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6 Tips In Dealing With Third Trimester Insomnia

6 Tips In Dealing With Third Trimester Insomnia

You’re already in the final stretch of your pregnancy. In a few months, you’ll be free of these various pregnancy discomforts, and most importantly, you’ll be able to see your precious bundle of joy. Still, one thing is bothering you: insomnia. No matter what you do, you just can’t fall asleep or stay asleep. Here are some tips in dealing with third trimester insomnia.

Insomnia in pregnancy, a common concern

If you’re having sleep troubles, know that you’re not alone.

Between all the pregnancy-related changes you experience and things you have to consider about motherhood, there are plenty of things to keep you up at night.

In other words, insomnia is not all that surprising, especially in the third trimester, when your baby is bigger and you’re so close to giving birth.

Experts say in their third trimester, mommies can expect increased insomnia and more night waking. They might wake up 3 to 5 times during the night due to:

  • Back pain and leg cramps
  • Heartburn
  • Need to urinate
  • Fetal movement
  • Strange dreams

But, no matter how common this issue is, it doesn’t mean you shouldn’t address it. After all, sleep deprivation doesn’t just bring inconvenience – it also affects how you function during the day and might even influence your and your baby’s health.

Dealing with third trimester insomnia: Tips to try

Are you having a hard time dealing with third trimester insomnia? Here are some tips you can try:

Don’t forget the basics

Dealing with third trimester insomnia also involves basic sleep hygiene practices, such as:

  • Maintaining a regular sleep schedule.
  • Keeping nap times as short as possible.
  • Refraining from having heavy dinners and night-time workouts.
  • Performing relaxation techniques.
  • Avoiding caffeine.
  • Reducing exposure to loud sounds that wake you.
  • Using your bed only for sleep and sex.
  • Avoiding gadgets at least an hour before bedtime.

third trimester insomnia

Stay hydrated…

Dealing with third trimester insomnia involves hydration. According to experts, staying hydrated helps prevent leg cramps, one of the reasons why some pregnant mommies wake up at night.

The American College of Obstetricians and Gynecologists advises pregnant women to drink 8 to 12 cups of water daily. That’s equivalent to 1.8 to 2.8 liters of water every day.

…But limit fluid intake after 6 PM

Drinking too much fluid at night may lead to an increased frequency of urination.

Michigan Medicine recommends limiting fluid intake after 6 in the evening to reduce night-time bathroom visits.

Mind your position

According to reports, the best sleeping position during pregnancy is left side-lying, with your knees angled towards your chin. This position promotes blood flow to the uterus, and even eases heartburn symptoms. However, not everyone finds it comfortable.

Consider propping a small pillow between your knees. A pillow to support the small of your back and your belly may also help.

Do not take the stress of the day with you to bed

Another possible reason why you find it hard to sleep is that you’re stressed or preoccupied with the tasks for tomorrow.

Before going to bed, collect your thoughts or chores and write them down. That way, you’d be at peace knowing that you already know what you’re supposed to do the next day. You don’t have to think about them while in bed.

Talk to your doctor

Finally, if you still find a hard time dealing with third trimester insomnia, talk to your doctor. They would determine the root cause of the problem and recommend an appropriate solution.

Key Takeaways

Sleep troubles are common among pregnant women, especially in the last leg of their pregnancy. Some of the tips in dealing with third trimester insomnia include the basic rules of sleep hygiene, proper hydration, positioning, and of course, talking to your doctor.

Learn more about Third Trimester Pregnancy here.

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Hello Health Group does not provide medical advice, diagnosis or treatment.

Sources

Quantitative cardiovascular magnetic resonance in pregnant women: cross-sectional analysis of physiological parameters throughout pregnancy and the impact of the supine position
https://pubmed.ncbi.nlm.nih.gov/21708015/
Accessed June 18, 2021

Sleep Problems During Pregnancy
https://www.uofmhealth.org/health-library/tn9113
Accessed June 18, 2021

8 Best Ways to Improve Sleep During Your Pregnancy
https://health.clevelandclinic.org/8-best-ways-to-improve-sleep-during-your-pregnancy/
Accessed June 18, 2021

How much water should I drink during pregnancy?
https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-water-should-i-drink-during-pregnancy
Accessed June 18, 2021

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
Accessed June 18, 2021

Sleeping During Your Third Trimester
https://www.sleepfoundation.org/pregnancy/sleeping-during-3rd-trimester
Accessed June 18, 2021

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Written by Lorraine Bunag, R.N. Updated Jun 21
Fact Checked by Hello Doctor Medical Panel