As I write this, I’m 33.5 weeks pregnant and I cannot sleep!! Why I’d forgotten about this delightful stage, I don’t know, but I’m determined to find a solution.
20 tips for third trimester sleep
I searched a million resources high and low, online and offline and yes, often when I should have been sleeping. These are the top 20 most recommended ways to get some sleep in late pregnancy:
- Support one leg with a pillow – I’ve had the Mothercare Sleep Body Pillow since the beginning of the second trimester in a (successful) bid to reduce the symptoms of my SPD (softening of the pelvis) this time around. Yes it does help, but less so the bigger the bump gets.
- Get a memory foam mattress – Another investment we made in the second trimester. It’s helped loads with the SPD and general joint pressure, but I can’t say it’s really taking the pressure off the bump.
- Put a pillow behind your back – This one could make you more comfortable if you tend to find you roll backwards while sleeping on your side. Sadly this one doesn’t work for me. I find myself propped at an odd angle that causes instant back ache.
- Put a pillow or wedge under your bump – For some, this can take weight off the bump and/or stop it moving too far to one side, which causes that horrid pulling feeling. I’m does work for some, definitely, but I’m not keen. For me it causes a slow pressure inside that gradually turns into an unbearable ache. I also tried the Mothercare Wedge Support Pillow but it’s really firm and only makes the problem worse.
- Sleep propped up on pillows – If you have reflux, feel breathless or feel like the baby is sitting on your spine, sitting up slightly to sleep could help. I found it makes my heart beat much harder and I feel dizzy so the next tip is better for me…
- Sleep on your left-hand side – Blood flow is the key here. Lying on your left-hand side apparently puts the minimum pressure on the vena cava that carries deoxygenated blood back from the lower body to the heart. I stick to this rule pretty religiously.
- Cut back on fluids in the evening – This is a totally logical way to stop every kick to the bladder sending you rushing for the loo. It’s particularly good advice for me as our bedroom is upstairs and our bathroom at the other end of the house downstairs.
- Lean forward when you pee – They say this helps fully empty the bladder. I can’t say I’ve noticed a difference, but every little helps!
- Cut out the caffeine – Another obvious one, really. I pretty much gave up caffeine as soon as I found out I was pregnant as it made me feel horribly sick. I now only drink it if I’m out and about, and never more than a cup, as I’m anaemic and it supposedly inhibits iron uptake.
- Eat small portions, and chew slowly – I’ve been ravenous ever since the sickness subsided, so I can comfortably wolf down an XL pizza in 20 minutes, but I soon regret it. To avoid heartburn at night, eat slowly and sensibly during the day.
- Avoid acidic, carbonated, fatty or spicy foods – These are all evil causes of heartburn apparently, which plagues me like a fire at night. Eating sensibly is easier said than done, of course. I’m in the camp that says cravings must be obeyed.
- Avoid clothes that put pressure on the bump – Opt for low fitting underwear, a loose fitting sleep bra (if you need nighttime support), and nothing with a tight waistband. Personally I can’t stand pressure on my bump at this stage, even during the day, so all my clothing choices are based on this rule.
- Try a warm bath before bed – This is thought to relax you and your muscles, increasingly the likelihood of sleep and reducing the likelihood of cramp. I’m more of a shower person, but that seems to help too.
- Avoid perfumed products – This being my second pregnancy, the bump is a lot less itchy than it was last time around, but with sensitive skin at the best of times, I’m avoiding smelly soaps and sprays like the plague. It’s helping to reduce nighttime all over itch that can kick when the temperature rises.
- Talk to your partner (if you have one) – I do find I sleep better if I talk through a few baby worries with Mark (my husband). We ideally do this before bed as getting our minds racing with worries before trying to sleep wouldn’t help either of us, but if I’m really fretting, I will wake him up for a chat.
- Don’t exercise too close to bedtime – Apparently it’s a bad idea to get yourself all revved up before trying to sleep. Frankly, with the bump as it is, I’m rather proud if I successfully climb the stairs at a regular speed, so you won’t see me at the gym anyway, but I do try to wind down towards evening.
- Run a humidifier in the bedroom – Pregnancy can cause swollen nasal passages, which can in turn cause snoring and then waking up with a horribly dry mouth, and you don’t want to have to drink through the night – see point 6! A humidifier helps to reduce that discomfort.
- Turn off the TV, laptop, iPhone, iPad etc – The blue light actually tells your brain to wake up. D’oh! I don’t always stick to this one, even though I know I should. Hard as I try, when it’s 3am and my brain is still whirring, I’m going to need a distraction. As a compromise, I try to avoid ‘work’ after midnight – that’ll do, right?
- Have a walk about – Apparently, while tossing and turning will keep you awake, if you really can’t sleep, it’s a good idea to get up, have a little walk about, maybe a light read and then go back to bed. Personally, if I’m up and about, the laptop will go on, but I’m going to put the Kindle by the bed from tonight.
