Mindfulness and Better Sleep During Pregnancy: What a Digital Program Reveals

Author: Lillian Zhang

Original Paper: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0322931

Pregnancy is often described as a time of joy and anticipation—but for many women, it also comes with sleepless nights. By the third trimester, nearly 40% of pregnant women experience insomnia, struggling to fall asleep, stay asleep, or waking up far too early. Beyond feeling tired, this kind of ongoing insomnia can have serious consequences, from raising the risk of gestational diabetes to increasing stress, anxiety, and even depression.

Traditionally, doctors recommend Cognitive Behavioral Therapy for Insomnia (CBT-I), which helps many people improve sleep habits. But CBT-I doesn’t always reduce overthinking and rumination—the racing mind that so often keeps us awake. That’s where mindfulness comes in. By teaching present-moment awareness and self-compassion, mindfulness can calm both the mind and body, making rest easier.

The OPTIMISM Study: A Digital Solution

To bring these tools to pregnant women in an accessible way, researchers designed a six-week online program called OPTIMISM (Online Intervention Combining Mindfulness Meditation and CBT-I). It was thoughtfully built to combine the best of both worlds: mindfulness practices and evidence-based sleep strategies.

Here’s how the program worked:

Core Components

OPTIMISM drew inspiration from two established, in-person mindfulness programs: mindfulness-based childbirth and parenting and mindfulness-based therapy for insomnia. The digital version blended mindfulness meditation with CBT-I strategies like sleep restriction, sleep hygiene, and stimulus control. The aim was to use mindful awareness as a self-management tool to help women increase both total sleep time and sleep efficiency.

Content Focus

Weekly modules guided participants through:

Mindfulness meditation practices.

Pregnancy-specific sleep challenges.

Behavioral strategies for better sleep.

Delivery & Format

Modules were built with Articulate Storyline and published online

Each week included a 20-minute interactive module with text, short videos, and guided audio meditations.

Women could complete the modules at a time that suited their schedule.

Support Elements

The program was not just “log in and watch”—it included several supportive features to help participants stay on track:

Daily sleep diaries (online or paper) that tracked sleep patterns, meditation practice, and pregnancy-related sleep challenges.

Personalized sleep schedule given at the end of Week 2.

Weekly sleep reports starting in Week 3, showing diary-based sleep patterns, the recommended schedule, and adjustments to try for the coming week.

An online anonymous discussion board for participants to connect with each other and research staff.

Direct support from research staff via text, email, or phone during daytime hours.

What Changed for the Women Who Tried OPTIMISM?

The results were encouraging:

Better Sleep Quality: Women in the OPTIMISM group reported noticeably better sleep compared to those who only received educational modules.

Less Daytime Fatigue: Participants felt less drained and more energized.

Improved Mood: Symptoms of depression dropped significantly, with fewer women at risk of clinical depression by the program’s end.

Greater Well-being: Women reported that sleep struggles interfered less with their daily lives.

Interestingly, while women felt their sleep was better, devices measuring sleep patterns didn’t show major changes in actual sleep time or efficiency. This is common in insomnia research: mindfulness often improves how people experience their sleep before the body’s rhythms fully adjust.

Why Digital Delivery Matters

One of the most exciting parts of OPTIMISM is its accessibility. No commuting, no scheduling conflicts, no added costs—just support available from home. Even during disruptions like the COVID-19 pandemic, women could keep participating.

The Takeaway

This pilot study suggests that digital mindfulness programs like OPTIMISM can help pregnant women sleep better, feel less fatigued, and manage stress more effectively. While more research is needed with larger groups, the message is hopeful: combining mindfulness with practical sleep strategies may be a gentle, empowering way for expectant mothers to reclaim rest and emotional balance.

And of course, when a mother sleeps better, both she and her baby benefit.