Sleeping better in the third trimester

In the last three months, a growing belly, frequent trips to the bathroom, leg cramps and thoughts about the birth can interrupt your sleep. Sleep problems are very common at this stage; a few changes can help you rest more comfortably. Your sleeping position also becomes more important now.

After week 28, go to sleep on your side

Research shows that going to sleep on your back after week 28 may increase the risk of stillbirth; this is thought to be related to the flow of blood and oxygen to the baby. The safest position is on your side; either right or left is fine. Many doctors prefer the left side. If you wake up on your back during the night, don't worry; just turn onto your side and go back to sleep.

Tips for sleeping more comfortably

• Put a pillow between your knees and support your belly with another pillow.
• Try to go to bed and get up at the same time every day, and build a calm routine that helps you unwind before bed.
• Avoid afternoon and evening naps; they can make it harder to sleep at night.
• Don't use your phone or tablet right before bed; keep your bedroom dark and quiet.
• Don't drink tea, coffee or cola in the evening. Total daily caffeine should not exceed 200 mg.
• Do light exercise approved by your doctor during the day; walking or prenatal yoga can help you sleep.
• Don't eat within 3 hours of going to bed. If heartburn wakes you, raise your head and shoulders a little when you lie down.
• If worries about the birth or strange dreams are keeping you awake, talk about them with your partner or doctor; relaxation and breathing exercises can help.

Restless legs and cramps

If your legs tingle, throb or ache in the evening and you feel a constant urge to move them, this may be restless legs syndrome. It's more common in pregnancy and usually goes away after birth. Moving during the day, taking a warm bath before bed, massaging your legs and stretching can help. Because it can be linked to iron deficiency, tell your doctor if it's disturbing your sleep; they may check your blood levels. Always ask before taking any supplement or medicine.

For a sudden leg cramp, pulling your toes toward you and rubbing the muscle may help. But if your calf is red, warm or swollen on one side, see your doctor right away, as it could be a blood clot.

“Lying on your side, using pillows for support and sharing your worries: small but valuable steps for sleep in the last months.”

When should you tell your doctor?

• If sleeplessness comes with hopelessness or losing pleasure in things you used to enjoy: this can be a sign of depression, and it can be treated.
• If you snore loudly, someone notices you stop breathing in your sleep, you wake up with headaches or you're very sleepy during the day: these can point to sleep apnea. Sleep apnea may be linked to high blood pressure; be sure to mention it at your checkup and measure your blood pressure regularly.
• If your blood pressure is still 140/90 or higher after resting 5 minutes and measuring again, call your doctor today; if it's still 160/110 or higher after resting 15 minutes and measuring again, go to the hospital right away or call your local emergency number.
• If you have a severe headache that won't go away, vision problems, severe shortness of breath or severe pain in the upper right part of your abdomen, go to labor and delivery right away.
• If you have itching that gets worse at night and is mostly on your palms and soles, see your doctor without delay.