Entering the third trimester of pregnancy comes with a host of sleep-related challenges. If you’re grappling with sleeplessness due to insomnia, frequent nighttime trips to the toilet, or that uncomfortable burning sensation in your chest, rest assured, you’re not alone.
Simba, the sleep technology company, revealed in a recent study that a significant 60% of expectant mothers have grappled with heartburn and indigestion disrupting their sleep, especially during the later stages of pregnancy.
Furthermore, an overwhelming 65% of soon-to-be parents have reported an increase in nocturnal leg cramps during the final phase of pregnancy, making a restful night’s sleep feel like a distant dream.
The encouraging news is that there are strategies to enhance your sleep quality during this phase of pregnancy. Lisa Artis, Deputy CEO at Simba’s partner organisation, The Sleep Charity, shares insights into the factors influencing your sleep and provides guidance on improving your sleep in the third trimester.
Managing Back and Belly Pain
According to recent data from Simba, six out of ten expectant mothers report heightened lower back pain, along with sore and achy muscles, during the later stages of pregnancy, leading to sleep disturbances.
This discomfort arises from increased levels of progesterone during pregnancy, which relaxes the muscles and joints to accommodate your growing uterus and enhance pelvic flexibility. Unfortunately, this can result in pain.
Additionally, your posture may change during the third trimester, leading to more significant lower back and hip discomfort. To mitigate these challenges, you should try to create the right sleep environment. This includes using a responsive mattress for optimal spinal, pelvic, and bump support, an adjustable pillow, and breathable cotton bedding to regulate body temperature. Here are some third-trimester sleep tips for managing back and belly pain:
- Sleep on your side, not your back, if you have back pain.
- Bend one or both knees and consider using a pregnancy or support pillow for added comfort.
- Use a foam roller or tennis ball to relax tight muscles in your back.
- Prioritise hydration during the day to prevent constipation and discomfort.
- If you experience abdominal tension, practise deep breathing and gentle stretching before bedtime.
- Applying a warm flannel may also provide relief, but always consult a healthcare professional if you experience severe pain accompanied by bleeding or spotting.
Coping with Leg Cramps and Restless Legs Syndrome
Restless legs syndrome, characterised by an irresistible urge to move your legs, affects as many as one in three individuals during the third trimester. Annoying leg cramps also become more common during late pregnancy, often striking at night.
You should seek medical advice if you experience restless legs, as it could be linked to low iron and folic acid levels. Additionally, hormonal changes during pregnancy can raise your body temperature, contributing to nighttime restlessness. Here are some strategies to ease restless legs and leg cramps during late pregnancy:
- Stay hydrated to assist your heart’s blood-pumping function.
- Remain active and mobile during the day.
- Consume foods rich in potassium, magnesium, vitamin D, and B vitamins to reduce the risk of muscle contractions.
- Stretch before bedtime to relieve tension.
- Consider incorporating massage into your nighttime routine to improve blood flow.
Addressing Heartburn
As your uterus expands during pregnancy, it can crowd your abdomen, causing stomach acids to flow upward into your oesophagus. Consequently, heartburn becomes more prevalent in the final months of pregnancy.
To mitigate heartburn, you should try elevating your upper body in bed and consuming smaller meals while avoiding large ones before bedtime.
Here are some pregnancy sleeping positions and tips for reducing heartburn:
- Sleep on your left side, as it can help keep stomach acid lower in the oesophagus.
- Elevate your sleeping position to counteract acid reflux.
- Chew each bite thoroughly during meals.
- Implement a three-hour food curfew before bedtime to prevent reflux.
Dealing with Snoring
Even if you’re not a habitual snorer, pregnancy hormones can lead to nasal congestion, and snoring may emerge as early as the second trimester. To relieve a stuffy nose during pregnancy and reduce snoring, consider the following:
- Use a humidifier to maintain optimal air moisture levels.
- Experiment with nasal strips to improve airflow.
Managing Sleep Aponea
Obstructive sleep apnoea, characterised by breathing pauses lasting at least 10 seconds during sleep, can occur during pregnancy, with a higher risk for those with obesity, rapid weight gain, or gestational diabetes. To reduce the risk of sleep apnoea during pregnancy, consider the following:
- Sleep on your side to improve airflow and blood flow to the uterus.
- Focus on nutritious, filling foods to prevent excessive weight gain.
- If you suspect you may have or be suffering from sleep apnoea, consult a healthcare professional.
Coping with Frequent Urination
Frequent urination during pregnancy is a common issue, typically beginning in the first trimester and intensifying in the third. Here are some tips to limit nighttime bathroom trips:
- Hydrate adequately throughout the day, but reduce fluid intake a few hours before bedtime.
- Avoid diuretic drinks like coffee, tea, iced tea, and fizzy beverages.
- Aim for 6 – 10 medium cups of fluid daily.
- Ensure you empty your bladder completely by leaning forward when urinating.
Addressing Insomnia
Insomnia can strike at any point during pregnancy and may intensify in later stages due to various factors such as a growing bump, hormonal fluctuations, foetal movement, and anxiety. Here are ways to alleviate pregnancy-related insomnia:
- Incorporate light exercise during the day to relieve tension and anxiety.
- Consider prenatal meditation to positively influence sleep and your baby’s temperament.
- Reserve the bedroom for sleeping only, and avoid working or using electronic devices in bed.
- If you can’t fall asleep, leave the bedroom and engage in a relaxing activity until you feel drowsy, then return to bed.
Managing Daytime Sleepiness
In the third trimester, daytime fatigue can become more pronounced due to a growing belly, sleepless nights, and increased anxiety about childbirth. To ease pregnancy fatigue during the third trimester:
- Listen to your body’s signals and take short naps if needed, ideally during the natural afternoon dip in your circadian rhythm.
- Don’t hesitate to seek help and support from friends, your partner, or other family members.
- Maintain a healthy and balanced diet to prevent iron deficiency and stabilise blood sugar levels.
As you navigate the challenges of the third trimester, remember that every pregnancy is unique, and it’s essential to prioritise your comfort and well-being. These tips can help you find better sleep and enhance your overall comfort during this significant phase of your journey to motherhood.