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Why Im Tired During the Day and Awake at Night During Pregnancy

Being tired during the day and awake at night during pregnancy is a common cycle caused by surging progesterone levels, frequent urination, physical discomfort, and anxiety. While the average adult needs seven to nine hours of sleep, doctors recommend pregnant women get eight to ten hours to stay healthy. This exhausting pattern of daytime fatigue and nighttime insomnia usually peaks in the first and third trimesters. Fortunately, by adjusting your daily habits, you can reset your body clock and get the rest you need. We provide comprehensive prenatal support, including our 3d ultrasound service to help you monitor your baby’s development.

When you are pregnant, your body works overtime to build a new life. This is a hard transition, especially for people who are normally energetic go-getters. People who usually run perfectly fine on six hours of sleep often find they need nearly double that amount during the first few weeks. It is incredibly frustrating to feel completely drained at your desk, only to lie wide awake in bed a few hours later. This guide explains exactly what causes this sleep reversal and gives you proven, practical steps to fix it.

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    Tired During the Day and Awake at Night During

    Key Takeaways

    • Hormones drive the cycle: High estrogen and progesterone levels make you sleepy during the day and alter your sleep phases at night.
    • Discomfort ruins nighttime sleep: Back pain, round ligament pain, and a growing belly make it hard to stay asleep.
    • The bladder is a common culprit: Increased pressure on your bladder forces frequent middle-of-the-night bathroom trips.
    • Fatigue peaks twice: Up to 25% of women have insomnia in the first trimester, and 80% experience it by the third trimester.
    • Naps and routines help: Short daytime naps and a strict, screen-free bedtime routine can break the cycle.

    Why am I awake at night during pregnancy?

    You want to get quality sleep, but your mind and body seem to be working against you. Up to 80% of women report dealing with insomnia by the end of their third trimester. Several specific physical and mental changes keep you awake at night.

    Hormonal Shifts and Physical Discomfort

    Increases in estrogen and progesterone are highly responsible for insomnia. These hormones directly influence your breathing regularity and the phases of your sleep cycle. As the fetus grows, the physical weight places heavy pressure on your joints, back, and bladder. Finding a comfortable position becomes a nightly struggle. You may experience round ligament pain, which is a sharp ache in your lower belly or groin area as your body stretches. Later in pregnancy, you might also feel practice contractions, a quicker heart rate, shortness of breath, or an active fetus kicking just as you try to drift off.

    Frequent Urination (Nocturia)

    Your kidneys process extra fluids during pregnancy, and your growing uterus presses directly on your bladder. This combination means you will likely have to get up to pee several times a night, breaking your natural sleep cycle.

    Heartburn and Nausea

    Morning sickness is a misleading name; nausea and vomiting can strike at any hour, keeping you awake. Additionally, the same hormones that relax your muscles for birth also relax the valve at the top of your stomach. This allows stomach acid to escape into your throat, causing painful heartburn when you lie down.

    Restless Legs Syndrome (RLS) and Cramps

    Many pregnant women experience a twitchy, uncomfortable feeling in their legs that only goes away when they move. This is called Restless Legs Syndrome (RLS), and it often worsens during pregnancy. You may also get painful muscle cramps in your calves at night.

    Anxiety and Vivid Dreams

    It is completely normal to have strange dreams or nightmares about labor, birth, or the baby. Worrying about your pregnancy can cause an increase in the stress hormone cortisol. High cortisol levels put your brain on high alert, causing your mind to race instead of rest.

    Why is it easier to sleep during the day than at night while pregnant?

    The main reason you feel so sleepy during the day is the sudden hormone shift. During the first trimester, your progesterone levels rise sharply. This hormone acts like a natural sedative, making you feel drowsy and sluggish during daylight hours. This daytime exhaustion is your body’s signal to slow down.

    At the same time, your blood volume increases dramatically to supply the developing placenta and the fetal circulation system. Your heart has to pump faster and stronger, which results in faster pulse and breathing rates. Your body is doing a heavy internal workout while you are just sitting at your desk. Furthermore, low iron levels can sometimes make you tired, though this is more common later in pregnancy.

    By the time night falls, gravity and physical changes catch up with you. When you finally lie down, the physical aches from carrying extra weight all day become more noticeable. This contrast makes it feel much easier to doze off in a chair at noon than to sleep soundly in your bed at midnight.

    What week of pregnancy is the most tired?

    Pregnancy fatigue does not happen in a straight line. It usually peaks twice: once at the very beginning, and once at the very end.

    The First Trimester (Weeks 1 to 13)

    About 1 in 4 women (25%) experience insomnia right away. The first 12 weeks are often the most exhausting because your body is adjusting to massive hormonal shifts. You may experience irritability, slowed reflexes, and “fog brain”—trouble thinking, remembering, and focusing. Early and regular prenatal care is important for a healthy pregnancy, as your doctor will monitor these early symptoms and check your overall health as your body adjusts.

    The Second Trimester (Weeks 14 to 27)

    For most people, the extreme fatigue of the first trimester fades during this stage. The second trimester often brings a “glow” and a boost in energy.

    The Third Trimester (Weeks 28 to 40)

    Fatigue almost always returns in the third trimester. This tiredness is different from the first trimester; it is driven by physical exhaustion rather than hormones. You are carrying significantly more weight, making everyday tasks harder. Sleep becomes highly disrupted due to the sheer size of your bump.

