{"id":24537,"date":"2026-07-07T08:00:00","date_gmt":"2026-07-07T13:00:00","guid":{"rendered":"https:\/\/naturalwomanhood.org\/?p=24537"},"modified":"2026-07-02T10:43:20","modified_gmt":"2026-07-02T15:43:20","slug":"insomnie-liee-a-la-grossesse","status":"publish","type":"post","link":"https:\/\/naturalwomanhood.org\/fr\/pregnancy-insomnia\/","title":{"rendered":"L'insomnie pendant la grossesse est fr\u00e9quente, mais elle peut \u00eatre trait\u00e9e"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cPregnant women have difficulty sleeping\u201d is far from an attention-grabbing headline. Of course, expectant mothers in their third trimester are likely to have trouble getting comfortable at bedtime due to their growing bellies, various aches and pains, or heartburn from late-night snacking. Once they fall asleep, they may not stay that way for long due to inevitable overnight bathroom trips and\/or leg cramps. <em>Yawn<\/em>. What else is new?\u00a0<\/p>\n\n\n\n<h2 id=\"h-mothers-who-sleep-poorly-during-pregnancy-are-at-risk-for-pmads\" class=\"wp-block-heading\"><span id=\"mothers-who-sleep-poorly-during-pregnancy-are-at-risk-for-pmads\">Mothers who sleep poorly during pregnancy are at risk for PMADs<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Before you hit snooze on caring about pregnancy insomnia, consider that <a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/15402002.2025.2501704#d1e221\" target=\"_blank\" rel=\"noreferrer noopener\">4 in 10 women<\/a> may experience significant, even debilitating symptoms, like difficulty caring for other children or working a job due to daytime sleepiness, and mood struggles [1]. What\u2019s more, chronic sleep deprivation during pregnancy sets mothers up poorly for the initial weeks and months of expected sleep deprivation during postpartum, making them particularly <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40675-026-00359-x\" target=\"_blank\" rel=\"noreferrer noopener\">vulnerable<\/a> to perinatal mood and anxiety disorders (PMADs) like postpartum anxiety, depression, OCD, PTSD, and psychosis [2]. This is especially the case for women with mental health struggles <a href=\"https:\/\/www.psychiatrist.com\/jcp\/predictors-of-postpartum-depression\/\" target=\"_blank\" rel=\"noreferrer noopener\">prior to conceiving<\/a> [3].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And, as one would expect, the relationship between depression during pregnancy and sleep struggles <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9395885\/\">goes both ways<\/a> [4]. Insomnia and fatigue are <a href=\"https:\/\/www.rivistadipsichiatria.it\/archivio\/4583\/articoli\/45900\/\">symptoms<\/a> of depression [5]. Struggling with mental health during pregnancy leads to trouble sleeping, and poor-quality sleep hurts mental health.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>The relationship between depression during pregnancy and sleep struggles goes both ways. Insomnia and fatigue are symptoms of depression. Struggling with mental health during pregnancy leads to trouble sleeping, and poor-quality sleep hurts mental health.&nbsp;<\/p><\/blockquote><\/figure>\n\n\n\n<h3 id=\"h-pregnancy-insomnia-puts-babies-at-risk-too\" class=\"wp-block-heading\"><span id=\"pregnancy-insomnia-puts-babies-at-risk-too\">Pregnancy insomnia puts babies at risk, too<\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Pregnancy insomnia doesn\u2019t just impact expectant mothers. It may also raise the risk of preterm birth, according to<a href=\"https:\/\/journals.lww.com\/greenjournal\/abstract\/2017\/09000\/sleep_disorder_diagnosis_during_pregnancy_and_risk.12.aspx\" target=\"_blank\" rel=\"noreferrer noopener\"> research<\/a> from 2017 [6]. Research (sources found <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40675-026-00359-x\" target=\"_blank\" rel=\"noreferrer noopener\">here<\/a>) also potentially links pregnancy insomnia to \u201ceffects on fetal brain development (potentially via fetal programming of disease), toddler cognition, risk for ADHD, and poorer social-emotional development from infancy through early childhood (potentially via impacts on parenting behaviors)\u201d [2].