sleep issue paired with symptoms like severe swelling, headaches, or vision changes. Sleep struggles are common, but your provider would rather hear about them than have you push through in silence.

For more on gentle, evidence-informed ways to feel like yourself during pregnancy, browse our Morning Sickness Relief guide and our Natural Sleep Aid guide, or explore the full Secrets of Tea Wellness Guide. You might also like our guides on which herbal teas are safe during pregnancy, the difference between magnesium and valerian root for sleep, and how much weight gain to expect trimester by trimester.

This article is for general educational purposes and is not medical advice. Secrets of Tea products are not intended to diagnose, treat, cure, or prevent any disease. These statements have not been evaluated by the FDA. Consult your healthcare provider before starting any new supplement.