Restful, adequate sleep is paramount for optimizing fertility health and supporting your growing baby. Pregnancy is a journey filled with excitement, anticipation, and some sleepless nights as your body transforms. Each trimester brings its own sleep challenges, but with the right strategies, you can enjoy restorative, nourishing rest.
At WeNatal, sleep is such a priority that many on our team wear Oura Rings or other wearable devices to track and optimize sleep patterns. It’s a powerful tool we use to support hormone balance and overall vitality.
Why sleep is so important when trying to conceive
When you're trying to conceive, sleep quality matters more than ever. Sleep and fertility are deeply connected as restful sleep regulates critical reproductive hormones such as estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH). Disruptions in sleep patterns can throw off ovulation and menstrual cycles, potentially decreasing fertility.
For Women:
-
Poor sleep can alter the menstrual cycle and reduce the chances of ovulation.
-
Sleep deprivation elevates cortisol, a stress hormone that suppresses reproductive hormones.
-
Women with insomnia or sleep apnea may face higher infertility risk.
For Men:
-
Testosterone, essential for sperm production, is released during deep sleep.
-
Studies show that men with sleep disturbances often have lower sperm count and motility.
Your body does major repair and hormone regulation during sleep. Here's what quality sleep supports:
-
Hormonal balance and ovulation
-
Blood sugar regulation
-
Detoxification and immune support
-
Cardiovascular and brain repair
-
Muscle and tissue regeneration
Aim for 7–8 hours of uninterrupted sleep each night which is easier said than done, but worth prioritizing when fertility is your focus.
Related: Why a healthy diet is not enough for fertility and pregnancy
Sleep hygiene for fertility optimization
Establishing healthy sleep hygiene habits is one of the most powerful and accessible ways to support reproductive health and improve your chances of conceiving. Research shows that consistent, high-quality sleep enhances hormone regulation, reduces stress, and promotes optimal ovarian function, all of which are essential when trying to conceive.
Here are foundational sleep hygiene practices that can help regulate your circadian rhythm, reduce nighttime disruptions, and set the stage for hormone harmony and fertility success:
Stick to a consistent bedtime and wake-up time
Your body’s internal clock, or circadian rhythm, thrives on regularity. Going to bed and waking up at the same time each day—even on weekends—helps your body know when to release melatonin, the sleep hormone. This rhythm also influences cortisol, insulin, and reproductive hormones like LH and FSH. Set an alarm to go to bed, not just to wake up!
Use red light bulbs or nightlights to reduce melatonin disruption
Blue and white lights from typical bulbs and screens can suppress melatonin production. In contrast, red light mimics the natural sunset and has the least impact on circadian rhythm. Swap bedside lamps and nightlights for red-tinted options to signal your brain it’s time to wind down.
Avoid blue light 2–3 hours before bed (try blue-light blocking glasses)
Blue light emitted from phones, tablets, and TVs is stimulating and can delay melatonin release, making it harder to fall asleep. If screen use is unavoidable, wear blue-light-blocking glasses or enable “Night Shift” or “Dark Mode” settings. Better yet, use this time to unplug and connect with a grounding evening routine.
Swap scrolling for journaling, reading, or meditation
Instead of endless scrolling or binge-watching, consider soothing rituals that promote relaxation and reflection. Journaling, reading a physical book, stretching, or practicing meditation or prayer can signal to your nervous system that it’s time to rest. These practices also help lower cortisol, which—when elevated—can interfere with ovulation and progesterone production.
Keep your room dark, cool, and quiet
A sleep-supportive environment is essential. Aim to keep your room between 65–70°F (18–21°C) for ideal sleep conditions. Use blackout curtains or a sleep mask to block light and a white noise machine to minimize sound disturbances. A calming, tidy, minimalist bedroom setup can also promote mental ease before sleep.
Avoid alcohol and opt for a sleepy-time herbal teas like chamomile or passionflower
While alcohol might make you feel drowsy, it disrupts deep REM sleep and can interfere with hormone detoxification in the liver—both crucial during preconception. Instead, try a calming herbal tea blend with ingredients like chamomile, passionflower, lemon balm, or valerian root. These herbs are known for their relaxing properties and ability to ease anxiety and promote more restorative sleep.
Consider using a wearable sleep tracker like the Oura Ring or another device that provides insights into your sleep cycles, heart rate variability, and readiness. Understanding your body’s patterns can help you identify and adjust habits that may be disrupting sleep or affecting fertility.
Related: Can you drink electrolytes while pregnant?
First trimester sleep and pregnancy: Tips for fatigue, nausea, and rest
Searching for “how to sleep in the first trimester”? You're not alone. In early pregnancy, your body is working overtime to support a new life, and that comes with major hormonal shifts. One of the biggest culprits? Rising progesterone levels, which can leave you feeling unusually tired throughout the day. Combine that with frequent urination, mood swings, and nausea, and getting a solid night’s rest in the first trimester can feel like a pipe dream.
But sleep during early pregnancy is more than a luxury, it’s a biological necessity. Adequate rest in the first trimester plays a vital role in:
-
Supporting placenta formation
-
Balancing pregnancy-related hormones like progesterone, hCG, and estrogen
-
Promoting early fetal growth and brain development
-
Strengthening the immune system to reduce risk of illness
Here’s how to navigate the fatigue and discomfort while building sustainable sleep habits:
First trimester sleep tips:
-
Honor your body: Nap when you need to, without guilt.
