5 Tips to Sleep Better During Your Third Trimester of Pregnancy

The third trimester of pregnancy is the time when your belly grows. Perhaps, during this exhaustive time, finding a comfortable position at night becomes difficult. Many pregnant women struggle with frequent trips to the bathroom, heartburn, and general discomfort. 

In fact, according to studies, around 42.4 percent of women experience insomnia during the final months of pregnancy. However, sleep is essential for both the mother and the baby’s development. 

So how can you actually eliminate all sleep troubles? Read this article to explore five effective tips to improve sleep quality during the third trimester.

Creating a sleep-friendly routine can actually help signal your body that it is time to rest. You can take a warm bath, read a book, or simply practice deep breathing exercises when it comes to ensuring good sleep quality. Simultaneously, it’s also important to reduce screen time before bed, as the blue light from phones and tablets can interfere with melatonin production, which makes it harder to fall asleep. 

As pregnancy progresses, sleeping on your back can become uncomfortable and may even affect circulation. According to experts, it is recommended to sleep on the left side as it improves blood flow to the placenta and helps prevent swelling. 

Moreover, using pillows for support—such as placing one between the knees and another under the belly—can also help reduce back strain. However, if hip pain persists, a full-body pregnancy pillow may provide better relief.

Eating the right foods and managing fluid intake can also play a role in better sleep. While staying hydrated throughout the day is important, drinking too much water in the evening can also lead to frequent trips to the bathroom at night. Avoiding caffeine and spicy foods before bedtime can help prevent heartburn, a common issue in late pregnancy. The best approach is to eat small and light meals instead of heavy dinners to help improve digestion and reduce discomfort.

Engaging in gentle exercise, such as prenatal yoga or walking, can promote relaxation and improve sleep. Physical activity helps regulate sleep patterns and reduces stress. However, it’s best to avoid exercising too close to bedtime, as it may increase energy levels and make it harder to wind down. If leg cramps or restless legs syndrome become a problem, stretching before bed and ensuring a diet rich in iron and magnesium may help.

Pregnancy discomforts, including back pain, shortness of breath, and leg cramps, can make it difficult to rest. Making small changes to your sleep environment, such as using extra pillows, adjusting the room temperature, or practicing relaxation techniques, can improve sleep quality. 

Getting enough rest during the third trimester can be difficult. However, simple changes can make a big difference. From creating a relaxing bedtime routine to finding a comfortable sleeping position, the truth is— better sleep is within reach—even in the final months of pregnancy.