As the baby’s weight and pressure begin to have direct effects on the mother’s muscles, joints, and blood flow, the third trimester of pregnancy is accompanied by a range of sleep-related abnormalities.
Continue reading for suggestions on how to enhance the quality of your sleep if you are unable to sleep throughout your third trimester of pregnancy. We will cover the issues that affect sleep during the third trimester, including sleep apnea and restless legs syndrome, as well as the ideal sleeping postures at this period.
How Does Sleep Change in the Third Trimester?
The majority of pregnant women find the third trimester to be the most difficult, since it brings back pain, heartburn, and sleep apnea, among other symptoms. As a result of your changing body, you will not only find it more difficult to sleep well, but you will also experience daytime fatigue.
• Back Pain and General Discomfort
Approximately two-thirds of pregnant women suffer from lower back discomfort and muscle tiredness, which disrupts their sleep. In general, women with greater levels of anxiety or depression4 have more severe back pain.
• Depression, Anxiety, and Insomnia
Three out of four pregnant women have insomnia. Anxiety, sadness, disturbed dreams, nightly waking, foetal kicking and other movements, as well as pain and discomfort associated with the baby bulge, are the major causes of insomnia in pregnant women. Additionally, frequent toilet trips caused by hyperactive kidneys and the pressure of the uterus on the bladder may contribute to sleep problems.
• Snoring and Sleep Apnea
Numerous pregnant women suffer from snoring and sleep apnea. Although often harmless, this may signify a more serious condition. Snoring is associated with high blood pressure and preeclampsia, but sleep apnea may raise the risk of maternal morbidity, according to a research. Additionally, sleep apnea seems to be associated with gestational diabetes.
• Leg Cramps and Restless Legs Syndrome
One-third of pregnant women suffer with restless legs syndrome, which is characterised by uncomfortable feelings that induce an overwhelming need to move the legs. When the body is at rest, the symptoms of restless legs syndrome are more severe, making it almost hard to fall asleep. During the third trimester, many pregnant women have nighttime leg cramps.
• Heartburn
When the digestive tract slows in late pregnancy, many pregnant women have heartburn. This distressing illness is characterised by acid rushing back up the oesophagus and generating a burning feeling in the chest.
Why Sleep Is Important During Your Third Trimester?
Inadequate sleep during the third trimester is linked to a multitude of complications, preeclampsia and premature delivery being the most severe. According to study, pregnant women with insomnia or chronic snoring are more likely to have infants who are too big or too little for their gestational age, and women with sleep problems in late pregnancy have longer labours and are more likely to need caesarean surgery.
It seems that insufficient sleep is associated with a higher risk of gestational diabetes in the mother. In turn, improved sleep is connected with greater nursing efficacy and a reduced risk of depression throughout pregnancy and the postpartum period.
How to Sleep Better During Your Third Trimester?
A combination of sleep hygiene, vitamin and mineral supplements, and safer sleeping positions may improve the quality and amount of sleep for pregnant women. Always contact your healthcare provider before modifying your routine or starting a new medication, and inform them promptly if you have symptoms that might indicate a serious condition.
What Is the Best Third Trimester Pregnancy Sleeping Position?
During the third trimester, the optimum sleeping position is on the left side with the legs tucked slightly towards the chin. This position increases blood flow to the uterus and assists in the supply of nutrients and oxygen to the baby. Enhanced circulation and renal function minimises swelling in addition to lowering edoema, haemorrhoids, and varicose veins in the legs. Women suffering from severe edoema may try lifting their legs over their abdomen.
In contrast, laying on the right side during the third trimester pushes the uterus’s weight on the liver, while sleeping on the back may clog the inferior vena cava and halt blood flow. You will quickly learn that sleeping on your stomach becomes almost impossible as your baby grows. Don’t be alarmed if you flip into these positions temporarily, but try to avoid remaining there for too long.
People who generally sleep on their stomach or back find it challenging to sleep on their left side. A cushion between the knees, tucked into the small of the back, or propping up your stomach may relieve stress and make you feel more comfortable, and a pillow positioned strategically behind you can help you acclimate to side sleeping. Some companies provide posture therapy devices, pregnant wedges, and body cushions with your particular needs in mind.