    How can I fix my sleep schedule?

    You can take control of your sleep routine by making specific lifestyle changes.

    Workplace and Social Adjustments

    If you feel sleepy at work, take a break. Try some stretches, do deep breathing exercises, walk around the office, or step outside for fresh air. Do not feel guilty about reducing your extra job or social commitments. It is okay to pamper yourself so you can remain productive in your regular responsibilities.

    Diet and Fluid Habits

    What you eat and drink directly affects your sleep. Avoid all caffeine (coffee, tea, cola) at least eight hours before your bedtime. If you are struggling with frequent urination, avoid drinking water right before bed. Aim to drink no more than one glass of water two hours before bed, taking small sips.

    To prevent heartburn, switch from eating three large meals to several smaller meals throughout the day. Do not eat greasy or spicy foods, and avoid going to bed within two hours of eating. You might wonder is my baby hungry when im hungry during pregnancy, which can lead to late-night snacking. If you must eat, choose a light snack.

    If you are dealing with RLS or leg cramps, look at your nutrition. Sudden pregnancy cravings happen, but you should focus on increasing your calcium and magnesium intake. Eating whole grains, beans, dried fruit, nuts, and seeds can help calm your twitchy muscles.

    Safe Sleep Positions

    Lying down comfortably gets harder as your bump gets bigger. Research shows that after 28 weeks, falling asleep on your back can double the risk of stillbirth because the weight compresses blood flow and oxygen to the baby.

    The safest position is on your side (left or right, though left is often best for circulation). To get comfortable, invest in a good mattress or a pregnancy pillow. Place one pillow between your knees to align your hips and another under your belly for support. If you wake up on your back, do not panic—just roll back onto your side.

    Daytime Movement and Naps

    Light exercise early in the day can help you burn off energy so you feel more tired at night. Figuring out how many steps should a pregnant woman walk a day is a great way to set a healthy daily goal. A brisk walk around the block or an antenatal yoga or pilates class can improve your physical fitness.

    If you need to nap, keep it under 30 minutes. A short nap helps you catch up on sleep, but napping in the late afternoon or evening will keep you awake at night.

    Sleep Hygiene and Environment

    Train your brain to know that bed means sleep. Go to bed and wake up at the exact same time every day, even on weekends. Keep your bedroom cool, dark, and quiet. Consider using a sound machine that plays natural sounds.

    Do not look at screens or scroll on your phone in bed; the blue light tells your brain to wake up. Talk to your partner or write in a journal to clear your worries before your head hits the pillow. Try relaxation techniques like taking a warm bath, meditating, or having your partner give you a massage. If you are lying wide awake and ruminating, do not stare at the ceiling. Get out of bed and read a book under a soft light until you feel sleepy again.

    How is pregnancy insomnia diagnosed and treated?

    If lifestyle changes are not working, your healthcare provider will review your medical history. They will ask specific questions to pinpoint the problem:

    • What is the issue (unable to fall asleep, waking up frequently, waking up too early)?
    • When did you start having trouble sleeping?
    • How often do you have trouble sleeping?
    • How do you feel during the day?
    • How has your sleep deprivation affected your daily routine?

    Finding a sleep medication during pregnancy is tricky because many drugs have not been tested for safety on pregnant women. However, if your lack of sleep poses a high risk to your health, your doctor may decide the benefits outweigh the risks. They may also suggest Cognitive Behavioral Therapy (CBT), which studies show helps pregnant women sleep better.

    What are the warning signs of a sleep problem during pregnancy?

    Severe sleep deprivation can lead to serious pregnancy complications, including intrauterine growth restriction, gestational diabetes, preeclampsia, premature birth, a longer labor, and an increased chance of a C-section delivery. You should consult your doctor if you experience:

    • Obstructive Sleep Apnea (OSA): If your partner notices you snoring loudly or pausing your breathing. Pregnancy weight gain and a frequent stuffy nose can block your airway, and you may need a CPAP machine.
    • Intense Restless Legs: If the twitching in your legs is severe, it may be a sign you are not getting enough folate, and you may need a medical supplement.
    • Signs of Depression: Sleeplessness combined with feeling hopeless, losing interest in things you used to enjoy, or feeling extreme ongoing anxiety can be signs of depression. Speak to your doctor, as safe treatments are available.

    Final words

    Feeling tired during the day and awake at night is a frustrating but entirely normal part of pregnancy. The surge in hormones, the physical weight of the baby, and the constant pressure on your bladder all work together to disrupt your rest.

    By managing your fluid intake, sleeping on your side with pillows, taking short daytime naps, and keeping your bedroom cool and dark, you can improve your sleep quality. Remember that while the physical causes of insomnia will fade after you give birth, the demands of caring for a newborn will continue to alter your sleep schedule. Take time to rest now, and always talk to your doctor if your lack of sleep makes it hard to function safely.

    A Date With Baby

    • Toronto: 20 De Boers Dr Suite 220, Toronto, ON M3J 0H1, Canada
    • Phone: 416-631-0440

    3D Ultrasound - A Date With Baby

    We hope you found these suggestions useful, and we look forward to seeing you for your 3D ultrasound session. Meanwhile, we'll be pleased to advise you on the ideal time to come in for your private 3D ultrasound scan. For further information, please contact us.

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