As you enter the third trimester, you may notice that certain discomforts have heightened. You may have to make various changes in different activities, including sleep. Knowing some effective sleeping tips during the third trimester of pregnancy can help you get a sound sleep.
Difficulty in walking, standing up or sitting down, and sleeping is normal towards the end of pregnancy due to the growing size of your belly. While other problems can be taken care of with some support, you may not sleep comfortably despite the continuous change of positions. This can be due to other additional reasons besides the big stomach.
Read on to know more about it, including the importance of sleep posture, common interferences, and tips to sleep comfortably during the third trimester.
Key Pointers
- Have a light dinner, do light exercises, and wear comfortable clothes to reduce sleep disturbances.
- Sleep on the left side to allow essential nutrients to flow to the baby and prevent uncomfortable pregnancy symptoms.
- Avoid sleeping on the stomach or back, as it can cause discomfort and decrease fetal blood supply.
- Provide adequate support for the neck, stomach, and back using maternity pillows, alternate sleep positions, and relax the mind before bed to enhance sleep quality.
Understanding Best Sleeping Positions During The Third Trimester
It is believed that throughout your pregnancy, sleeping on your left side is probably the best. It allows the perfect passage of blood and nutrients to your baby (1). At the same time, this position also keeps you from feeling all the undesirable symptoms of pregnancy (2).
- Sleeping on your back during pregnancy tends to cause nausea and morning sickness (3), and also affects the baby’s nutrition and blood supply.
Research finds
Image: IStock
- While sleeping on your front… well, that’s not exactly going to be possible now, is it (2)!
If you are not comfortable sleeping on your left side, it’s always better to start the habit while you are trying to conceive so as to avoid the uneasiness later.
Common Sleep Disturbances
Obviously, the most common sleep issue concern during the third trimester is your baby bump, which is probably too big to allow you to sleep comfortably.
Plus, just like your early pregnancy days, you will now need to rush to the loo several times, since your growing baby’s putting some pressure on your bladder, decreasing its capacity (4).
Kimberly Langdon, MD, ob/gyn and CEO of Physician Integrative Laboratories, says, “Sleep may be difficult to achieve during the third trimester of pregnancy. Multiple factors contribute to this, such as finding a comfortable sleeping position, the urge to urinate throughout the night, acid reflux issues, and the typical lower back pain in pregnancy.”
Apart from these issues, other “nightly” niggles that may get in the way of restful sleep during the third trimester include (5):
- Leg cramps
- Vivid dreams
- Snoring
- Backache
- Restless leg syndrome
- Itching
- Heartburn
- Movements of your baby
Anahi Diaz, a YouTuber, opens up about the challenges she faced during her third trimester, stating, “Sleeping is way less comfortable and harder to do. That’s honestly been the biggest struggle because everyone tells you to get your sleep now and sleep as much as you can. But the thing is, I can’t. I already cannot sleep. Just recently, last night tried to switch up my sleeping arrangement because whatever I was doing before was not working. I was getting really bad back pain. I don’t know; it’s just my belly is so heavy, I guess (i).”
Caution
Image: IStock
Effective Tips For Better Sleep During The Third Trimester
While the above-mentioned symptoms are temporary and will nag you only for the last trimester of your pregnancy, you can still tackle most of them by yourself and get a good night’s sleep.
Diaz shares her strategies for achieving a peaceful night’s sleep. She reveals, “It’s just so uncomfortable for me to sleep, and I’m using two pillows now for my head. I have these wedge pillows that I put in between me, or I go in between the wedge pillows. So there’s one under my belly, and there’s one supporting my back, and that seemed to work out pretty well last night.”
Follow these simple tips to avoid bad sleeping positions during pregnancy third trimester (5) (6) (7).
- Use pillows and cushions to get into a comfortable position during sleep. If possible, invest in a curved pregnancy pillow that is available in leading maternity stores.
Image: Shutterstock
- Try sleeping on your left side and wedging pillows between your legs and behind your back for some extra support.
- Slip into loose, comfortable nightwear and avoid tight clothing. Stick to breathable cotton fabrics that get you all comfortable and in the ‘feeling’ of sleep.
- Lying down on the bed may not exactly be comfortable during the third trimester. If you find yourself cozier on a comfy chair or a sofa, go ahead and doze off.
Image: Shutterstock
- Consume light food at dinner. Avoid spicy foods since they tend to cause heartburn that usually aggravates during the night. Also, avoid nighttime snacks.
Quick tip- Try some light exercise and relaxation techniques, such as deep breathing, under the supervision of a trainer of course. This will relax you and give your body a good supply of oxygen, which will help you sleep better.
- Try to maintain a regular sleep routine by going to bed and waking up at the same time each day. About 15 minutes before getting into bed, try and get away from all distractions and allow your mind to relax. Stick to positive thoughts and you’ll find it easier to doze off.
- About 15 minutes before getting into bed, try and get away from all distractions and allow your mind to relax. Stick to positive thoughts and you’ll find it easier to doze off.
- Sleeping on the left side can cause pressure pains over time. Try to alternate between the left and the right side.
