• Sleep during pregnancy can become shorter or less restful due to many factors
• The differences have been scientifically proven and are increasingly being researched
• To feel less tired, it is recommended to do less housework and exercise more
• Cognitive behavioral therapy or light therapy can also help
• Salad seed capsules, music, relaxation exercises, sleep hygiene, and acupressure can also help expectant mothers relax

Many women report sleep problems during pregnancy and, contrary to many preconceptions, long before the baby bump becomes a problem in itself when lying down. These changes and difficulties are by no means imaginary – they are a scientifically proven challenge! So if you're wondering why all this is happening and, more importantly, what you can do about these sleep disturbances, we have the perfect information for you so that you can enjoy your pregnancy as comfortably as possible!

So what is happening in terms of sleep and pregnancy?

This is an extremely good and important question, which we should of course clarify right at the outset. However, it is not that easy to answer. The most plausible explanation for nighttime problems is the change in hormones during pregnancy (Li, X. et al., 2023). Later in pregnancy, other problems naturally arise, such as a large baby bump and a bladder that fills up too quickly.

But are these changes in sleep patterns and problems even “real”? All too often, pregnant women are accused of exaggerating – but the good news for all expectant mothers is that these problems are real and have already been documented by scientists! They found that deep sleep during pregnancy is about 36 minutes shorter per night than before pregnancy. Light sleep is also reduced by about 20 minutes, and total sleep time decreases by about 45 minutes. In addition, the time women spend lying awake and unable to sleep increases by almost 40 minutes (Guo, Y., et al., 2023). So please don't let anyone convince you that you're exaggerating!

Something that seems unexpected at first glance, but which pregnancy brings with it for many women, is changed dreams (and nightmares). Why exactly you dream “differently” during your pregnancy is still unclear. However, there are some theories about the cause: the dreams could be related to the experiences of everyday life or even the entire life of the expectant mother. Some scientists also suspect that dreams help regulate emotions. Unfortunately, one last theory does not inspire anticipation—it concerns nightmares during pregnancy. It is possible that nightmares involving their child(ren) are meant to alert pregnant women to potential dangers in real life and help them develop strategies to cope with them (Scarpelli, S., et al., 2024). Although this may sound frightening, it is a significant evolutionary advantage...

Whether you feel that your nights have become shorter or less restful, please be mindful of yourself and your body! Pregnancy is not a time to overdo things and prove things to each other, but a magical phase to enjoy.

Household chores really do sap pregnant women's energy...

An exciting study from China has looked at how different physical activities affect expectant mothers. So here's the scientific proof of why you should leave the housework to someone else during your pregnancy: the more household chores pregnant women do, the more tired and exhausted they are. Household chores included activities such as cooking and caring for children. The scientists also proved in their study that the fatigue is not caused by physical activity per se, but actually by household chores. Women who are expecting a baby but regularly exercise outside the home are less tired when they do more exercise. The effect is therefore exactly the opposite of that of household chores (Yan, S., et al., 2024)! So if you have the opportunity, now is the right time during your pregnancy to take a break from household chores.

Exercise to combat fatigue

You probably rolled your eyes (at least internally) when you saw this subheading, and to be honest, so did we! Simply exercising to feel better is often well-intentioned, but it is poorly advised and suggested at the wrong time. In this case, however, we would still like to recommend this surprising tip. As part of a study, researchers sought to identify the most optimal physical activity for pregnant women with sleep problems and found it: “relaxation exercises,” i.e., sports that involve a lot of (static) stretching, flexibility, and relaxation exercises such as conscious breathing. The study authors recommend doing these exercises once or twice a week for 30 to 60 minutes for the best results. As part of an intervention program, a total duration of four weeks was found to be the most effective in terms of sleep quality (Guo, L., et al, 2026). So if you find it difficult to motivate yourself to exercise or feel too tired to do so, this is a ray of hope. However, it is important to note that exercise during pregnancy has many other benefits and should ideally be practiced throughout the entire pregnancy. If you would like to know more about this, take a look here.

Professional help for sleep problems during pregnancy

Something that is often overlooked is the option of seeking professional help. We know that this step can be scary and uncomfortable, but we really recommend that you do yourself a favor and seek professional help. Of course, this can also be done online—we'll show you how.

If you need urgent help, there are numerous support services available around the clock and free of charge.

Back to the topic at hand: cognitive behavioral therapy can be a wonderful solution for all pregnant women suffering from anxiety, sleep disorders, or even depression. And although cognitive behavioral therapy sounds like a very abstract and intimidating term, this form of therapy is very pleasant and helps you to interrupt certain thought patterns and mental merry-go-rounds, among other things. Studies show that cognitive behavioral therapy not only improves sleep during pregnancy, but also two years later during the toddler phase (Bei, B. et al., 2023). A real relief for anyone who has sleep problems!

If you don't feel comfortable going to cognitive behavioral therapy or prefer online options, you can also use apps or websites. Studies show that these are also effective. Pregnant women who receive support via such an app have half as many sleep problems as other pregnant women. What is particularly positive is that they fall asleep faster and their sleep quality is better (Felder, J. N. et al., 2020). If this sounds helpful to you, why not look for an app that suits your needs? Incidentally, such programs are increasingly being paid for by health insurance companies—especially if they are prescribed by a doctor.

