Cure Pregnancy Insomnia Effectively with These Home Remedies

Updated on April 4th, 2020
pregnancy insomnia

Insomnia is a mental condition where one faces trouble falling asleep or staying asleep, waking up very early, and feeling unrested. Pregnancy insomnia is a common condition, and more than 78% of pregnant women experience insomnia sometime during their pregnancy, according to the US National Sleep Foundation(1).

During pregnancy, your body experiences many changes, and organs like the heart work much harder. This affects your body’s normal mechanism that can disturb physical and psychological health conditions.

How Home Remedies can Help Treat Pregnancy Insomnia?

For first-time mothers, anxiety and stress about pregnancy can make it hard to get proper sleep. Most causes of insomnia during pregnancy are temporary and can be effectively treated at home. These remedies can reduce the condition by boosting the body’s mechanisms from inside.

CURE 1: Natural and Alternative Remedies for Pregnancy Insomnia

Follow the below home remedies to get rid of pregnancy insomnia.

1. Yoga

According to the American Osteopathic Association(2), yoga is known to improve blood flow and strengthen the mental abilities in the body.

How to do it?

  • Mild asana like vrikshasana helps.
  • Stand straight and join your hands above your head.
  • Now place your right foot on your left thigh and try to hold for 5 seconds.
  • Repeat on the other side.

Practice 20 minutes of yoga 4-5 times a week to help you sleep better during pregnancy.

2. Meditation


Meditation is a purely mental exercise that is used to improve your focus and concentration. According to a study(3), it also helps in relaxing the mind and alleviating the stress.

How to do it?

Sit in a quiet place and close your eyes. Try to clear your mind of any thoughts and focus on just one point/phrase. Maintain your focus as long as you can.

Try to practice meditation daily for 10 minutes in the morning and 10 minutes before going to bed.

[ Read: Pregnancy-Friendly Healthy Fruit Juices ]

3. Cognitive behavior therapy

CBT is a talking therapy that can help you manage your problems by changing the way you think and behave. It is effective(4) in treating anxiety and stress.

How to use it?

  • A normal therapy session lasts for 20-30 minutes and includes talking and group activities/discussions.
  • Your therapist will help you determine how much therapy you need and how often.

Did You Know!

Restless leg Syndrome, a nerve condition, causes the most cases of insomnia during pregnancy.

CURE 2: Essential Oils

Essential oils help to relax and create a peaceful feeling that helps you sleep better.

Here are the essential oils that are the most beneficial to treat insomnia during pregnancy:

1. Lavender oil

Lavender is the most popular essential oil for relaxation, as noted by research by NCBI(5). The oil also helps in treating anxiety.

How to use it?

Apply a few drops of the oil on your pillow to get its benefits through the night. Being a gentle oil, you can also apply the oil directly onto your skin.

Use lavender oil every night before bed to treat insomnia.

2. Peppermint oil

Peppermint Oil

Peppermint oil has a cooling effect that relaxes your muscles and also reduces fatigue. It also helps alleviate nausea, which is common during pregnancy.

How to use it?

Add a few drops of peppermint oil to your room freshener. Or, you can inhale the oil via steamer or use it in a diffuser.

Use peppermint oil every night before bed.

[Read: What to Eat and What to Avoid During Pregnancy]

3. Orange blossom oil

Orange blossom oil has a sweet floral scent that has a soothing effect on your mind and can reduce stress, according to research(6).

How to use it?

  • You can directly inhale the orange blossom oil or add it to your room freshener.
  • Use orange blossom oil every night in your room freshener/humidifier.

For some, essential oils may cause irritation or breathing problems. It is advised that pregnant women should consult a doctor and also test it before using it.

Insomnia during pregnancy is the worst during the third trimester.

Insomnia during pregnancy is the worst during the third trimester.

CURE 3: Herbs

Herbs are another natural way to treat insomnia and stress related to pregnancy. However, since herbs are potent, it is highly recommended that you consult a doctor before using them.

Bach’s flower

Bach’s flower is a great source to combat stress or mental issues that disrupt sleep. Non-addictive nature, quick results, and safety to consume during pregnancy are its added benefits.

How to use it?

  • Bach flower drops are available in stores.
  • Take a few drops as directed and add it to water.
  • Sip the solution at suggested intervals.

Some bach flowers are made with an alcoholic solution. So, consulting a physician and taking drops as per the health standards help in reaping the full benefits of bach flowers.

