Sleep difficulties are almost universal during pregnancy and after childbirth. Between hormonal shifts, physical discomfort, and caring for a newborn, it’s no wonder insomnia is common. The good news? CBT-I (Cognitive Behavioral Therapy for Insomnia) can help.

Why Sleep Is Disrupted

Pregnancy and postpartum bring challenges such as:

• Hormonal changes that affect sleep regulation

• Physical discomfort and frequent nighttime awakenings

• Anxiety about delivery, health, or parenting

• Feeding schedules and newborn care

These stressors can leave you lying awake at night or struggling to fall back asleep once you wake.

How CBT-I Helps in Pregnancy

CBT-I focuses on making the most of your sleep opportunities.

• Behavioral strategies stabilize your sleep-wake rhythm and help maximize restorative sleep.

• Cognitive strategies reduce nighttime worry and quiet racing thoughts, so your brain isn’t working against you when you try to rest.

Even with pregnancy-related discomforts, CBT-I helps protect your rest.

How CBT-I Helps Postpartum

In the postpartum stage, interruptions are unavoidable — but CBT-I helps minimize their impact.

• Fall asleep faster when you do get a chance to rest

• Reduce stress and frustration from nighttime awakenings

• Rebuild healthy sleep patterns as your baby’s schedule becomes more predictable

CBT-I doesn’t erase the realities of newborn life, but it helps you manage insomnia and recover more restorative sleep.

What Parents Notice

Parents often find that even though their nights are still broken, they feel more rested overall. With CBT-I, they spend less time lying awake and more time actually sleeping when the opportunity arises.

The Takeaway

Pregnancy and postpartum can disrupt sleep, but CBT-I provides evidence-based strategies to help you rest more effectively and prevent long-term insomnia.

This post is part of my CBT-I video series. Next up: CBT-I Tools & Techniques You Can Try.

Ready to support your sleep during pregnancy or postpartum? Book a free consultation.