Salad seeds, light, acupressure, and other surprising remedies

Salad seeds and the like may not be the first thing that comes to mind when fighting insomnia, but they are actually worth considering. Even if you wouldn't expect it, all of the following remedies have been studied by scientists and found to be effective. Expectant mothers who took salad seed capsules or practiced acupressure had fewer sleep problems than other pregnant women. However, you should always discuss both options with your doctor. And don't worry: acupressure does not involve needles! Listening to music as a form of music therapy (selected pieces and artists) as well as relaxation exercises using audio recordings and breathing exercises also helped the study participants sleep better. Ultimately, improved sleep hygiene can also help you sleep better (Paulino, D. S. M. et al., 2022). Light therapy (during the day, of course) can also improve your sleep. Researchers found that light therapy helped pregnant women regain more balanced melatonin levels, allowing them to sleep better. This is probably due to a more accurate setting of the internal clock (or circadian rhythm) (Li, X., et al., 2023).

You can easily try out many of these tips, and we'll keep our fingers crossed for you for a restful night.

Frequently asked questions on this topic

Why do I have trouble sleeping during pregnancy?

Hormonal changes, frequent urination, back pain, heartburn, inner restlessness and worries, or the baby's movements are often the cause of sleep disturbances during pregnancy.

What can I do to sleep better?

A nursing pillow or side sleeper pillow can be comfortable for positioning. Otherwise, exercise, music, relaxation exercises, salad seed capsules, sleep hygiene, acupressure, cognitive behavioral therapy, and light therapy can be helpful.

Is it normal to wake up often at night?

Even though it is very stressful, it is usually harmless and natural during pregnancy. Nevertheless, you should discuss the issue with a doctor.

Why are my dreams so intense?

This change is probably hormonal and not unusual during pregnancy. Relaxation exercises could at least provide some relief.

When should I see a doctor?

If your sleep problems become too stressful or you are worried, you should talk to a doctor. Midwives can also be very valuable contacts for issues like this.

Will my sleep improve again at some point?

The hormonal changes, urinary urgency, and back pain are not permanent, of course. Unfortunately, researchers have already found that parents of young children also sleep less well. However, this varies from person to person and is difficult to generalize.

References

• Li, X., Fang, L., Guan, L., Zhang, J., Zheng, M., & Zhu, D. (2023). The effects of light therapy on depression and sleep in women during pregnancy or the postpartum period: A systematic review and meta-analysis. Brain and behavior, 13(12), e3339. https://doi.org/10.1002/brb3.3339
• Guo, Y., Xu, Q., Dutt, N., Kehoe, P., & Qu, A. (2023). Longitudinal changes in objective sleep parameters during pregnancy. Women's health (London, England), 19, 17455057231190952. https://doi.org/10.1177/17455057231190952
• Scarpelli, S., Alfonsi, V., De Gennaro, L., & Gorgoni, M. (2024). Dreaming for two: A systematic review of mental sleep activity during pregnancy. Neuroscience and biobehavioral reviews, 163, 105763. https://doi.org/10.1016/j.neubiorev.2024.105763
• Yan, S., Jiang, H., Yang, Z., Tang, X., Chen, Z., Chen, Z., Liu, H., & Zhang, F. (2024). Physical activity trajectory during pregnancy and associations with maternal fatigue using a growth mixture modeling approach. Scientific reports, 14(1), 1020. https://doi.org/10.1038/s41598-024-51648-w
• Guo, L., Song, H., Suo, L., Yang, J., Lv, X., & Han, W. (2026). Optimal types and doses of exercise for improving sleep quality in perinatal women: a systematic review and network meta-analysis based on randomized controlled trials. BMC pregnancy and childbirth, 26(1), 168. https://doi.org/10.1186/s12884-026-08673-6
• Bei, B., Pinnington, D. M., Quin, N., Shen, L., Blumfield, M., Wiley, J. F., Drummond, S. P. A., Newman, L. K., & Manber, R. (2023). Improving perinatal sleep via a scalable cognitive behavioural intervention: findings from a randomised controlled trial from pregnancy to 2 years postpartum. Psychological medicine, 53(2), 513–523. https://doi.org/10.1017/S0033291721001860
• Felder, J. N., Epel, E. S., Neuhaus, J., Krystal, A. D., & Prather, A. A. (2020). Efficacy of Digital Cognitive Behavioral Therapy for the Treatment of Insomnia Symptoms Among Pregnant Women: A Randomized Clinical Trial. JAMA psychiatry, 77(5), 484–492. https://doi.org/10.1001/jamapsychiatry.2019.4491
• Paulino, D. S. M., Borrelli, C. B., Faria-Schützer, D. B., Brito, L. G. O., & Surita, F. G. (2022). Non-pharmacological Interventions for Improving Sleep Quality During Pregnancy: A Systematic Review and Meta-Analysis. Intervenções não-farmacológicas para melhoria da qualidade do sono durante a gravidez: Uma revisão sistemática e metanálise. Revista brasileira de ginecologia e obstetricia : revista da Federacao Brasileira das Sociedades de Ginecologia e Obstetricia, 44(8), 776–784. https://doi.org/10.1055/s-0042-1746200
• Li, X., Fang, L., Guan, L., Zhang, J., Zheng, M., & Zhu, D. (2023). The effects of light therapy on depression and sleep in women during pregnancy or the postpartum period: A systematic review and meta-analysis. Brain and behavior, 13(12), e3339. https://doi.org/10.1002/brb3.3339