5 natural remedies for insomnia during pregnancy

It's common for pregnant women to have trouble sleeping in the early stages of pregnancy. It is often caused by changes in hormones. Insomnia affects many pregnant women at some point. However, there are ways to improve the sleep condition of pregnant women. These are practicing good


Almost half of the pregnancies surveyed in a 2018 study involving 486 women experienced insomnia. They experience it during the first three months [1]. The study suggests women face difficulty sleeping before becoming pregnant. They are more likely to experience insomnia during pregnancy and it can affect anyone. Although insomnia can occur at any stage of pregnancy. It usually gets worse as it progresses. The primary cause of insomnia during the first trimester is believed to be hormonal changes. 

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Pregnant women may experience increased anxiety due to worries about the labor and delivery process. Poor sleep quality triggers depression during pregnancy of the women. It also affects the postpartum period. Poor sleep quality make the anxiety and depression worsened. After giving birth, it's even more challenging for new mothers to get adequate sleep. 

A survey of 2427 pregnant women found that up to 76.3% experience sleep problems. These include poor sleep quality, daytime sleepiness, night awakenings, and insufficient sleep. This percentage increases to 83.5% after 8 months of gestation[2]. Sleep disturbance can happen at any point during pregnancy and is a continuous process. In fact, a large Danish study found that 38% of pregnant women reported at least one sleep issue. It affects them during the first 16 weeks of pregnancy, with waking up too early being the most common problem. 

This article evaluates 5 natural remedies for insomnia during pregnancy. The side effects of using these remedies at home are also covered in this article. This will help the readers to take care of their love during pregnancy. 

Five natural remedies to deal with insomnia during pregnancy 

Try Aromatherapy

Aromatherapy has been in use for many centuries. It is a way to enhance energy and wellness. It involves inhaling or applying essential oils to the skin. According to Johns Hopkins Medicine, the molecules travel directly from the nerves in the nose to the amygdala. It is part of the brain that regulates emotions. 

Before using any essential oils, pregnant women should consult with their doctor. It is important to determine the most effective oils which are useful and which should be avoided. While aromatherapy is generally considered safe during pregnancy, there is some controversy. It is surrounding its use since there have been no medical studies conducted. Dr. Sherry Ross, a specialist in women's health and author of "She-ology: The Definitive Guide to Women's Intimate Health," advises consulting with your OB-GYN before using essential oils. 

Drink a Herbal Tea 

Drinking herbal tea before bedtime can help you relax. But excessive drinking is harmful because you may have to use the bathroom in the middle of the night. Diana Quinn who is a naturopathic physician and ex-president of the Michigan Association of Naturopathic Physicians, recommends drinking a cup of herbal tea one hour before going to bed. Oatstraw tea is her top pick for promoting sleep, and it can be found in most grocery stores. Lavender and lemon balm teas are also recommended by Dr. Sherry Ross as safe options for pregnant women struggling with insomnia. However, it's essential to discuss this with a healthcare professional before drinking any herbal tea during pregnancy. Because some types may be harmful. 

Get a Bedtime Massage 

To help relax before bed, a gentle massage can be beneficial. Dr. Sherry Ross, an expert in women's health, recommends a relaxing massage as a way to unwind. It calms your mind before bed. You can ask your partner to gently massage any areas that have been causing discomfort. It may be your hands, feet, or shoulders. You definitely can use a pillow for keeping your body aligned when you are lying on your side. You can place a pillow between your knees for added support. Using essential oils during the massage is optional, as lotions or massage oils work just as well. You may use essential oils for aromatherapy benefits. However, lotions or massage oil can also be used. 

Give Acupuncture a Go

Acupuncture is an old-fashioned form of Chinese medicine that entails inserting slim needles into precise points of the body. Although it may sound scary, acupuncture is generally safe during pregnancy and is believed to be beneficial. Dr. Sherry Ross recommends acupuncture as a treatment for symptoms experienced during pregnancy[3]. It may be nausea, fatigue, heartburn, lower back pain, and pre-birth preparation. However, pregnant women should ensure that the acupuncturist is trained in prenatal care. It helps them to reduce pressure which affects the mental health of pregnant women. Additionally, if you have a high-risk pregnancy, it's crucial to get approval from your doctor before trying acupuncture. 

Take a Warm Bath 

Taking a warm bath before bedtime is a known way to unwind and get ready for sleep. Taking a warm bath before bedtime can help regulate body temperature and improve sleep quality, according to a 2019 study. Dr. Ross recommends adding Epsom salts and bath oil to create a relaxing atmosphere, and lighting candles to enhance the experience. However, it is important to keep the water temperature below 100 degrees Fahrenheit. This is because pregnant women should not let their body temperature exceed 102 degrees Fahrenheit. 

However, there is a question of whether “is insomnia genetic or not?”. Harvard University studied that about a third of the risk of insomnia is inherited [4]. It's common for pregnant women to experience insomnia, which can include difficulty falling or staying asleep. Hormonal, physiological, metabolic, and psychological changes during pregnancy can contribute to this issue. Healthcare professionals do not recommend using sleep medication while pregnant. But there are natural remedies that have been shown to improve sleep quality. These include acupuncture, yoga, exercise, massage, and cognitive behavioral therapy.