Cure Pregnancy Insomnia Effectively with These Home Remedies

pregnancy insomnia

Insomnia is a mental condition where you have 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 and you may need extra hours of sleep.

How Home Remedies can Help Treat Pregnancy Insomnia?

For first-time mothers, anxiety and stress about your pregnancy can keep you awake. Home remedies can help to reduce the condition with natural methods that are safe for your health. Most causes of insomnia during pregnancy are temporary and can be effectively treated at home.

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 in your entire body and relax your mind.

How to use?

Aa 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.

How much to use?

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. It also helps relax your mind and alleviate stress, according to a study(3).

How to use?

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.

How much to use?

Try to practice meditation daily for 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?

A normal therapy session lasts for 20-30 minutes and includes talking and group activities/discussions.

How much to use?

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 create a peaceful feeling that helps you sleep better. To cure insomnia in pregnancy, here are the essential oils that are the most beneficial.

1. Lavender oil

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

How to use?

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.

How much to use?

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?

Add a few drops of peppermint oil to your room freshener. Or, you can inhale the oil directly.

How much to use?

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 help reduce stress, according to research(6).

How to use?

You can directly inhale the orange blossom oil or add it to your room freshener.

How much to use?

Use orange blossom oil every night in your room freshener/humidifier.

Insomnia during pregnancy is the worst during the third trimester.

CURE 3: Supplements

Pregnancy can cause a deficiency of nutrients which can impact the normal functioning of your body, resulting in 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?

Iron supplements are typically available as tablets or powder.

How much to use?

Consult with your doctor for the right dosage for you.

2. Vitamin B12

vitamin b12

Like iron, B12 is also essential to regulate the blood flow to your brain, as noted in research by NCBI.

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How to use?

B12 supplements are available as tablets.

How much to use?

Consult with your doctor for the right dosage for you.

[Read: Best Essential Oils for Pregnancy]

3. Folic acid

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

How to use?

Folic acid supplements are available as tablets.

How much to use?

Consult with your doctor for the right dosage for you.

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

CURE 4: Lifestyle Changes

While you certainly can’t control your body’s responses to the how can do to prevent insomnia from getting worse.

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.

Pregnancy insomnia generally goes away on its own. But, if the condition is interfering with your ability to function, consult with your doctor. Taking short naps during the day will help overcome the lack of sleep and restore your energy.

[ Read: Pregnancy Diet ]


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 after the baby is born.

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