<\/p>\n\n\n\n<h2 id=\"h-for-many-women-pregnancy-insomnia-starts-long-before-the-third-trimester-and-it-carries-on-into-postpartum\" class=\"wp-block-heading\"><span id=\"for-many-women-pregnancy-insomnia-starts-long-before-the-third-trimester-and-it-carries-on-into-postpartum\">For many women, pregnancy insomnia starts long before the third trimester\u2026 and it carries on into postpartum<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pregnancy insomnia often starts early on, in the second or even first trimester. Worse, pregnancy insomnia may not just go away on its own. A<a href=\"https:\/\/link.springer.com\/article\/10.1186\/s12884-015-0577-1\" target=\"_blank\" rel=\"noreferrer noopener\"><span style=\"text-decoration: underline;\"> <\/span>2015 study<\/a> found that among mothers who experience pregnancy insomnia at eight months pregnant, 4 in 10 still had trouble sleeping<em> two years after giving birth<\/em>. That\u2019s worth sitting up and taking notice [7].&nbsp;<\/p>\n\n\n\n<h2 id=\"h-how-do-we-treat-pregnancy-insomnia\" class=\"wp-block-heading\"><span id=\"how-do-we-treat-pregnancy-insomnia\">How do we treat pregnancy insomnia?<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The bad news first? Even <a href=\"https:\/\/womensmentalhealth.org\/posts\/treatment-of-insomnia-during-pregnancy\/\" target=\"_blank\" rel=\"noreferrer noopener\">well-trusted mainstream medical sources<\/a> (and the top Google search results for \u2018pregnancy insomnia\u2019) fail to mention the evidence-based treatment options. While they may be falling asleep at the metaphorical wheel, the good news is that pregnancy insomnia is treatable, and expectant mothers have multiple effective options.&nbsp;<\/p>\n\n\n\n<h3 id=\"h-cognitive-behavioral-therapy\" class=\"wp-block-heading\"><span id=\"cognitive-behavioral-therapy\">Cognitive behavioral therapy<\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">According to a <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40675-026-00359-x\" target=\"_blank\" rel=\"noreferrer noopener\">2026 research review<\/a>, cognitive behavioral therapy for insomnia (CBT-I) can be helpful for pregnant women just as for the general population with insomnia [2]. CBT-I has five specific components: \u201csleep hygiene education, stimulus control to associate the bed with sleep, time in bed restriction to consolidate sleep, relaxation, and cognitive therapy to counter unhelpful beliefs about sleep.\u201d&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201cSleep hygiene education\u201d encompasses things like avoiding screens and other blue light sources in the hour or so before bed (in <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11052339\/\" target=\"_blank\" rel=\"noreferrer noopener\">research<\/a>, avoiding blue light and using only \u2018warm\u2019 light in the evening is called \u2018dim light therapy\u2019), and winding down with specific rituals (though the ritual need not be elaborate) [8]. \u2018Associating the bed with sleep\u2019 means limiting activities and time spent in bed to resting or sex. No sitting and working on a laptop in or on the bed, no doomscrolling on social media before getting up in the morning.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">CBT-I may be delivered face-to-face or virtually, even through digital apps like Sleepio [2].&nbsp;<\/p>\n\n\n\n<h3 id=\"h-mindfulness-based-techniques\" class=\"wp-block-heading\"><span id=\"mindfulness-based-techniques\">Mindfulness-based techniques<\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Research also supports the effectiveness of mindfulness-based techniques for treating \u201cnocturnal cognitive arousal,\u201d which many moms will refer to with more informal terms like \u201cI can\u2019t get my brain to shut off at night.\u201d Specifically, <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40675-026-00359-x\" target=\"_blank\" rel=\"noreferrer noopener\">mindfulness-based stress reduction (MBSR)<\/a> \u201cteaches nonjudgmental awareness of sensations, thoughts, and emotions and is shown to increase acceptance, reduce rumination, and improve sleep\u2026\u201d [2].<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rather than getting drawn into worry tornadoes or rumination spirals, MBSR aims to allow individuals to notice their thoughts without getting \u201csucked in\u201d and reacting accordingly.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Of note, while MBSR has research backing for feasibility and effectiveness, further research is needed to evaluate how long the benefits last after treatment ends.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 id=\"h-light-therapy\" class=\"wp-block-heading\"><span id=\"light-therapy\">Light therapy<\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">While it may sound like a fringe alternative treatment option for the pharmaceutical-averse,<span style=\"text-decoration: underline;\"> <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4254760\/\" target=\"_blank\" rel=\"noreferrer noopener\">light therapy<\/a>, aka <a href=\"https:\/\/naturalwomanhood.org\/light-therapy-postpartum-depression\/\" type=\"link\" id=\"https:\/\/naturalwomanhood.org\/light-therapy-postpartum-depression\/\" target=\"_blank\" rel=\"noreferrer noopener\">light exposure therapy<\/a>, may have the most direct effect on insomnia compared to CBT\u2013I or mindfulness-based approaches [9]. This is because exposure to light directly impacts the internal clock governing circadian rhythm, the body\u2019s sleep and wake cycle.