Why Sleep Gets Harder During Pregnancy

Why Sleep Gets Harder During Pregnancy

If you're growing a tiny human and still can't seem to get a decent night's sleep, you're not alone. Most expectant mums find that good rest becomes surprisingly hard to come by, especially as pregnancy progresses. It's a strange paradox: your body needs more sleep than ever, yet everything seems to be working against you getting it.

Why Does This Happen?

The short answer is hormones and a changing body.¹ In early pregnancy, rising levels of progesterone and oestrogen can throw your sleep cycle out of whack, even though these same hormones might leave you feeling drowsy during the day. As your pregnancy moves into the second and third trimesters, the physical reality of carrying a growing baby starts to take over as the main culprit.

A few common troublemakers include needing to wee more often overnight, heartburn or reflux, leg cramps or restless legs, an achy back, and simply not being able to find a comfortable position.¹ Some women also start snoring or develop mild sleep apnea due to nasal swelling and weight changes, which can further disrupt rest.¹

And then there's the mental side of things.¹ It's completely normal to lie awake running through to-do lists, worrying about labour, or wondering whether you're doing everything right. Anxious thoughts have a habit of showing up right when you're trying to switch off.

Small Changes That Can Make a Real Difference

The good news is there's plenty you can do to improve things, even if you can't eliminate the problem altogether.^1-3

Try winding down with a consistent bedtime routine, keeping your room cool and dark, and limiting screens in the hour or so before sleep. Sleeping on your side, ideally the left, with a pillow between your knees and another supporting your belly, can ease pressure and improve comfort. If heartburn is keeping you up, eating smaller meals earlier in the evening and avoiding spicy or fatty foods can help.

Cutting back on caffeine, particularly in the afternoon, and limiting fluids before bed can also reduce those frustrating midnight bathroom trips. Gentle movement during the day, like a short walk or some light stretching, often makes it easier to settle at night.

If anxious thoughts are the issue, jotting down worries in a notebook before bed can help get them out of your head and onto paper, where they're easier to deal with in the morning.

When to Reach Out for Support

While disrupted sleep is common in pregnancy, it shouldn't be something you simply put up with. Ongoing sleep troubles can affect your energy, mood and overall wellbeing, and in some cases may be linked to other health concerns worth keeping an eye on.

If you're consistently struggling to fall or stay asleep, feeling exhausted during the day, or noticing symptoms like loud snoring or significant discomfort, it's worth having a chat with your doctor or midwife. They can help identify what's behind your sleep troubles and recommend safe, effective ways to help you rest easier, because a well rested you is good for both you and your baby.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 90 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and Treatment Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

1. Boughtwood, Sarah. “Sarah Boughtwood Osteopath.” Sarah Boughtwood Osteopath, 4 Mar. 2020, www.sarahboughtwoodosteopath.co.nz/blog/pregnancy-amp-sleep. Accessed 23 June 2026.

2. Australia, Healthdirect. “Insomnia in Pregnancy and Breastfeeding.” Pregnancy, Birth and Baby, 19 Oct. 2023, www.pregnancybirthbaby.org.au/insomnia-in-pregnancy-and-breastfeeding.

3. Johns Hopkins Medicine. “Get a Good Night’s Sleep during Pregnancy.” Johns Hopkins Medicine, www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-pregnancy/get-a-good-nights-sleep-during-pregnancy.