What should you know about sleeplessness in pregnancy?

A growing abdomen, back or pelvic discomfort, leg cramps, heartburn and the need to pass urine can interrupt sleep. Hormonal and emotional changes may make dreams, worry or restlessness more noticeable. Acid reflux often worsens after lying down. Sleeplessness can occur without a separate sleep disorder, although persistent difficulty may overlap with insomnia. Loud snoring, gasping or witnessed pauses in breathing should be discussed because obstructive sleep apnoea can occur during pregnancy.

Keep a regular wake time, use pillows to support the abdomen and legs, and settle on the side that your maternity team recommends. Finish heavy meals well before bed, raise the head of the bed only with professional advice, and limit caffeine according to pregnancy guidance. Gentle daytime movement may help, but avoid strenuous activity close to bedtime. Do not start sleeping tablets, herbal products or supplements without checking with your maternity clinician.

Tell your maternity team if poor sleep is persistent, leaves you unable to function, or comes with severe anxiety, low mood, loud snoring or breathing pauses. Seek urgent care for severe breathlessness, chest pain, fainting, heavy bleeding, severe headache with visual changes, or thoughts of self-harm.

Ask which sleep position and pain-relief options suit your stage of pregnancy, whether reflux or breathing symptoms need assessment, and which medicines or supplements are considered safe for you.