Sleep Changes in the Third Trimester
Sleep during pregnancy is a much-talked-about topic, partly because sleep changes so much during the third trimester. When most women reach their third trimester, their sleep patterns begin to change drastically. As the baby bump grows, it can add additional pressure on the mother’s abdomen and feet, causing discomfort when trying to fall asleep. Additionally, frequent bathroom trips during the night add to sleep disturbances since it can be difficult to transition back to deep sleep afterwards. It’s normal for women to experience difficulty sleeping during their third trimester and it’s important to take steps to try to ensure good sleep hygiene since adequate sleep can benefit them and the baby.
Sleep disturbances for women in the third trimester can include night sweats, frequent awakenings due to visiting the restroom, body aches, heartburn, and restlessness. Another factor that may affect the quality of sleep is due to the increased size of the pregnant woman’s abdomen, which can cause her to experience shortness of breath and difficulty finding a comfortable sleep position. It can be helpful to implement sleep hygiene techniques before bed such as avoiding caffeine in the evening, reducing screen time, and finding relaxation techniques which can stimulate the parasympathetic nervous system and bring a sense of calmness. Additionally, creating a comfortable sleep environment can help contribute to restful sleep.
Sleep Position
Sleep position is especially important during pregnancy. Doctors typically recommend side sleeping with pillows propping up your back and belly. Because blood flow is limited in a forward-lying position, sleeping on your back or stomach can reduce blood flow to the baby, leading to an uncomfortable feeling. For many, sleeping on the left side is the best option since it encourages good blood flow to yourself and your baby. If you usually sleep on your back or stomach, you may have to transition yourself to side sleeping. Although it may feel uncomfortable at first, your body will eventually adjust to the new sleep position.
Additionally, you can use pillows to help support your body in the side position. It can be helpful to place a pillow between your bent knees to help ease the pressure on your back and hips. Additionally, it can be helpful to place a small pillow behind your lower back or stomach to help provide extra support. The goal is to find a comfortable sleep position where you are able to doze off without worrying about being woken up by aching pain or an uncomfortable posture.
Maternal Benefits of Sleep
In the third trimester, restful sleep becomes especially important for the pregnant woman. Adequate sleep helps to reduce fatigue and stress, which can be beneficial for both the mother and baby. Restful sleep helps to ensure healthy growth and development of the fetus, as well as increases the mother’s ability to cope with labor pains. Not to mention, ample sleep is known to improve the skin and increase accurate implantation of placenta at the time of childbirth. Furthermore, sleep helps the body to produce hormones in beneficial amounts, such as estrogen and progesterone which regulate your metabolism.
Conclusion
Sleep is an important resource for pregnant women in their third trimester. When their changing body increases pressure on their abdomen and restlessness becomes a common issue, proper sleep hygiene and relaxation techniques can help establish consistent, restful sleep. Sleeping on the left side is the best sleep position for pregnant women as it helps provide better blood flow to both the baby and the mother, not to mention the multiple maternal benefits. It is important to keep in mind that everyone is different and finding the best sleep position and other tactics for your own sleep hygiene may take some trial and error.