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Why do you sleep poorly when you are pregnant?

Are you pregnant and having trouble sleeping? In this article, we tell you why this happens and what you can do to sleep better.
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- Reading time: 4 min
Published: 20-03-2023
Updated: 08-04-2025 2025-04-08T19:53:18Z

Insomnia is a common problem among women who are pregnant. Insomnia in pregnant women has various causes. One of the causes of insomnia during pregnancy is the change in the hormonal balance in the body. During pregnancy, more hormones are produced. One of those hormones is progesterone, which tends to cause drowsiness.

In this article, we will delve deeper into the causes of insomnia during pregnancy and provide you with tips for better sleep during your pregnancy.

Cause of poor sleep during pregnancy

Another common cause of insomnia during pregnancy is physical pain or discomfort. The growing weight of the fetus can put pressure on the bladder, causing women to urinate more frequently. This can lead to an interrupted sleep cycle and feelings of fatigue during the day. Moreover, the increase in weight and pressure on the body can lead to back pain, hip pain, and other discomforts that make it difficult to lie comfortably and fall asleep.

Insomnia in the different trimesters of pregnancy

Unfortunately, insomnia during pregnancy can occur throughout the entire period. However, it can vary in frequency and intensity by trimester.

Insomnia in the first trimester of pregnancy

During the first trimester (1 to 12 weeks), women may experience daytime drowsiness and have difficulty falling asleep at night. The stress of the first weeks of pregnancy and the hormonal changes that come with it can contribute to this fatigue and insomnia.

Insomnia in the second trimester of pregnancy

In the second trimester (13 to 26 weeks), many pregnant women sleep slightly better because they feel more comfortable and regain energy. However, as the fetus grows, the weight on the body can increase. This can lead to complaints such as back pain and other discomforts, making it harder to fall asleep and stay comfortable.

Insomnia in the third trimester of pregnancy

In the third trimester (27 weeks until delivery), many women experience frequent urination and shortness of breath. This makes it difficult to fall asleep and stay asleep. The growing weight of the fetus can also put pressure on the body, increasing back pain and other discomforts.

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7 tips for better sleep during pregnancy

Insomnia is a common discomfort among pregnant women. Fortunately, there are several solutions that women can try to reduce insomnia during pregnancy. Here are 7 tips:

  1. Create a relaxing bedtime routine: It is important to create a routine that helps the body relax and unwind before going to sleep. For example, try taking a warm bath, practicing light yoga, or reading a book to calm your mind.
  2. Eat healthy and avoid caffeine and sugary drinks: Try to avoid eating large meals right before bedtime. Caffeine and sugary drinks can also disrupt sleep, so try to avoid them in the evening.
  3. Choose comfortable sleepwear: Wear comfortable and breathable sleepwear to help the body relax and stay comfortable while you sleep.
  4. Make the bedroom dark and quiet: Ensure a dark and quiet environment for sleeping. Use earplugs or a sleep mask if necessary to reduce noise and keep the light out.
  5. Use extra pillows: Use extra pillows to support the body and increase comfort. Pregnancy pillows can be specially designed to support the back, hips, and legs.
  6. Ensure regular physical activity: Regular physical activity can help the body become tired and make it easier to fall asleep at night. However, try not to exercise too close to bedtime, as this can disrupt sleep.
  7. Talk to a doctor: If insomnia persists or if there are other concerns about sleep during pregnancy, it is important to talk to a doctor to find the best solutions.

Does a weighted blanket help improve sleep during pregnancy?

Although weighted blankets can be a solution for some people with insomnia, there are some important considerations for pregnant women when using a weighted blanket. First, it is important to know that a weighted blanket is heavier than a regular blanket and therefore exerts extra pressure on the body. This can make using a weighted blanket uncomfortable during pregnancy, especially in the third trimester, when the body is already under extra strain.

It is also important that you do not get too warm. Weighted blankets are suitable for the whole year, but if the bedroom is warm, you risk overheating. This does not only apply to weighted blankets, but to all types of duvets. Overheating can lead to complications in fetal development and can increase the risk of congenital abnormalities. Therefore, it is important to ensure that the temperature in the bedroom is not too high and that there is sufficient airflow to prevent overheating.

All in all, it is wise to be cautious when using a weighted blanket during pregnancy. It is always advisable to first seek advice from a doctor before deciding to use a weighted blanket during pregnancy. There may be alternative solutions that carry fewer risks and are effective in improving the sleep of pregnant women.

In this article, you read everything about sleep problems during pregnancy and we gave you tips to sleep better during your pregnancy.

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