Sleeping Products to Help With Third Trimester Sleep
Despite the fact that the majority of sleep aids are restricted for pregnant women, a handful of sleep aids are nevertheless available. A white noise generator, meditation software, or the aroma of lavender may assist in falling asleep, but the proper cushion and mattress are necessary for optimal support.
Sleep Hygiene Tips for the Third Trimester
Priority should be given to managing pregnancy-related sleep problems in pregnant women. Before night, mild stretching or mineral supplements may be utilised to reduce leg cramps and restless leg syndrome. Heartburn may be prevented by sleeping on the left side, consuming smaller meals, avoiding eating just before night, and avoiding specific foods, such as spicy or fatty foods.
As the uterus expands, you may experience breathlessness that may be eased by sleeping with your head up. Frequently, rolling onto one’s side alleviates sleep apnea symptoms. A sleep apnea machine may be used by those with severe sleep apnea.
Due to the supportive group setting, pregnant women with anxiety may find it useful to enrol in a yoga class or parenting class. Regular exercise is advised for pregnant women and necessary for good sleep hygiene; however, it is essential not to exercise too late in the day, as the body requires time to wind down afterward. Yoga or relaxation techniques, a prenatal massage, and soothing music are all methods for preparing the body for sleep.
Additionally, pregnant women must adhere to normal sleep hygiene requirements. Establish a regular bedtime and provide a quiet, dark, and temperature-appropriate environment. Relax with a warm bath or a cup of herbal tea before bedtime, and avoid coffee, stimulants, and blue screens.
While it is essential to keep hydrated throughout the day, it is preferable to avoid large meals and alcoholic drinks in the hours before bed. This is particularly true for women who suffer from heartburn or have frequent bathroom needs. Using a nightlight in the restroom might help you remain sleepy, allowing you to fall asleep more quickly.
When all else fails, many pregnant women may take daytime naps to compensate for missed nocturnal sleep. This is an excellent choice for some, but it may make falling asleep more difficult.
Mental Health Tips
Your bed should be a serene refuge designed for intimacy and rest. If you have been in bed for a long time and cannot fall asleep, get up and indulge in a calming activity, such as reading or taking a bath. It is unhelpful to worry about falling asleep in bed and may encourage you to associate bedtime with anxiety.
Intriguingly, one study found that women were more likely to develop postpartum depression if they worried about their sleep quality throughout the third trimester, regardless of their actual sleep quality. While it is helpful to be aware of the importance of sleep, try not to let it become a major source of anxiety. Similarly, if you feel like you’re sleeping a lot throughout your third trimester of pregnancy, you need not be alarmed. This is most likely related to the increased energy requirements of the foetus.
According to promising studies, a combination of cognitive behavioural therapy and sleep hygiene may be an effective treatment for sleep disturbances in the third trimester. In addition, studies suggests that treating depressive symptoms may improve sleep quality and reduce daytime fatigue. It’s normal to feel both anxious and excited about the impending birth, so don’t hesitate to discuss these emotions with your partner or a trusted confidant.
People also search
What causes insomnia in late pregnancy?
Depression, Anxiety, and Insomnia
Anxiety, depression, disturbed dreams, nighttime awakening, foetal kicking and other movements, as well as pain and discomfort from the baby bump, are the leading causes of insomnia in pregnant women.
What helps with insomnia in third trimester?
During your last trimester, you will reach your maximum size. Evenings may be quieter if you sleep on your left side. This will also direct blood flow to your baby, uterus, and kidneys. A pregnant cushion that adjusts to your body shape throughout the duration of your pregnancy may be beneficial.
Is insomnia normal in late pregnancy?
Insomnia may occur at any moment during pregnancy, although it is more common in the first and third trimesters. You may be spending more time awake than in bed owing to nocturnal bathroom excursions, hormones that are out of control, and pregnancy-related symptoms such as congestion and heartburn.