Image: IStock
Frequently Asked Questions
1. Does sleeping on the right side harm the baby?
The National Institute of Health states that sleeping on the right side could compress the central artery that carries blood to the upper and lower abdomen and the inferior vena cava (the vein that carries deoxygenated blood from the lower parts of the body to the heart). This obstruction might cause preeclampsia and may impact the development of a fetus (8).
2. Can I hurt my baby by sleeping on my stomach?
Lying on the stomach when pregnant might not hurt your baby, but it could be pretty uncomfortable for you. The growing uterus might make this position inconvenient as the pregnancy progresses (9).
3. Why does it hurt to turn over in bed while pregnant?
Pregnancy-related pelvic girdle pain (PGP) could cause pain when you turn over. These pains are caused by the stiffening of the pelvic joints and are not harmful to a baby (10).
4. How long can I lay on my back in the third trimester?
There’s no specific time limit to how long a pregnant woman can lay on her back during the third trimester. It is always recommended to listen to the signs of your body. If you feel restless while lying on the back, it is recommended to switch positions (11).
5. How does lack of sleep affect pregnancy?
Dr. Langdon observes, “A prolonged lack of sleep can lead to daytime fatigue and increased discomfort in the expecting mother. Studies suggest that sleep deprivation may lead to an increased perception of pain and a longer duration of labor. Furthermore, pregnant women who get less than six hours of sleep per night are more likely to have cesarean births than their well-rested counterparts. Sleep is essential for the body’s recovery, especially during a period of rapid fetal growth and development. Since pregnancy involves multisystem physiologic changes, the expectant mother’s body demands more rest.”
6. What can I do if I experience insomnia during pregnancy?
Light exercise early in the day can help regulate sleep patterns. Eat smaller, frequent meals to manage heartburn and avoid trigger foods. To minimize nighttime bathroom visits, reduce fluid intake before bedtime. It’s also important to avoid caffeine eight hours before sleep and limit exposure to blue light from electronic devices. For emotional well-being and to promote better sleep, consider addressing pregnancy-related anxieties through counseling or journaling (13).
Finding the right sleeping position is a challenging task during the last trimester due to the common physiological changes in the body and the growing uterus. However, a night of restful sleep cannot be compromised. Hence we hope that our sleeping tips during the third trimester of pregnancy will assist you in a well-rested night. Refer to our tips and try them to know which one suits you the most. It may also help identify the cause of your restlessness and report the issue to a doctor for good sleep.
Infographic: Tips To Improve Sleep During The Third Trimester
Expectant moms may have discomfort and trouble sleeping during the third trimester of pregnancy due to the growing baby. However, to promote safe pregnancy and delivery, moms must receive enough sleep throughout this time. So, check out the infographic below for some advice on getting a peaceful night’s sleep during this time. Illustration: Momjunction Design Team
Illustration: Important Sleeping Tips During Third Trimester
Image: Stable Diffusion/MomJunction Design Team
Pregnant and struggling with sleep? Expert advice in this video offers strategies to achieve a restful night, addressing common sleep issues faced by expectant mothers.
Personal Experience: Source
MomJunction articles include first-hand experiences to provide you with better insights through real-life narratives. Here are the sources of personal accounts referenced in this article.
i. Third-trimester pregnancy update.https://youtu.be/vKdlrweSyLs
References
- Sleep and Pregnancy.
https://familydoctor.org/getting-enough-sleep-pregnancy/ - Best Sleeping Positions During Pregnancy.
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/sleeping-positions-while-pregnant/ - Deborah Rubin Kim and Eileen Wang; (2014); Prevention of supine hypotensive syndrome in pregnant women treated with transcranial magnetic stimulation.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4057965/ - 8 third trimester pains and how to deal with them.
https://utswmed.org/medblog/third-trimester-discomfort/ - Sleeping during your third trimester.
https://www.sleepfoundation.org/pregnancy/sleeping-during-3rd-trimester - Sleep during pregnancy.
https://www.pregnancybirthbaby.org.au/sleep-during-pregnancy - Pregnancy Insomnia: Snooze Or Lose!
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/insomnia-during-pregnancy/ - Science Update: Sleeping position during early and mid pregnancy does not affect risk of complications NIH-funded study suggests.
https://www.nichd.nih.gov/newsroom/news/092019-pregnancy-sleep-position - Sleep positions during pregnancy.
https://www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238 - Pelvic pain in pregnancy.
https://www.nhs.uk/pregnancy/related-conditions/common-symptoms/pelvic-pain/ - Exactly how bad is it to sleep on your back when you’re pregnant?
https://health.clevelandclinic.org/exactly-how-bad-is-it-to-sleep-on-your-back-when-youre-pregnant/ - Get a Good Night’s Sleep During Pregnancy.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-pregnancy/get-a-good-nights-sleep-during-pregnancy
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Read full bio of Dr. Michael Tahery
Dr. Kimberly Langdon is a gynecologist with 19 years of experience wherein she delivered more than 2,000 babies. She is currently working as vice-president, product development and research at Physician Integrative Laboratories in the US. She did her doctor of medicine from the Ohio State University.Dr. Kimberly Langdon is a gynecologist with 19 years of experience wherein she delivered more than 2,000 babies. She is currently working as vice-president, product development and research at Physician Integrative Laboratories in the US. She did her doctor of medicine from the Ohio State University.
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