Sleep problems affect up to 75% of pregnant people by the third trimester. Causes include physical discomfort, frequent urination, heartburn, restless legs, and anxiety. What helps: side sleeping with pillows, consistent sleep routine, managing heartburn, reducing fluids before bed, relaxation techniques, and gentle daytime exercise. Avoid sleep medications without GP advice.
Physical discomfort. Finding a comfortable position gets harder as your bump grows. Frequent urination. Multiple nighttime toilet trips are almost universal by the third trimester. Heartburn. Lying down makes it worse. Restless legs. Affects roughly 1 in 5 pregnant people, may be linked to iron deficiency. Anxiety. Worries about birth, baby, and life changes. Hormonal changes. Progesterone causes daytime drowsiness but fragments nighttime sleep.
Sleep position. Side sleeping from 28 weeks. Pillow between knees, pillow behind back. Sleep hygiene. Consistent times, cool dark room, no screens 30 to 60 minutes before bed. Manage heartburn. Last meal 2 to 3 hours before bed, prop up with a pillow, avoid spicy and acidic foods. Gaviscon is safe. Reduce toilet trips. Stay hydrated during the day, reduce fluids 2 hours before bed. Restless legs. Check iron levels, gentle stretching, warm bath, reduce caffeine. Relaxation. Progressive muscle relaxation, guided meditation, breathing exercises. Gentle exercise. Walking, swimming, prenatal yoga improve sleep quality.
Sleep medications are generally not recommended. Herbal sleep aids lack safety data in pregnancy. Caffeine after midday can contribute to insomnia.
Mention sleep problems at your next appointment. If anxiety is the main cause, your midwife can screen for antenatal anxiety. Severe snoring or breathing pauses during sleep should also be mentioned.
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