How can you support restful sleep during pregnancy and postpartum?

Sleep disruption is common across pregnancy and postpartum, but for different reasons at each stage. In pregnancy, physical discomfort, hormonal shifts, and anxiety are common culprits. Postpartum, fragmented sleep from nighttime feedings and a still-adjusting nervous system take over. Understanding what's driving the disruption at your particular stage helps you know what's actually worth trying.

Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition.

Sleep during pregnancy

According to the Cleveland Clinic, insomnia affects most pregnant women at some point, and the recommendation is 8 to 10 hours of sleep during pregnancy, more than the 7 to 9 hours generally recommended for adults. A randomized controlled trial published in the Journal of Clinical Sleep Medicine found that short daytime naps, 15 to 59 minutes, were associated with modestly better self-reported sleep efficiency and quality among pregnant participants with insomnia in the second trimester, while longer naps didn't show the same benefit.

• Keep a consistent sleep and wake schedule where possible
• Try short naps rather than long ones if you're tired during the day
• Use pillows to support your body in a side-lying position for comfort
• Support overall pregnancy nutrition with Total Prenatal, a 22-nutrient blend with ScentCert technology, which includes Vitamin B6 to help maintain a steady mood during pregnancy†

Sleep during postpartum

Postpartum sleep disruption is driven less by physical discomfort and more by nighttime feedings and a nervous system that's still recalibrating after delivery.

— Dr. Samantha Ess, ND, Naturopathic Doctor specializing in hormone health and fertility

• Sleep when the baby sleeps, even briefly, rather than using every window for tasks
• Accept help with nighttime feedings when it's available
• Support relaxation and calm with Postpartum Mood Support, designed to support calm and cognitive health after birth, which includes chamomile, studied for relaxation and sleep support†
• Continue foundational nutrient support with Total Postnatal, designed to support breastfeeding and recovery†

According to the National Center for Complementary and Integrative Health, some clinical research supports chamomile's traditional use for relaxation and sleep quality, though NCCIH notes the evidence isn't fully conclusive across all studies.

"Sleep felt like a luxury I couldn't afford with a newborn," says Amy Suzanne Upchurch, Founder and CEO of Pink Stork. "Until I realized protecting even small windows of rest was part of taking care of my baby too, not selfish at all."

Postpartum Mood Support is not for use during pregnancy. It's formulated specifically for the fourth trimester and is breastfeeding-friendly per its product label. For more on postpartum stress specifically, see our guide on postpartum stress and how it affects your cortisol, or step back to our overview of nutrient gaps in pregnancy and postpartum.

Total Prenatal features ScentCert technology and is third-party tested at ISO 17025 accredited labs; Postpartum Mood Support and Total Postnatal + DHA are both third-party tested in cGMP-certified facilities. All are part of the Pink Stork line with 50,000+ verified Amazon reviews across the brand.

Frequently asked questions

Is it normal to have trouble sleeping during pregnancy?

Yes. Insomnia affects most pregnant women at some point, particularly as pregnancy progresses, according to the Cleveland Clinic.

Do short naps actually help during pregnancy?

Research suggests short naps of 15 to 59 minutes may modestly improve sleep efficiency and quality for some pregnant women, while longer naps haven't shown the same benefit.

Can I take Postpartum Mood Support while pregnant?

No. Postpartum Mood Support is not for use during pregnancy. It's formulated specifically for the fourth trimester and postpartum period.

What's actually disrupting postpartum sleep?

Nighttime feedings, a recalibrating nervous system, and hormonal shifts after delivery are the main contributors to postpartum sleep disruption.

Is chamomile safe during pregnancy and postpartum?

Chamomile has a long history of traditional use, and Postpartum Mood Support is breastfeeding-friendly per its label, but you should always check with your provider before starting any new supplement, especially during pregnancy.

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition. Keep out of reach of children.