The third trimester brings a variety of sleep disturbances. Your growing baby is putting more pressure on your body and you may have trouble sleeping. Fear of labor, worries and bad dreams can also disrupt your normal sleep patterns.
Your baby is growing larger by the day during the third trimester, making you uncomfortable. This can make falling asleep and staying asleep more difficult. If you have trouble falling asleep, try reading a book, watching television or listening to quiet music. You can also make up for some of the sleep lost at night by taking a nap during the day.
Leg cramps are a common complaint in the third trimester. Don’t point your toes and stretch your legs in bed. This will make the cramps worse. Stand up and press your feet against the floor to help relieve the cramping. Sometimes a lack of calcium or potassium can aggravate cramps. Eat bananas for potassium and milk products to get enough calcium.
Back pain is common in the later stages of pregnancy. Use pillows between your legs, behind your back and under your belly to give you additional support. Ask your husband for a back rub before bed to help relieve the pain.
As your baby grows, she is pressing up into your lungs. This can leave you short of breath. If this disrupts your sleep, try using a few pillows under your head. This will elevate your head and take the pressure off. Sometimes shortness of breath can be caused by an iron deficiency. Talk to your doctor about this possibility. If this is the problem, iron supplements may help.
You may wake up frequently at night to use the bathroom. Try drinking less before bed at night. Eliminate caffeine and soda from your diet. These drinks are diuretics and will make you need to urinate more frequently. Go to the bathroom just before going to sleep at night to empty your bladder.
Fear about labor can make sleeping difficult as the big day approaches. Talk to your doctor, husband or friends about your fears. Talking can help you feel better. Take a prenatal class and read books about labor and delivery. Preparation is the key to feeling confident and reducing fears.
You may have vivid dreams or even nightmares during pregnancy. Again, talking about the dreams can help you feel better. Try doing something relaxing before bed. Yoga, deep breathing or relaxation exercises can help you relax. Quiet music may help inspire more positive thoughts before bedtime.