Herbie Murray
Sleep is often elusive during pregnancy, especially in the third trimester, when a growing bump, heartburn, and a full bladder can make it hard to get comfortable. Hormonal changes can also cause insomnia, snoring, and restless legs syndrome, leading to sleep disturbances. Additionally, weight gain and the pressure of the growing fetus can impact muscles, joints, and blood flow, causing back and muscle aches. To improve sleep quality during the third trimester, it is recommended to sleep on the left side, use pregnancy pillows, eat light meals, avoid caffeine and carbonated drinks, and engage in gentle exercises like prenatal yoga. Reducing stress through relaxation techniques and creating a calm and comfortable sleep environment can also promote better sleep.
| Characteristics | Values |
|---|---|
| Sleep position | Sleep on your side, preferably the left side |
| Pillow | Use a pregnancy pillow |
| Meals | Eat light meals that are easy to digest |
| Drinks | Avoid caffeinated and carbonated drinks |
| Exercise | Do gentle exercises, such as prenatal yoga |
| Relaxing activities | Try a massage, a bath, reading, or a walk in the garden or street |
| Bedroom | Keep your bedroom tidy, well-ventilated, and at a comfortable temperature |
| Napping | Take a 15-minute nap during the day |
| Stress | Practice stress reduction techniques, such as making to-do lists before bed |
| Snoring | Talk to your doctor if you snore, as it may be linked to high blood pressure and sleep apnea |
| Restless legs syndrome (RLS) | About 15% of women experience RLS during pregnancy; stretching your legs, having a massage, or taking a warm bath before bed may help |
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What You'll Learn
Reduce stress and anxiety
Sleep problems during the third trimester can be linked to anxiety, which may increase as the baby's birth approaches. It is important to find ways to cope with stress and reduce anxiety, as they may increase the risk of developing insomnia.
One way to reduce stress is to make a to-do list for the next day before bedtime. This can help prevent you from taking your worries to bed with you. It is also important to prioritise sleep once the baby arrives, even if your lifestyle changes. You should not worry about having a clean and orderly house for visitors.
Gentle exercise, such as prenatal yoga, can help you relax and become more aware of your mind and body. Yoga can also help address sleep problems stemming from a lack of physical activity.
Relaxation and breathing techniques may also be helpful in reducing anxiety. You can also try using a lavender-scented pillow or sachet, which may help you relax and fall asleep faster.
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Avoid caffeine and carbonated drinks
The third trimester is often the most challenging time during pregnancy to get a good night's sleep. Many factors can contribute to this, such as back and muscle aches, weight gain affecting your posture, and the pressure of your growing uterus on your bladder. As your baby bump grows, it can be challenging to find a comfortable sleeping position.
To improve your sleep during the third trimester, it is essential to make some lifestyle changes, including avoiding caffeine and carbonated drinks. Caffeine is a stimulant that can keep you awake and disrupt your sleep. It is best to avoid caffeinated beverages like coffee, tea, and carbonated drinks later in the day. Instead, opt for non-caffeinated drinks such as water, milk, or coconut water. These drinks will keep you hydrated without the negative effects of caffeine.
Carbonated drinks, in particular, should be avoided as they have been associated with cramps and can contribute to heartburn. Heartburn is a common issue during pregnancy due to hormonal changes, causing the valve between the stomach and oesophagus to relax, allowing stomach acid to pass through and create a burning sensation. Spicy foods, fatty foods, and large meals can also worsen heartburn, so it is recommended to eat smaller meals and avoid these trigger foods, especially before bedtime.
In addition to avoiding caffeine and carbonated drinks, managing your fluid intake throughout the day can help reduce frequent trips to the bathroom at night. While staying hydrated is essential, cutting back on fluids in the afternoon and evening can help you get a more uninterrupted sleep.
Finally, incorporating stress reduction techniques into your routine is crucial. Pregnancy can be a stressful time, and taking your worries to bed with you can disrupt your sleep. Try making to-do lists before bed to help clear your mind, and prioritise calm and relaxing activities in the evening, such as reading or taking a warm bath.
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Sleep on your left side
Sleeping on your left side is often considered the "ideal" scenario during pregnancy, especially in the third trimester. This position allows for optimal blood flow from the inferior vena cava (IVC), a large vein that runs parallel to your spine on the right side and carries blood to your heart and, in turn, to your baby. Sleeping on your left side also improves kidney function, helping to reduce swelling in your hands, ankles, and feet.
