Third Trimester Sleep Challenges: How to Get Better Rest

Pregnancy is a beautiful yet challenging journey, and by the time you reach your third trimester, your body has been through quite a lot of changes. One of the most common issues expectant mothers face in the final stage of pregnancy is disrupted sleep. The discomfort of a growing belly, hormonal fluctuations, and the excitement (or anxiety) of anticipating the baby’s arrival can make sleep elusive. But don’t worry; you’re not alone!

In this ANB Baby guide, we’ll explore the challenges of third trimester sleep, answer common questions, and offer tips on how to treat insomnia in the third trimester. We’ll also discuss helpful sleep positions and natural remedies to make your nights more restful. And by the end, we’ll point you to resources that can help with everything you need from pregnancy to your baby’s toddler years.

In What Trimester of Pregnancy Is Lack of Sleep Most Common?

According to the American Pregnancy Association, insomnia during pregnancy is quite normal, affecting about 78% of pregnant individuals. When it comes to sleep struggles during pregnancy, the third trimester is often the most challenging. While sleep disruptions can occur at any stage of pregnancy, the third trimester tends to be the hardest. As your baby grows, your body undergoes more physical strain, which can lead to discomfort and difficulty finding a comfortable sleeping position. Additionally, pregnancy hormones and the increased size of your uterus can make it harder to get a full night’s rest.

Many women also experience increased anxiety as they near the final weeks of pregnancy, which can interfere with their ability to sleep. So, while sleep issues are not limited to the third trimester, it is the time when lack of sleep is most commonly reported.

How to Treat Insomnia in the Third Trimester

Insomnia is a common complaint in the third trimester, and it can be incredibly frustrating. However, there are several strategies you can try to get a better night’s sleep during this challenging stage of pregnancy:

1. Establish a Third Trimester Sleep Schedule

Consistency is key when it comes to sleep. Establishing a regular sleep schedule can help signal to your body when it’s time to wind down. Try to go to bed and wake up at the same time each day, even on weekends. You may also want to incorporate a relaxing bedtime routine, such as reading or listening to soothing music, to help calm your mind before sleep.

2. Try Relaxation Techniques to Improve Sleep Health

If you’re struggling with anxiety or stress that’s keeping you awake at night, relaxation techniques such as deep breathing, meditation, or prenatal yoga can help ease your mind. Progressive muscle relaxation, where you systematically relax each muscle group in your body, can also be particularly beneficial for promoting sleep.

3. Limit Caffeine and Heavy Meals Before Bed

Avoid consuming caffeine or heavy meals in the hours leading up to bedtime. Caffeine is a stimulant, and it can interfere with your ability to fall asleep. Similarly, large meals—especially spicy or acidic foods—can trigger heartburn, which can keep you awake at night. Try to have your last meal at least two hours before bed

4. Create a Sleep-Inducing Environment

Make your bedroom as conducive to sleep as possible. This may include keeping the room dark, quiet, and at a comfortable temperature. Using blackout curtains or a white noise machine can help block out disturbances. Also, make sure your mattress and pillows are supportive and comfortable.

5. Adjust Yourself: Third Trimester Pregnancy Sleeping Positions That Help

Sleeping on your side—preferably the left side—is the most recommended position for a person in their third trimester of pregnancy, according to the American College of Obstetricians and Gynecologists. This helps improve circulation, reduces pressure on your organs, and ensures better blood flow to your baby. Avoid sleeping on your back, as it can put pressure on the vena cava, a large vein that carries blood to your heart, potentially causing dizziness or discomfort. You may also use pillows to support your body and improve your comfort level.

Image courtesy of the Sleep Foundation

Is It Normal to Sleep All Day When Pregnant?

Yes, it’s definitely not unusual. Some women find themselves needing more sleep during pregnancy, especially in the third trimester. While it is normal to feel more fatigued as your body works harder to support your baby, sleeping all day is not typically necessary. However, if you are experiencing extreme exhaustion, it’s important to listen to your body and rest when needed. That said, excessive sleep during the day could indicate that something else is going on. It could be a sign of anemia, depression, or other underlying health conditions. If you find yourself feeling overwhelmingly tired despite resting, it’s always a good idea to consult your healthcare provider for advice.

Pregnant and Can't Sleep in the 3rd Trimester?

If you’re pregnant and can’t sleep in the 3rd trimester, it’s likely due to a combination of factors, such as physical discomfort, hormonal changes, and anxiety about labor. The third trimester can be an emotional rollercoaster, and as your due date approaches, it’s normal to experience heightened anticipation or worry, which can disrupt your sleep.

In addition to the tips mentioned earlier for improving sleep, it’s helpful to address the emotional and physical aspects of the third trimester. Take time to connect with your partner, share your feelings, and create a plan for the upcoming birth. Practicing self-care during the day can help reduce the stress that might affect your ability to sleep at night.

Third Trimester Sleep Positions: The Best Way to Sleep

In the third trimester, your body needs extra support to ensure that you and your baby are comfortable while sleeping. The best third trimester sleep position is to lie on your left side, according to the American Pregnancy Association. This position improves circulation and provides optimal blood flow to your baby. Additionally, sleeping on your left side reduces the risk of swelling in your feet and ankles, which is common during pregnancy. You can also use pillows to support your body. Placing a pillow between your knees can reduce pressure on your hips and lower back. A wedge pillow can also be helpful to support your belly and ease any discomfort.

Image courtesy of the Sleep Foundation

5 Natural Remedies for Insomnia During Pregnancy

Here are five natural remedies for insomnia during pregnancy that you can try to get some much-needed rest:

• Lavender Aromatherapy: Lavender has been shown to have calming effects. Try using lavender essential oil in a diffuser or as a pillow spray to help promote relaxation before bed.

• Chamomile Tea: Drinking a cup of chamomile tea before bed can help you relax and unwind. Just make sure the tea is caffeine-free.

• Magnesium Supplements: Magnesium helps relax muscles and nerves. Talk to your healthcare provider about whether magnesium supplements might help with your sleep.

• Warm Bath or Shower: Taking a warm bath or shower before bed can help ease muscle tension and prepare your body for sleep.

• Acupressure: Some women find that applying gentle pressure to certain points on the body can help relieve insomnia. Acupressure mats are a popular option for pregnant women to alleviate discomfort and promote relaxation.

Embrace Your Rest and Shop at ANB Baby

While third trimester sleep struggles are common, there are many ways to improve your rest and ease discomfort. By adjusting your sleep position, creating a restful environment, and using natural remedies, you can improve your chances of a good night’s sleep. Remember to listen to your body and prioritize rest, especially as you approach your baby’s arrival. If you’re looking for products to help support your pregnancy journey, check out ANB Baby, where you’ll find everything you need from pregnancy to the toddler years. Whether it’s maternity pillows, baby gear, or sleep aids, ANB Baby has you covered.