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A <a href=\"https:\/\/www.rivistadipsichiatria.it\/archivio\/4583\/articoli\/45900\/\" target=\"_blank\" rel=\"noreferrer noopener\">small 2025 study <\/a>found that, when combined with traditional cognitive behavioral therapy or antidepressant use, pregnant women with depression experienced more and longer-lasting improvement when they also had light therapy [5]. Participants in the intervention group held a bright light (10,000 lux) 15-20 inches away from the face, starting 30 minutes or less after waking up and lasting 30 minutes per day, every day for five weeks. Best of all, the benefits from light therapy persisted even six months after treatment stopped.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A <a href=\"https:\/\/www.cambridge.org\/core\/journals\/psychological-medicine\/article\/treating-postpartum-insomnia-a-three-arm-randomised-controlled-trial-of-cognitive-behavioural-therapy-and-light-dark-therapy\/F87CBF00BFA260A7561FEED762F50486\" target=\"_blank\" rel=\"noreferrer noopener\">2022 study<\/a> compared \u201clight dark therapy,\u201d which utilizes bright light exposure <em>plus <\/em>specific measures to curb evening blue-light exposure, to CBT-I and to treatment-as-usual (traditional counseling or antidepressant use) [10]. Researchers found that both light dark therapy and CBT-I helped 4-12 months postpartum (not pregnant) women more than treatment-as-usual.&nbsp;<\/p>\n\n\n\n<h2 id=\"h-the-bottom-line\" class=\"wp-block-heading\"><span id=\"the-bottom-line\">The bottom line<\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pregnancy insomnia is both common and treatable, and treat it healthcare professionals must, for the good of both mothers and babies. Cognitive behavioral therapy for insomnia (CBT-I), mindfulness-based stress reduction, and light therapy are all promising treatment options.&nbsp;<\/p>\n\n\n\n<h4 id=\"h-references\" class=\"wp-block-heading\"><span id=\"references\">References<\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">[1] Atzmon, O., Crowther, M. E., Quin, N., Cassera, L., Wellecke, C., Pinnington, D. M., &amp; Bei, B. (2025). Cognitive Behavioral Therapy for Perinatal Insomnia: Exploring Adherence, Perceived Usefulness of Intervention Components, and their Associations with Sleep Outcomes. <em>Behavioral Sleep Medicine<\/em>, <em>23<\/em>(5), 606\u2013621. https:\/\/doi.org\/10.1080\/15402002.2025.2501704&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[2] Felder, J.N., McClelland, B., Sorensen, C. <em>et al.<\/em> Behavioral Sleep Therapies During the Perinatal Period: A Scoping Review. <em>Curr Sleep Medicine Rep<\/em> <strong>12<\/strong>, 5 (2026). https:\/\/doi.org\/10.1007\/s40675-026-00359-x&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[3] Suri R, Stowe ZN, Cohen LS, Newport DJ, Burt VK, Aquino-Elias AR, Knight BT, Mintz J, Altshuler LL. Prospective Longitudinal Study of Predictors of Postpartum-Onset Depression in Women With a History of Major Depressive Disorder. J Clin Psychiatry. 2017 Sep\/Oct;78(8):1110-1116. doi: 10.4088\/JCP.15m10427. PMID: 28297589.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[4] Ladyman C, Sweeney B, Sharkey K, Bei B, Wright T, Mooney H, Huthwaite M, Cunningham C, Firestone R, Signal TL. A scoping review of non-pharmacological perinatal interventions impacting maternal sleep and maternal mental health. BMC Pregnancy Childbirth. 2022 Aug 23;22(1):659. doi: 10.1186\/s12884-022-04844-3. PMID: 35999501; PMCID: PMC9395885.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[5] Bianciardi E, Sferra I, Castellani G, Pinci C, Marinucci E, Adulti I, Quinto RM, Niolu C. Light therapy as an add-on to standard care for perinatal depression: a 7-month follow-up randomized controlled study. Riv Psichiatr 2025;60(5):188-195. doi 10.1708\/4583.45900&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[6] Felder, Jennifer N. PhD; Baer, Rebecca J. MPH; Rand, Larry MD; Jelliffe-Pawlowski, Laura L. PhD; Prather, Aric A. PhD. Sleep Disorder Diagnosis During Pregnancy and Risk of Preterm Birth. Obstetrics &amp; Gynecology 130(3):p 573-581, September 2017. | DOI: 10.1097\/AOG.0000000000002132&nbsp;<\/p>\n\n\n\n<h4 id=\"h-references-continued\" class=\"wp-block-heading\"><span id=\"references-continued\">References Continued<\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">[7] Sivertsen, B., Hysing, M., D\u00f8rheim, S.K. <em>et al.