- Accept it as a normal part of pregnancy – Your baby won’t suffer if you’re a little sleep deprived, so stop clock watching and just close your eyes. If you sleep, you sleep, if you don’t, you don’t. This is actually my favourite piece of advice as it stopped me worrying as much, which actually let me get more sleep!
Admittedly, I’m still not getting much shut eye as I’m still really uncomfortable, but some of these have helped a bit. I’d love your tips. Have I missed any?
Justin Hardwick says
First of all i would like thanks to you for your pregnancy. You bring up here some essential tips of pregnancy sleep. I’ve been looking for this type of mattress. Thanks for the sharing such kind of helpful article with lots of information. Finally best wishes for you and your upcoming baby. Have a safe pregnancy.
Emily Leary says
Thank you! This brought back lots of memories! I’m so glad that you enjoyed the article. My pregnancy went well and we have a gorgeous little sister for JD!
Annalisa says
Instead of a wedge, I’ve used a squishy stuffed animal. Not sure it’s any better or worse, but it works for me…sometimes.
Another one I do–which is definitely aided by the culture I live in where a pregnant woman isn’t supposed to really do anything–is just not put an alarm. So, the nights when I don’t get to sleep until 2 am and am almost in tears because of how tired I am? Big deal. I’ll just wake up at 9 or 10 the next morning. I moved my cleaning lady (again, see culture) to the afternoon; so I don’t even have to wake up and worry about washing the dishes before she gets there. (I don’t care what I am and am not supposed to do and how pregnant I am; I’m a perfectionist when it comes to having clean dishes.)
rex says
Thanks a lot for sharing I’ve been looking for this type of mattress with such a texture that support body well.Thanks a lot for sharing I’ve been looking for this type of mattress with such a texture that support body well.
Andee says
So, a pillow under the bump doesn’t work for me (too high, adds too much pressure, etc), but just last night I tried bunching the comforter under the bump, and that worked REALLY well… so I think I may just steal a few baby blankets to have more control over how much fabric is under the bump!
Katie says
The humidifier may sound like an expensive luxury, but the truth is it will help out baby as well once those runny noses kick in. This is my 3rd and I find it really helps. Plus you only have to buy it once and will will be an asset for years.
Mel says
Oh wow, I didn’t even realise you were pregnant Emily! Congratulations. Such exciting times ahead! X
Emily Leary says
Heh, thanks – I’m not pregnant now. This was 2011. It’s just always such a busy post – especially in the middle of the night! :)
Emma Benson says
Hello Emily. This is EXACTLY what you need! I invented it after finding I couldn’t sunbathe on holiday. Terrible reason I know, but it had never occurred to me before being pregnant that a holiday is just not a holiday with a big bump! After two pregnancies and both times joking that I just needed a lilo with a hole in it, I decided that if I wanted one then surely others would and hey presto the holo -the lilo with a hole was born!
It is now used worldwide for sleep, relaxation, pregnancy massage, yoga and of course sunbathing!
Please do take a look, I am sure you will love it.
Best wishes
Emma
jessica says
Ooh, and lavender essential oil from doTerra…..amazing stuff.
jessica says
I feel ya. I’m 32.5 now and my great help has been my foam topper but mostly a feather pillow. Its easily moldable, contours straight around my belly, making for the perfect support without the gradual discomfort of a normal pillow.
LoyiaWhite says
Also shut the cat dog or any other pet out of your room and turn your phone to vibrate or silence. Also having someone put grease on squeaky doors and fixing anything that is loud in your house. These are some things that have helped me sleep better.
Emily Leary says
Great additions – thanks!
NikkiPilkington says
I chose the ‘work through the night, sleep through the day’ method, which worked fine for me, but of course I didn’t have a 3 year old running around :)
Emily says
Yes, it’s not easy but Mark is very supportive so on the days I’m not at work, I can grab day time kips if I want to. Somehow a sneaky doze on the sofa is much easier to achieve than a proper sleep in a proper bed at a proper time.
David Bennett says
I read recently that laptops emit blue light and that this is a trigger to stay awake. So my additional tip would be to turn off the computer when daylight ends
;-)
Emily says
Yikes, is that true?! Well it can’t hurt to give it a go. Probably tougher to stick to in the winter months though ;)
David Bennett says
Yes, it’s true!
http://www.telegraph.co.uk/technology/news/7731807/Using-laptops-or-iPads-just-before-bed-increases-risk-of-insomnia.html
Emily says
Good grief! I’d better shut down!
Phoebe says
Try looking up flux, it is a program that tints your screen at night to cut down on the blue light.
Helen Bogun says
have no real tip for you.
but i truly remember the worries nearly 15 years ago … i found myself sometimes wandering the living room with my cat close to my foot. he was happy, i was grumpy …
anyway they say these problems help you to prepare for the really sleepless nights when baby has finally arrived.
so good luck
not sleeping in general: try a hot or warm milk with honey before bedtime and when being in bed, and being really warm and comfy … put on some wet woolen socks and an additional dry pair above them … helps me now and then
Emily says
Thanks Helen – the sock one is definitely a new one for me!