InStyle: Pregnancy insomnia affects up to 80% of people at some point during pregnancy.

Pregnancy insomnia — a persistent pattern of trouble falling asleep, staying asleep, or waking up early — is common during the first trimester when your body is adjusting to the sudden rush of pregnancy hormones, and in some cases, the morning (or all-day) sickness you might be experiencing. And it’s even more likely that you’ll have issues sleeping during the third trimester, as you get closer to delivery and have the anxiety and physical discomfort that goes along with it.

While treating pregnancy insomnia is similar to treating insomnia outside of pregnancy, it’s not safe for people who are pregnant to use supplements like CBD or melatonin. Luckily, there are a few other ways you can regulate your sleep schedule and your comfort. 

Get comfy pillows. The first thing you have control over is how cozy your bed is when you’re trying to get to sleep. Invest in a full-body pillow that will offer support, especially for your abdomen and back, the experts say. Try this one from Boppy or splurge on this Yana organic pregnancy pillow. 

Sleep on your side. Laying on your side, with a pillow in between your legs, is another great position to try during pregnancy. “This can ease backaches, heartburn, and improve circulation and reduce foot swelling,” says Dr. van Dis. If that doesn’t work for you and you want to sleep on your back, sleeping on some couches may offer the right support for you. 

Prop yourself up. For pregnancy heartburn sufferers, changing your position so you’re more upright may help reduce some of that awful reflux. “Putting the head of the bed on blocks, or using some pillows to prop you up can be helpful,” says Dr. Minkin.

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