<\/em> Trajectories of maternal sleep problems before and after childbirth: a longitudinal population-based study. <em>BMC Pregnancy Childbirth<\/em> <strong>15<\/strong>, 129 (2015). <a href=\"https:\/\/doi.org\/10.1186\/s12884-015-0577-1\">https:\/\/doi.org\/10.1186\/s12884-015-0577-1<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[8] Yoon J, Heo SJ, Lee H, Sul EG, Han T, Kwon YJ. Assessing the Feasibility and Efficacy of Pre-Sleep Dim Light Therapy for Adults with Insomnia: A Pilot Study. Medicina (Kaunas). 2024 Apr 14;60(4):632. doi: 10.3390\/medicina60040632. PMID: 38674278; PMCID: PMC11052339.&nbsp;&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[9] LeGates TA, Fernandez DC, Hattar S. Light as a central modulator of circadian rhythms, sleep and affect. Nat Rev Neurosci. 2014 Jul;15(7):443-54. doi: 10.1038\/nrn3743. Epub 2014 Jun 11. PMID: 24917305; PMCID: PMC4254760.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">[10] Verma S, Quin N, Astbury L, et al. Treating postpartum insomnia: a three arm randomised controlled trial of cognitive behavioural therapy and light dark therapy. <em>Psychological Medicine<\/em>. 2023;53(12):5459-5469. doi:10.1017\/S0033291722002616&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"4 femmes sur 10 en souffrent, mais elles n'y sont pas condamn\u00e9es","protected":false},"author":85,"featured_media":24538,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","csco_singular_sidebar":"","csco_page_header_type":"","csco_page_load_nextpost":"","csco_post_video_location":[],"csco_post_video_url":"","csco_post_video_bg_start_time":0,"csco_post_video_bg_end_time":0,"footnotes":""},"categories":[5185,5352],"tags":[6554,4452],"class_list":["post-24537","post","type-post","status-publish","format-standard","has-post-thumbnail","category-pregnancy-childbirth","category-pregnancy-health","tag-insomnia","tag-pregnancy","cs-entry","cs-video-wrap"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.1 (Yoast SEO v28.1) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Pregnancy insomnia is common, but treatable - Natural Womanhood<\/title>\n<meta name=\"description\" content=\"Find out the risks associated with insomnia, a common complaint, during pregnancy and ways in which it can be treated.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/naturalwomanhood.org\/fr\/insomnie-liee-a-la-grossesse\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pregnancy insomnia is common, but treatable\" \/>\n<meta property=\"og:description\" content=\"4 in 10 women suffer from it\u2014but they don&#039;t have to\" \/>\n<meta property=\"og:url\" content=\"https:\/\/naturalwomanhood.org\/fr\/insomnie-liee-a-la-grossesse\/\" \/>\n<meta property=\"og:site_name\" content=\"Natural Womanhood\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/NaturalWomanhood\" \/>\n<meta property=\"article:published_time\" content=\"2026-07-07T13:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/naturalwomanhood.org\/wp-content\/uploads\/AdobeStock_285434547-scaled.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1440\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anne Marie Williams, RN, BSN\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@naturwomanhood\" \/>\n<meta name=\"twitter:site\" content=\"@naturwomanhood\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anne Marie Williams, RN, BSN\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/naturalwomanhood.org\\\/pregnancy-insomnia\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/naturalwomanhood.org\\\/pregnancy-insomnia\\\/\"},\"author\":{\"name\":\"Anne Marie Williams, RN, BSN\",\"@id\":\"https:\\\/\\\/naturalwomanhood.org\\\/#\\\/schema\\\/person\\\/6fd6e9b6d0e74eb23356fa571ec0293f\"},\"headline\":\"Pregnancy insomnia is common, but treatable\",\"datePublished\":\"2026-07-07T13:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/naturalwomanhood.org\\\/pregnancy-insomnia\\\/\"},\"wordCount\":1345,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/naturalwomanhood.org\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/naturalwomanhood.org\\\/pregnancy-insomnia\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/naturalwomanhood.org\\\/wp-content\\\/uploads\\\/AdobeStock_285434547-scaled.jpeg\",\"keywords\":[\"insomnia\",\"pregnancy\"],\"articleSection\":[\"Pregnancy &amp; 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