Sleep challenges in the third trimester are common, but they don’t have to leave you feeling exhausted. During the third trimester, I often find myself struggling to achieve deep, restful sleep. I wake up frequently for two main reasons: needing to change positions and going to the bathroom. Since I can only sleep on my right or left side, I often wake up to switch sides. Additionally, I get up more than three times a night to use the bathroom. Sometimes, I wake up feeling frustrated because I know it will take me a while to fall back asleep.
At times, the baby’s kicks can interrupt your sleep, making it harder to rest. I covered the topic of baby kicks during the third trimester in another post, feel free to check it out!
I often find it can be hard for me to fall asleep as well, and my research led me to understand the difficulty in sleeping during the third trimester can be attributed to rising progesterone levels. Progesterone, the hormone that helps sustain pregnancy, increases steadily throughout pregnancy and peaks in the third trimester. Unfortunately, this hormone can sometimes make it harder to sleep. If you’ve ever noticed disrupted sleep during your period, it’s because progesterone levels are also higher at that time. Similarly, during pregnancy, this hormone can disturb your sleep patterns.
Tips to Overcome Sleep Challenges in the Third Trimester
Focus on Good Sleep Hygiene
- Create a Comfortable Environment: Ensure your room is dark and cool. Personally, I love sleeping under my duvet cover at an adequate room temperature. If you’re too hot or too cold, it’s difficult to sleep well.
- Use a Sleep Mask: A sleep mask can help keep your eyes closed, especially when you’re trying to change positions during the night.
Limit Screen Time
Avoid screens for at least an hour before bed. I use this time to have conversations with my husband. We talk until we feel drowsy and drift off to sleep.
Engage in Relaxing Activities
You can try praying, talking to God. Make it as long as you want, and let the calmness guide you to sleep. Listening to soothing music can also help create a relaxing atmosphere.
Hydration
Avoid drinking too much water before bed. For example, I try to stop drinking water two hours before bedtime. As long as you stay well-hydrated during the day, this can help reduce nighttime trips to the bathroom.
Be Cautious with Supplements
I don’t recommend using sleep supplements unless advised by your doctor. They know what’s best for you and your baby. However, you might consider consuming tart cherry juice. It can naturally increase your melatonin levels and improve sleep quality.
By focusing on these strategies, you can improve your chances of getting better sleep during this challenging trimester. Remember, every pregnancy is unique, so it’s important to find what works best for you.