-
Snack smart: Keep protein-rich snacks like nuts or crackers by the bed to fight nausea.
-
Use a body pillow early on to find supportive positions.
-
Wind down early: Your body is doing a lot so give it extra time to settle.
Even if you're used to pushing through, listen to your cues. Prioritizing sleep in the first trimester supports placenta development, hormone regulation, and fetal growth.
Second trimester sleep strategies: Adjusting to a growing belly
The second trimester is often called the “honeymoon phase of pregnancy”where nausea often subsides, energy returns, and you start to feel more connected to your growing baby. But that doesn’t always mean smooth sailing at night. In fact, second trimester sleep problems can be surprisingly common.
Many women report more vivid dreams, difficulty adjusting to changing sleep positions, more frequent bathroom visits, and the beginning signs of back pain or heartburn. While the discomforts aren’t as intense as in the third trimester, they’re enough to interfere with a good night’s rest if not addressed.
How to sleep better in the second trimester
-
Sleep on your left side: This position improves blood flow to baby and uterus.
-
Use pillows strategically: One between your knees and another under your belly can relieve pressure.
-
Limit fluids before bed, but stay hydrated during the day.
-
Practice relaxation techniques: Try prenatal yoga, meditation, or a warm bath.
Creating a calming nighttime routine in your second trimester can help reinforce deep, uninterrupted rest as your baby grows.
Third trimester sleep solutions: Overcoming discomfort and insomnia
Can’t sleep at 8 months pregnant? As exciting as the countdown to meeting your baby can be, the third trimester of pregnancy is also the most challenging for sleep. Between frequent urination, back pain, heartburn, and a mind racing with thoughts of labor and motherhood, it’s no wonder many pregnant women report third trimester insomnia.
In fact, studies show that more than 75% of pregnant women experience sleep disturbances in the final trimester. But the good news? There are actionable strategies you can take to ease the discomforts and make the most of your rest—however fragmented it may be.
Improving sleep in late pregnancy is all about comfort, calm, and routine. Here’s how to create the most supportive sleep environment during the final stretch:
Tips to sleep better in the third trimester:
-
Elevate your upper body with extra pillows to reduce heartburn and ease breathing.
-
Exercise lightly during the day, but not too close to bedtime.
-
Keep the room cool: Body temperature runs high in late pregnancy.
-
Practice mindfulness or deep breathing to soothe anxiety and prepare your body for labor.
In the third trimester, prioritizing sleep isn't about perfection, it’s about preparation. Even if you're waking frequently or struggling to fall asleep, these small, consistent practices can help ease discomfort, reduce anxiety, and ensure your body is as well-rested as possible before labor.
Related: What to know about magnesium for postpartum
Pregnancy Sleep Supplements in WeNatal for Her
Struggling with pregnancy insomnia or frequent wake-ups? WeNatal for Her as well as WeNatal Rest + Digest Magnesium includes several key nutrients shown to support healthy sleep during pregnancy and beyond:
-
Iron: Low levels are linked to restless leg syndrome, a common third-trimester sleep disruptor.
-
Magnesium: Supports melatonin production and reduces muscle tension and anxiety.
-
B Vitamins (especially B6, folate, and B12): Essential for neurotransmitter synthesis and circadian rhythm regulation.
These nutrients not only support sleep but also overall maternal wellness, mood, and energy.
A note from WeNatal on the impact of sleep on fertility and throughout pregnancy
Sleep isn’t just rest, it’s repair, regulation, and resilience. Whether you're navigating the uncertainty of trying to conceive or adjusting to the physical demands of pregnancy, your body is constantly working behind the scenes to support new life. Quality sleep fuels this work by balancing hormones, supporting emotional well-being, and laying the groundwork for a healthy pregnancy.
At WeNatal, we’ve seen firsthand how better sleep can transform the fertility journey and the experience of motherhood. That’s why we take sleep seriously, tracking our own rest, optimizing our routines, and building nutrients into our formulas that naturally support deeper, more restorative sleep. When you sleep well, you show up as your best self, for your body and your baby.
Related: How to choose a prenatal vitamin
References
Balbo M, Leproult R, Van Cauter E. Impact of sleep and its disturbances on hypothalamo-pituitary-adrenal axis activity. Int J Endocrinol. 2010;2010:759234. doi:10.1155/2010/759234
Beroukhim G, Esencan E, Seifer DB. Impact of sleep patterns upon female neuroendocrinology and reproductive outcomes: a comprehensive review. Reprod Biol Endocrinol. 2022;20(1):16. Published 2022 Jan 18. doi:10.1186/s12958-022-00889-3
Brinkman JE, Reddy V, Sharma S. Physiology of Sleep. [Updated 2023 Apr 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482512/
Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068
Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174. doi:10.1001/jama.2011.710
Li J, Huang Y, Xu S, Wang Y. Sleep disturbances and female infertility: a systematic review. BMC Womens Health. 2024;24(1):643. Published 2024 Dec 20. doi:10.1186/s12905-024-03508-y
Liu MM, Liu L, Chen L, et al. Sleep Deprivation and Late Bedtime Impair Sperm Health Through Increasing Antisperm Antibody Production: A Prospective Study of 981 Healthy Men. Med Sci Monit. 2017;23:1842-1848. Published 2017 Apr 16. doi:10.12659/msm.900101
Mansur A, Castillo PR, Rocha Cabrero F, et al. Restless Legs Syndrome. [Updated 2023 Feb 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK430878/
Zhang Y, Chen C, Lu L, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276
