# Pregnancy Insomnia at 22 Weeks Pregnant

Source: https://www.pregnancypowerhour.com/pregnancy/symptoms/sleep-issues-week-22
Last updated: 2026-07-01

> At 22 weeks, while mid-pregnancy often brings more settled sleep, understanding potential disturbances and evidence-based approaches can help maintain restful nights.

At 22 weeks pregnant, many find this mid-pregnancy period to be a more settled time for sleep, offering a valuable window to establish supportive routines, even as sleep patterns can shift. While the peak sleep disturbances often affect pregnancies closer to the third trimester, it's still common to experience changes in your sleep quality now. This particular stage can be an opportune moment to build habits that will serve you well as your pregnancy progresses.

One of the most important considerations at 22 weeks is your sleep position. After 20 weeks, evidence from sources like Tommy's and the NHS suggests a preference for sleeping on your left side. Research indicates that falling asleep on your back in the third trimester has been associated with an increased risk of stillbirth. This isn't meant to cause alarm, but rather to offer an informed choice for your comfort and peace of mind. You get to decide what feels right for your body, and exploring options like body pillows or wedge pillows can significantly reduce physical discomfort and support side sleeping. These tools can make a real difference in finding a comfortable, sustainable position throughout the night.

Beyond physical comfort, the quality of your sleep can also be influenced by your mental and emotional well-being. Sometimes, underlying anxiety or depression can be a significant driver of sleep difficulties. Addressing these mood conditions often improves sleep more effectively than focusing solely on sleep interventions. This is where a collaborative approach with your care provider can be incredibly helpful. If you're feeling overwhelmed or notice persistent shifts in your mood, having an open conversation with your provider is a wonderful step. Just as understanding common bodily changes like [Yeast Infection Symptoms in Pregnancy at 14 Weeks Pregnant](/pregnancy/symptoms/yeast-infection-symptoms-week-14) can bring clarity, so too can understanding the interplay between your emotional state and your sleep patterns.

For those experiencing persistent trouble sleeping, Cognitive Behavioral Therapy for Insomnia (CBT-I) is recognized as a first-line evidence-based treatment. This approach helps you explore and adjust thought patterns and behaviors that might be contributing to sleeplessness. It's a practical, structured way to address sleep challenges, offering tools to foster more calm and consistent rest. Remember, I offer practical wellness guidance and education as a trained full spectrum doula, not medical care. Your care provider is your best resource for specific medical advice and to discuss whether CBT-I or other interventions are suitable for your unique situation. Building a foundation of restful sleep now, while you're at 22 weeks, can contribute significantly to your overall well-being. Exploring options and making informed decisions about your sleep can bring a greater sense of clarity and confidence as you move through your pregnancy. Thinking about how you might support your body and mind proactively can be incredibly empowering, much like preparing for other aspects of your pregnancy, such as understanding [Yeast Infection Symptoms in Pregnancy at 16 Weeks Pregnant](/pregnancy/symptoms/yeast-infection-symptoms-week-16) or even [Yeast Infection Symptoms in Pregnancy at 17 Weeks Pregnant](/pregnancy/symptoms/yeast-infection-symptoms-week-17).