Herbal teas

Herbal teas, when consumed in moderation, promote optimal health in pregnant women. These teas enhance mental abilities and relieve stress, which improves the quality of sleep. Besides, they are an excellent source of calcium, iron, and magnesium, which aid in improving the body functions and health of the fetus.

Red raspberry leaf tea, peppermint leaf tea, lemon balm tea are some of the most favored herbal teas for pregnant women. Especially lemon balm tea helps in easing anxiety, improving digestion, reducing stress, and treats insomnia.

Chamomile tea, nettle leaf tea, dandelion leaf tea, Licorice root tea, and Laxative herbal teas are some of the teas that should be avoided during pregnancy. These contain certain compounds that can complicate the health of both the mother and the fetus.

How to drink?

Consume herbal teas as directed by the doctor.

[Read: How To Get Pregnant With Twins]

CURE 4: Alternative Treatments

1. Acupuncture and Acupressure

Acupuncture and acupressure are one of the favored techniques to ease discomfort and relieve pains, especially in pregnant women. During acupuncture, certain nerves are stimulated, which boosts the release of chemicals like endorphins in the brain. It is one of the best techniques which could relive morning sickness, back pain, headaches, depression, and sleep problems. Thus, it removes the mental blocks in the body, which in turn reduces insomnia during pregnancy.

As acupuncture and acupressure are slightly complicated techniques, it should only be practiced or taken under an expert. Any negligence or incompetence can bring discomfort to the mother and fetus.

2. Massage therapy

Massage therapies promote overall wellness in pregnant women. It is known for providing deep relaxation and relieving pain in the body, which goes a long way in promoting the health of pregnant women.

Some techniques of massage or taking massage with heart disease, BP, or injuries can cause contractions or disrupt bodily functions during pregnancy. Hence, one should be careful and seek medical advice before taking massage therapy.

CURE 5: Supplements

Pregnancy can cause a deficiency of nutrients, which can impact the normal functioning of your body, resulting in insomnia. Hence, taking supplements based on the doctor’s recommendation can fill those gaps and ease the condition of insomnia.

1. Iron

Iron is very essential for a pregnant woman since it regulates the blood flow in your body, according to a study. If your brain doesn’t get enough blood, it can lead to stress.

How to use it?

Iron supplements are typically available as tablets or powder.

[ Read: Excellent Iron Rich Foods ]

2. Vitamin B12

vitamin b12

Like iron, B12 is also essential to regulate the blood flow to your brain.

How to use it?

B12 supplements are available as tablets.

[Read: Best Essential Oils for Pregnancy]

3. Folic acid

Folic acid supports the production of new cells. It is also one of the most important nutrients for pregnant women since it helps develop fetus health.

How to use it?

  • Folic acid supplements are available as tablets.
  • Pregnancy insomnia can’t hurt the mother or the baby.

Pregnancy insomnia can’t hurt the mother or the baby.

CURE 6: Lifestyle Changes

Changes in lifestyle with conscious choices can go a long way in improving the health of both the mother and the fetus.

1. Follow a sleep schedule

Developing a routine for bedtime can help you fall asleep better. Start the routine with something relaxing to help you unwind. Also, try to avoid using mobile or television an hour before bed, since it impacts your body’s circadian rhythm.

2. Practice better dietary habits

Eat a healthy dinner, and try to eat at least 2 hours before bed. But, don’t go to bed hungry since it might keep you awake.

3. Reduce stress

Stress is one of the top reasons for insomnia during pregnancy. Try to relax before bed and dim your thoughts. Meditating is a good way to relax your mind.

Taking short naps during the day will help overcome the lack of sleep and restore your energy.

Pregnancy insomnia generally goes away on its own. But, if the condition is interfering with your ability to function, consult with your doctor. The remedies mentioned above are one of the most natural ways to alleviate stress and insomnia during pregnancy and in general. However, you must consult a doctor to check if any of these remedies interfere with your medications or health conditions.


1. Is insomnia a symptom of pregnancy?

A number of reasons can cause insomnia, primarily stress. Insomnia during early pregnancy is generally a result of hormonal changes.

2. Can pregnancy cause insomnia?

Insomnia is a common condition among pregnant women. Stress, hormonal changes, not finding a comfortable position to sleep can cause insomnia.

3. How many hours should a pregnant woman sleep?

Generally, 7 hours of sleep is required for pregnant women, along with short naps during the day when you feel tired.

4. Does pregnancy insomnia go away?

Yes, pregnancy insomnia goes away as your body adapts to hormonal changes. But, for some women, insomnia can last for a few months even after the baby is born.

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