Pregnancy Insomnia? Safe & Natural Herbal Remedies to Help You Sleep
Hey mama,
If you’re finding yourself wide awake at 3am — tired but restless, baby kicking, your mind racing — I see you. You’re not alone.
Pregnancy insomnia is incredibly common, especially in the first and third trimesters. Whether it’s heartburn, hormones, an active baby, or anxiety that keeps you up, not sleeping well during pregnancy can leave you feeling depleted, frustrated, and overwhelmed.
But here’s the good news:
There are gentle, safe, and natural ways to support your body — and your nervous system — back into rest. And herbal remedies can play a beautiful part in that.
In this post, I’ll share:
Why insomnia happens during pregnancy
What natural sleep support actually looks like
The best pregnancy-safe herbs for deeper rest
Simple bedtime rituals that work
A way to go deeper in community
Why Is Sleep So Hard in Pregnancy?
Pregnancy changes everything — including how and when you sleep. The most common reasons for sleep disturbance during pregnancy include:
Hormonal shifts
Difficulty getting comfortable in bed
Frequent trips to the toilet (nocturia)
Heartburn that worsens when lying down
Baby movements
Vivid dreams or nightmares
Overactive mind, anxiety, or restlessness
It’s not “just you being sensitive.” It’s your body doing huge work — and needing new kinds of support.
Herbal Remedies for Pregnancy Insomnia
Certain herbs can calm the nervous system, soothe the digestive system, and help your body transition into deeper rest — without pharmaceuticals or harsh sedatives.
Here are my go-to herbal allies for better sleep in pregnancy:
🌼 Herbal Teas & Tinctures:
Valerian root (Valeriana officinalis): deeply relaxing, but strong — best in small doses
Passionflower (Passiflora incarnata): wonderful for calming a busy, anxious mind
Lemon Balm (Melissa officinalis): gently uplifting and soothing
Skullcap (Scutellaria lateriflora): supports the nervous system and eases tension
Milky oats: nourishing and grounding, especially if you feel emotionally drained
Rose petals + lavender: emotionally supportive and aromatic — like a hug in a cup
These herbs can be blended into an evening tea or taken as a tincture (alcohol-free glycerites are ideal in pregnancy).
Herbal Bath Ritual for Better Sleep
Baths are one of my favorite ways to slow down before bed. Here’s what I love:
Steep a strong infusion of Chamomile, Lavender, Rose petals, or Limeflower, and pour it into a warm bath or foot soak. From 16 weeks onward, you can add a few drops of essential oils like Lavender or Bergamot diluted in a carrier oil.
It’s simple, nourishing, and gives your whole body the signal to soften.
Lifestyle Tips for Better Sleep (That Actually Work)
Herbs work even better when they’re paired with simple lifestyle shifts. Here’s what I often recommend to my prenatal clients:
Limit screen time in the evening (blue light messes with melatonin)
Get natural sunlight during the day
Create a calming bedtime routine
Eat balanced meals to stabilize blood sugar
Try gentle movement (like stretching, walking, or prenatal yoga)
Practice breathwork or journaling before bed
These small changes can make a big difference over time.
Want to Go Deeper?
If your heart is craving more than a few herbal tips — if you’re ready to feel held, supported, and more connected to your body and the plant world…
I invite you to join the waitlist for my 6-week online prenatal program. 🌿
It’s a gentle, guided space to explore herbalism in pregnancy, reconnect with rest, and walk this path alongside other mamas.
You don’t have to do this alone.
👉 Join the waitlist here
Final Thoughts
Sleep is sacred — especially when you're growing life.
With the right support, you can create a nighttime rhythm that feels restful, rooted, and just right for your changing body.
If this post resonated with you, feel free to share it with a pregnant friend — or reach out with your questions. I’d love to hear from you.
With love,
Jennifer
Herbalist & Prenatal Guide
