As you enter the third trimester of your pregnancy, you begin to realise that you are going through an intense period of emotional and physical change. You’re feeling anxious about giving birth, your growing baby bump is becoming more uncomfortable, and you’re struggling to sleep due to a whole host of issues. There are no two ways about it - the third trimester of pregnancy can be extremely challenging!

Firstly, it may help to know that you’re not alone in this. For nearly all women, the third trimester of pregnancy is the most difficult. So, as challenging as this period may be, remind yourself that your bodily changes are perfectly natural, and that they are keeping your baby healthy.

One of the consequences of these emotional and physical changes is that sleeping is likely to be much more difficult. So, to help you in this final stage of pregnancy, we want to provide you with some tips for improving your quality of sleep during this period. But first, let’s take a look at the ways in which your sleep can be affected in the third trimester.

How is my sleep affected in my third trimester of pregnancy?

As the fetus and baby bump grow, you will likely experience some general pain and discomfort. In fact, around two-thirds of pregnant women suffer from sore muscles and back pain, with these symptoms being particularly rife in the third trimester. As you may have discovered the hard way, this discomfort can make it very difficult to sleep! Additionally, around one-third of women experience restless legs syndrome in the third trimester, which makes sleep even more problematic.

Remarkably, it is estimated that 3 in every 4 pregnant women suffer from insomnia in the third trimester. This can result from anxiety, depression, frightening dreams, foetal kicking, discomfort, frequent bathroom breaks due to overactive kidneys, and your baby’s seemingly non-stop movements. Many women during this period are also kept awake by heartburn, which is characterised by a burning sensation in the chest.

In the third trimester, you may develop snoring and sleep apnea, the latter of which having a negative effect on your sleep quality. While this is usually nothing to worry about, snoring and sleep apnea can be an indication of a more serious condition, so we recommend consulting your doctor if you are experiencing either of these.

So, your sleep may be affected by a range of conditions in your third trimester. But why is sleep so important during this period?

Why is sleep important during my third trimester of pregnancy?

Sleep deprivation in the third trimester has been linked with:

Stress, anxiety, and depression, during pregnancy and postpartum.

Preeclampsia and preterm birth.

Gestational diabetes mellitus.

Longer labours and greater likelihood of needing a caesarean section.

Giving birth to a baby who is too large or small for their gestational age.

If you are worried that you are at risk of any of the above, then don’t hesitate to seek medical advice.

Now, we know that this information may be a little overwhelming, so it is worth reiterating that sleep problems are incredibly common in the third trimester of pregnancy. While the potential complications shouldn’t be ignored, it can be helpful to remember that sleep deprivation is something that most women experience during pregnancy.

Let’s take a look at some tips for improving your sleep quality during your third trimester.

How can I sleep better during my third trimester of pregnancy?

To sleep better during your third trimester, consider making these alterations to your sleep routine:

Get comfortable. In order to improve circulation and deliver oxygen and nutrients to the foetus, it is recommended that you sleep on your left side. This position can also reduce swelling, haemorrhoids, and varicose veins in your legs, as well as preventing heartburn. However, sleeping on your left may feel unnatural, so it’s easier said than done! Try placing a pillow under your baby bump, between your legs, or behind your back to relieve some of the pressure, making this position more comfortable.

Focus on your specific condition. If you have a specific sleeping condition, then this should be your priority. To prevent heartburn, try sleeping on your left, not eating before bed, and eating smaller non-spicy and non-fatty meals. Leg cramps and restless legs syndrome can be avoided by taking mineral supplements (after consulting your doctor) or doing light leg stretches before bed. To alleviate sleep apnea, sleeping on your side and propping up your head may help to keep open your windpipe.

Improve sleep hygiene. General sleep hygiene tips still apply in the third trimester. Avoid going on electronic gadgets or watching TV before bed, since these screens have a stimulating effect that can negatively impact your sleep quality. Consider replacing these habits with reading, having a warm bath, meditation, or yoga. Daytime exercise is also a good sleeping habit for pregnant women.

Diet changes. Avoid eating a large meal too close to going to bed. Limit your caffeine intake during the day, and don’t drink an excess of fluids in the hours before bed, since this can lead to frequent nighttime bathroom breaks.

Create the right sleeping environment. Eye masks and earplugs can help to keep out noise and light from disturbing your sleep. Also, a mattress that provides pressure relief and spinal support should provide greater comfort in your third trimester.

Remember that individual experiences may vary, and it's always advisable to consult with a healthcare professional for personalised advice during pregnancy.

How can I sleep better in my third trimester of pregnancy?

Unii share tip and tricks to help you sleep from week 28 onwards.