If you’re pregnant and struggling to sleep, you’re not alone. Pregnancy insomnia affects up to 80% of expectant mums at some point, especially in the later months. Between hormonal shifts, baby kicks, and an overactive mind, it can be hard to drift off or stay asleep.
If you’re dealing with insomnia pregnancy struggles, you’re not alone and, even better, there are gentle ways to find relief. You can create a calming environment and bedtime routine that supports better rest - here's how...
Why does pregnancy cause insomnia?
Insomnia during pregnancy is incredibly common, and it can show up in different ways – trouble falling asleep, waking frequently, or being wide awake at 3am for no obvious reason. Here’s why it happens:
Hormonal changes
In early pregnancy, rising progesterone levels can make you feel drowsy in the day — but that doesn’t always translate to better sleep at night. As pregnancy progresses, increased cortisol (the stress hormone) and fluctuating melatonin can affect your sleep rhythms.
Physical discomfort
As your bump grows, so does the challenge of finding a comfy sleeping position. Heartburn, restless legs, and needing the loo (again!) can all keep you tossing and turning.
Emotional load
Even if your body is tired, your mind might not be. Anxiety about birth, the baby’s wellbeing, or the changes ahead can all fuel late-night overthinking.
Pregnancy insomnia often peaks in the third trimester as your body prepares for birth and sleep becomes lighter in response to your baby’s movements and your own physical changes.
Six natural pregnancy sleep tips that actually help
While it’s unlikely you’ll sleep like a baby while growing one, there are small things you can do to improve the quality of your rest.
1. Make bedtime screen-free (or phone-smart)
Blue light from phones, tablets and TVs can suppress melatonin production, the hormone that helps regulate sleep, making it harder for your brain to wind down. Ideally, try switching off screens at least an hour before bed.
But if you really need to check your phone? Try changing your screen’s colour filter to red. Red light has the least impact on melatonin levels and can be a gentler alternative to harsh white or blue light. Most smartphones have a “Night Shift,” “Night Mode” or customisable colour filter setting in the accessibility menu.
2. Take a warm bath or shower
The gentle rise and fall of your body temperature after a warm bath or shower can naturally signal to your body that it’s time to rest. Try adding our Pregnancy-Safe Shower & Bath Gel to the mix — it’s infused with a soothing blend of sunflower, geranium, frankincense, bergamot, lemon and vanilla.
These carefully chosen ingredients work together to ease tension, lift your mood, and calm the senses — ideal for winding down before bed.
3. Use pregnancy-safe aromatherapy
Scents like lavender, chamomile and petitgrain can promote relaxation. Our Pregnancy Candle is made with pure essential oils and natural soy wax — safe for both you and baby.
4. Massage your bump with a pregnancy-safe oil
A gentle nightly pregnancy self massage can soothe tight skin and connect you to your body. Our Stretch Mark Oil contains calming botanicals like mandarin and jojoba and is perfect for pre-bedtime pampering.
5. Breathe, journal or meditate
Mind whirring? Try 5–10 minutes of deep breathing, a short body scan meditation, or a simple journaling session to offload thoughts.
6. Can’t sleep? Don’t force it
Lying awake and watching the clock can heighten stress and make falling asleep even harder. Experts advise leaving the bed to do something calming instead (like reading or having a tea) and returning when you feel sleepy again.
In fact, research shows that reading a book in bed before sleep improved sleep quality for 42 % of participants, compared to just 28 % of those who didn’t read – an encouraging 14 % difference! Adding reading into a consistent bedtime ritual also helps your body and mind both unwind.
Create a simple pregnancy bedtime routine
When sleep feels elusive, consistency is your best friend. A pregnancy bedtime routine doesn’t need to be elaborate, it just needs to feel soothing and repeatable.
By doing the same few things in the same order each night, you help signal to your body that it’s time to rest.
A calming pregnancy bedtime routine might look like this:
- A warm shower using pregnancy-safe products
- Lighting a softly scented candle
- Gently massaging your bump with oil
- Reading a few pages of a calming book
These small rituals can have a big impact. They’re not just about better sleep, they’re about carving out a pocket of peace in the whirlwind of pregnancy.
Safe scents and ingredients for relaxation
When it comes to aromatherapy in pregnancy, safety matters. Not all essential oils are suitable for use during this time, especially in large amounts or when used directly on the skin.
Ingredients to love:
Lavender – calming, soothing, and widely used in pregnancy-safe products
Chamomile – known for its relaxing properties
Mandarin – gentle and uplifting without overstimulation
Ingredients to be careful of:
Clary sage – While studies showed this herb boosted oxytocin levels in some participants, no uterine contractions were observed. However, some experts still advise not to use it, especially in the early stages of pregnancy.
Peppermint – fine in small amounts, but in trials large doses have been found to affect milk supply in animals, so it’s better to be cautious
At Cradle & Tonic, we only use pregnancy-safe ingredients in our candles, body oils, and bath products, so you can relax with total peace of mind.
When to talk to your midwife or GP
While insomnia pregnancy symptoms are often manageable with lifestyle changes, there are times when it’s important to speak to your healthcare provider.
Contact your midwife or GP if:
- You’re regularly getting less than 3–4 hours of sleep
- Insomnia is affecting your mood or ability to function
- You feel anxious, low or overwhelmed
- You’re considering over-the-counter or herbal sleep remedies
Sleep struggles in pregnancy are common, but you don’t have to suffer in silence.
You’re not alone (and this won’t last forever)
Insomnia in pregnancy can feel exhausting — but it’s also incredibly normal. Your body is working overtime, and it’s no wonder your sleep is disrupted.
The key is to focus on small, comforting rituals that make you feel good, even if sleep isn’t perfect. A warm bath. A flickering candle. A gentle massage. A few deep breaths before bed.
Because when your body feels supported and your mind feels soothed, rest becomes just that little bit easier.
Explore our pregnancy-safe sleep collection
Build your own calming bedtime ritual with our all-natural, pregnancy-safe products:
