Restful, adequate sleep is paramount for optimizing fertility health and supporting your growing baby. Pregnancy is a journey filled with excitement, anticipation, and, at times, some sleepless nights as your body transforms. Each trimester brings unique changes to sleep quality and patterns, but with the right strategies, you can support restorative, nourishing rest throughout every stage.
At WeNatal, sleep is a cornerstone of whole-body health. Many on our team wear Oura Rings or other wearable devices to track sleep duration, sleep quality, and recovery metrics. These tools help us better understand the connection between sleep hygiene, hormone health, and reproductive health, and reinforce the daily habits that support vitality.
RELATED: Magnesium for better sleep and digestion: Benefits, best types, and Oura ring insights
Why sleep is so important when trying to conceive
When you're trying to conceive, sleep quality matters more than ever. The connection between sleep and fertility is well established, as restorative sleep plays a critical role in regulating reproductive hormones including estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH). Disruptions in sleep timing, duration, or quality can interfere with ovulation, menstrual regularity, and overall fertility outcomes.
For Women:
- Poor sleep can disrupt the menstrual cycle and reduce the likelihood of ovulation.
- Sleep deprivation increases cortisol, a stress hormone that suppresses reproductive hormones.
- Women with chronic insomnia or sleep apnea may face higher risk of infertility.
For Men:
- Testosterone, essential for sperm production, is primarily released during deep sleep.
- Research shows that sleep disturbances are associated with lower sperm count, motility, and morphology.
During sleep, your body isn’t shutting down, it’s actively restoring and regulating critical systems. Quality sleep supports:
- Hormonal regulation and ovulation
- Blood sugar regulation and insulin sensitivity
- Detoxification pathways and immune function
- Cardiovascular and brain repair
- Muscle and tissue regeneration
Aim for 7–8 hours of uninterrupted sleep per night whenever possible. While this isn’t always easy, prioritizing sleep becomes especially impactful when fertility is your focus.
RELATED: Why a healthy diet is not enough for fertility and pregnancy
Sleep hygiene for fertility optimization
Establishing strong sleep hygiene for fertility is one of the most accessible and effective ways to support reproductive health. Research consistently shows that consistent, high-quality sleep improves hormone regulation, reduces stress signaling, and supports optimal ovarian and testicular function.
These foundational sleep hygiene practices help regulate your circadian rhythm, minimize nighttime disruptions, and create the conditions needed 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 helps regulate cortisol, insulin, and reproductive hormones like LH and FSH. Consider setting an alarm to start your bedtime routine, 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. Red light, on the other hand, mimics sunset and has minimal impact on circadian rhythm. Swapping bedside lamps or nightlights for red light can gently cue your nervous system toward sleep.
Avoid blue light 2–3 hours before bed (try blue-light blocking glasses)
Phones, tablets, and televisions emit blue light that delays melatonin release and increases alertness. If screens are unavoidable, use blue-light-blocking glasses or night-mode settings. Ideally, replace screens with calming, screen-free rituals.
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 help lower cortisol and activate the parasympathetic nervous system which are both essential for ovulation and progesterone production.
Keep your room dark, cool, and quiet
An optimal sleep environment supports deeper sleep cycles. Aim to keep your bedroom between 65–70°F (18–21°C), use blackout curtains or a sleep mask to block light, and consider 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
While alcohol might make you feel drowsy, it disrupts deep REM sleep and can interfere with hormone detoxification in the liver which are both crucial during preconception. Instead, try a calming herbal tea blend with ingredients like chamomile, rooibos, lemon balm, or ginger. 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: The best tea for pregnancy: What research says are safe choices
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 your uterus and baby.
- 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 as body temperature runs higher 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.
Rest & Digest Magnesium
Pregnancy sleep support with WeNatal Rest + Digest Magnesium
Struggling with pregnancy insomnia, frequent night wakings, or restless sleep? While foundational nutrition matters, targeted support can make a meaningful difference, especially as sleep challenges increase throughout pregnancy. That’s where Rest + Digest Magnesium comes in.
Rest + Digest Magnesium is specifically formulated to support the nervous system and muscle relaxation, making it an ideal addition for those seeking deeper, more restorative sleep during pregnancy and postpartum.
Why magnesium is foundational for pregnancy sleep
Magnesium plays a central role in sleep regulation by:
- Activating GABA, a calming neurotransmitter that helps quiet the mind.
- Reducing muscle tension, leg cramps, and physical restlessness.
- Supporting digestion and easing nighttime discomfort that can interfere with sleep.
Magnesium needs increase during pregnancy, and deficiency is common, often showing up as difficulty falling asleep, light or fragmented sleep, anxiety, or restless legs. Rest + Digest Magnesium delivers a highly bioavailable form designed to be gentle on digestion and supportive of whole-body relaxation before bed.
How WeNatal for Her complements sleep support
While Rest + Digest Magnesium provides targeted nighttime support, WeNatal for Her supplies the foundational nutrients that indirectly, but critically, support sleep quality throughout pregnancy:
- Iron: Low iron levels have been associated with symptoms commonly experienced during pregnancy, such as nighttime leg discomfort and restlessness.
- B Vitamins (B6, folate, B12): Essential for neurotransmitter production, circadian rhythm regulation, and emotional balance.
- Comprehensive prenatal nutrition: Supports energy during the day, helping regulate natural sleep pressure at night
A note from WeNatal on the impact of sleep on fertility and throughout pregnancy
Sleep is not passive, it’s an active process of 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