To make sleeping on your left side more comfortable, you can try using pillows for support. Place a pillow between your legs, tucked into the small of your back, or under your abdomen to create a tilt that may help you sleep more comfortably on your side. You can also try propping up your belly with a pillow or using a pregnancy pillow, which is designed for your body's shape during pregnancy. Some manufacturers also offer positional therapy devices, pregnancy wedges, and body pillows specifically for pregnant sleepers.
If you're experiencing insomnia or difficulty sleeping during your third trimester, it's important to listen to your body and make adjustments. Try to maintain a regular sleep schedule by going to bed at your usual time or a bit early to give your body ample rest. Engage in calming activities before bed, such as reading or taking a bath, and ensure your bedroom is tidy and well-ventilated. Avoid stressful activities, such as tidying up right before bed, as this can unsettle you.
Additionally, consider your diet and physical activity levels. Eat light meals that are easy to digest, and avoid rich, fatty, spicy, and acidic foods that can cause heartburn. Stay hydrated with non-caffeinated drinks like water, milk, or coconut water, and limit your intake of carbonated drinks, which can contribute to cramps. Gentle exercise, such as prenatal yoga, can also help improve your sleep by promoting relaxation and body awareness.
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Do light exercise
Exercise can help you sleep better during your third trimester. However, it is important to opt for light or gentle exercises that target major muscle groups. Walking is an excellent, low-impact form of exercise that can help you stay active and get some fresh air. Swimming is another great option, as the buoyancy of the water reduces the load on your pelvis and lower back, making it a comfortable and effective choice during the third trimester.
If you're new to exercise, start with as little as 5 minutes a day and gradually increase your activity. Aim for at least 30 minutes of exercise per day, but listen to your body. You can break this up into smaller 10-minute workouts throughout the day.
Prenatal yoga is a gentle workout that can help you sleep better, lower your stress and anxiety, and alleviate pregnancy-related symptoms such as back pain, headaches, shortness of breath, and nausea. It can also help you become more aware of your mind and body. However, be sure to check with your doctor before practising yoga at home, especially if you have done it before.
Other exercises that are safe and practical during pregnancy include squats, lunges, modified push-ups, and pelvic floor exercises such as Kegels. These exercises can help build strength and endurance, preparing your body for the demands of labour and delivery. Remember to use light weights and perform controlled movements to avoid strain.
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Eat small meals
Eating small meals is one way to improve your sleep during the third trimester of your pregnancy. This is because, as your baby grows, your uterus expands and puts pressure on your stomach, making you more prone to indigestion and heartburn. Eating smaller meals can help to prevent this.
It is recommended that you eat little and often in the later stages of pregnancy. Eating smaller meals can also help to prevent feelings of nausea. If you are experiencing heartburn, it is also recommended that you avoid fatty, spicy, and acidic foods.
In addition to eating smaller meals, you should also try to eat slowly and chew your food thoroughly. This will help to prevent pain caused by eating too much or too quickly. It is also important to avoid carbonated drinks, as these are associated with cramps.
If you are experiencing indigestion or heartburn, you may find it helpful to avoid eating too close to bedtime. This will give your body time to digest your food before you lie down, reducing the risk of indigestion or heartburn disrupting your sleep.
While it is important to eat small meals throughout the day, you should also be mindful of what you are eating and drinking in the afternoon and evening. It is recommended that you cut back on drinking fluids in the afternoon and evening to prevent frequent trips to the bathroom during the night. It is also best to avoid caffeinated drinks later in the day.
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Frequently asked questions
It is normal to feel stressed and anxious during your pregnancy. Try to listen to your body and practice relaxation techniques such as prenatal yoga, meditation, or breathing exercises. Avoid tidying up before bed and opt for calm activities such as reading or taking a bath.
Sleeping on your side, preferably your left side, is considered the best position during the third trimester. This position improves blood flow to the uterus and helps deliver nutrients and oxygen to the fetus. Using pillows to support your bump and placing one between your knees can also help.
Eat light meals that are easy to digest and avoid rich, fatty, spicy, and acidic foods that can cause heartburn. Stay away from carbonated drinks and cut back on fluids in the afternoon and evening to reduce the need to use the bathroom during the night. Avoid caffeinated beverages and opt for non-caffeinated drinks such as water, milk, or coconut water.
Maintain good posture and wear comfortable shoes with arch support to reduce back pain. Practice good sleep hygiene by going to bed at a regular time and ensuring your bedroom is tidy and well-ventilated. Take short naps during the day if needed, but avoid napping too close to bedtime. If you are experiencing insomnia or other sleep disturbances, talk to your doctor or midwife.
