Third Trimester: 5 Reasons You Can't Sleep

By the time you hit your third trimester, baby is heavy, and your body is preparing for birth. This can lead to some aches, pains and unwanted ailments that can actually keep you up at night! Want to get some good sleep before baby gets here and you have to do post-midnight feeds and diaper changes? Here are 5 reasons why you’re likely tossing and turning during the final stretch of pregnancy and what you can do to soothe some of these pregnancy insomnia woes.

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5 reasons why sleeping gets harder in the third trimester

1. Back pain

Whether it’s the added weight and general change in your center of gravity that is causing your back to ache or it’s an early sign of labor (in which case it won’t be relieved by lying down), this is a very common issue in late pregnancy.

Make yourself as comfortable as possible in bed with lots of well-positioned pillows for support and try doing some yoga poses to work those muscles and loosen up those tight spots. Laying down with pregnancy pillows, as opposed to standing and sitting, can actually help relieve some of the pressure you are experiencing.

2. Braxton Hicks

Feels like you’re having contractions? If they stop or ease up when you lay down or take a warm bath, they are most likely Braxton Hicks contractions. These are a tightening sensation across the abdomen that is common from about 20 weeks onward and can get to be quite intense later in pregnancy.

They are a sign that your uterus is preparing for labor and are nothing to be concerned about. Before bed, try to relax as much as possible. Put your feet up, take a warm bath and drink lots of water.

Related: What are Braxton Hicks?

3. Heartburn

Baby is growing and is hungry but is also so big that you have very little room for food! This can cause heartburn in the second half of pregnancy that often seems to only get worse as baby grows. It also gets worse when you lay down, which doesn’t make getting some shut-eye a whole lot easier. You can find relief in pregnancy-approved antacids, but try to avoid spicy foods as much as possible, and eat a couple of hours before going to bed.

You can also opt for small meals throughout the day to satiate that raging appetite and put less pressure on your system, and elevate your head when you are laying down. And finally, homemade remedies, like apple cider vinegar, ginger and yogurt can all balance the acidity production in the stomach.

4. Sciatica pain

The sciatic nerve starts at your lower back and runs all the way down your buttocks to the back of your legs, ankles and feet. When the nerve gets compressed, it can cause a sharp, shooting pain, a tingling or even numbness along the entire nerve.

While the cause of this is usually not from pregnancy, the added weight gain, increased fluid retention, expanding uterus, growing belly or baby settling into his final downward position could put pressure on the nerve, leading to what is commonly known as “sciatica.”

To relieve the pain, apply a warm compress and relax in a comfortable position. Try to sleep on the side where you do not feel the pain, as this will relieve some of the pressure to the nerve. Acupuncture and prenatal massage can help as well as pelvic tilts to strengthen your core muscles and reduce the inflammation.

5. Lack of bladder control

Feeling a bit of leakage here and there? Don’t worry, it is totally normal, albeit a bit embarrassing. The added weight and pressure on your bladder can lead to a few squirts when you sneeze or laugh to hard. If you have a vaginal birth, then unfortunately this annoying pregnancy symptom might stick around for a while until you rebuild those muscles.

What can be done? Work those pelvic floor muscles. The stronger and more flexible they will be in holding and releasing in that urine, the better they will be at preventing leakage. Make sure you are drinking plenty of water, and add some high fiber foods into your diet. These help avoid constipation, which adds extra pressure on your bladder.

Can’t Sleep in the Third Trimester? Here’s What You Can Do

As you enter the third trimester of your pregnancy, it’s common to encounter challenges with sleep. With baby growing and your body preparing for birth, discomforts like back pain, Braxton Hicks contractions, heartburn, sciatica pain, and bladder control issues can disrupt your rest. But fear not, there are ways to alleviate some of these woes and promote better sleep.

Consider investing in pregnancy pillows to support your back and relieve pressure points. Gentle yoga poses can also help ease muscle tension and promote relaxation. To manage Braxton Hicks contractions, prioritize relaxation techniques like warm baths and hydration. Combat heartburn by avoiding spicy foods and opting for smaller, more frequent meals. Elevating your head while lying down can also provide relief.

For sciatica pain, apply warm compresses and practice pelvic tilts to strengthen core muscles and reduce inflammation. Additionally, prenatal massage and acupuncture may offer relief. And don’t forget about bladder control—incorporate pelvic floor exercises into your routine to strengthen these muscles and minimize leakage.

By addressing these discomforts and implementing strategies to promote relaxation and comfort, you can enhance your sleep quality during the final stretch of pregnancy. Rest assured, better sleep awaits as you prepare for the arrival of your little one.

Written by Sasha Romary. Sasha launched The Modern Mama in 2016 to provide maternity and postpartum support to women worldwide. As a trained postpartum doula, Sasha uses evidence-based information and a practical approach to supporting new parents in preparing for the arrival of a new baby and in the early days of parenthood. Follow her adventures at @_themodernmama.

Frequently Asked Questions FAQ

What are common sleep challenges?

Many expectant mothers experience a range of sleep challenges. These may include back pain, Braxton Hicks contractions, heartburn, sciatica pain, and bladder control issues. These discomforts can make it difficult to find a comfortable sleeping position and may disrupt sleep throughout the night.

How can I alleviate back pain while sleeping?

To alleviate back pain during sleep, consider using pregnancy pillows to provide support to your back and relieve pressure points. Additionally, practicing gentle yoga poses before bedtime can help ease muscle tension and promote relaxation, contributing to better sleep quality.

What can I do about Braxton Hicks contractions that disturb my sleep?

Braxton Hicks contractions, although uncomfortable, are typically harmless and common. To manage these contractions and improve sleep quality, prioritize relaxation techniques such as warm baths, hydration, and deep breathing exercises. Creating a calm bedtime routine may also help alleviate discomfort.

How can I cope with heartburn affecting my sleep?

Heartburn often worsens due to the growing size of the baby and increased pressure on the stomach. To cope with heartburn and minimize its impact on sleep, avoid spicy and acidic foods, especially before bedtime. Opt for smaller, more frequent meals and elevate your head while lying down to reduce reflux symptoms.

What strategies can I use to address sciatica pain for better sleep?

Sciatica pain, characterized by sharp, shooting sensations along the sciatic nerve, can disrupt sleep in the third trimester. Applying warm compresses to the affected area and practicing pelvic tilts to strengthen core muscles may help alleviate discomfort. Additionally, consider prenatal massage and acupuncture as alternative therapies for pain relief.

How can I manage bladder control issues during the third trimester?

Bladder control issues, such as leakage or frequent urination, are common due to increased pressure on the bladder from the growing baby. To manage these issues and promote better sleep, incorporate pelvic floor exercises into your daily routine to strengthen these muscles. Additionally, maintain hydration and include high-fiber foods in your diet to support bladder health.

Is it normal to experience sleep disturbances?

Yes, it is entirely normal to experience sleep disturbances. The physical changes and discomforts associated with late pregnancy, coupled with anxiety and anticipation about labor and delivery, can contribute to disrupted sleep patterns. However, implementing relaxation techniques, creating a comfortable sleep environment, and practicing good sleep hygiene can help improve sleep quality during this stage of pregnancy.

A version of this story was originally published on June 22, 2021. It has been updated.