PREGNANCY
The Importance of Third Trimester Sleep
ZZZs are more crucial than ever—here is how to get them!
Written by
Happiest Baby Staff
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PREGNANCY
Written by
Happiest Baby Staff
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If you are not having trouble sleeping during your third trimester, go ahead and buy yourself a lottery ticket! Research shows that more than 98% of pregnant individuals wake throughout the night, 79% cannot find a comfortable sleeping position easily, and up to 80% of expecting mums experience insomnia by the end of the third trimester. In short: Pregnancy sleep problems are super common, and third trimester sleep problems are nearly inescapable. But that does not mean you should simply tough out your pregnancy sleep issues. In fact, doing so can be downright dangerous to you and your baby—especially in your third trimester.
PS: It is not too early to start thinking about fourth trimester sleep, too! Learn how SNOO adds up to 2 hours of sleep a night.
Sleep is considered an essential part of antinatal care. That is because getting high-quality sleep during pregnancy greatly influences a parent-to-be’s appetite, mood, memory, learning, and decision-making, all of which are super-important when getting ready to welcome a new baby. Plus, sleep helps regulate blood sugar and helps ensure your immune system is working as it should. But here is the rub with third trimester sleep: While experts agree that there is an increased need for sleep during this period, the third trimester is rife with serious sleep disturbances.
By the third trimester, parents-to-be experience a natural reduction in REM sleep, which is the type of sleep that boosts memory consolidation, emotional processing, and more. (It is also the stage of sleep where dreams occur.) Stage three non-REM sleep takes a hit late in pregnancy, too. That is important because this sleep stage is all about the deep, restorative rest that bolsters your immune function and helps your body and mind recover and reset so you can tackle another day. At the same time, pregnancy increases your risk for sleep disorders like restless legs syndrome, snoring, and obstructive sleep apnea. Plus, the increasing urge to pee in the middle of the night and the uptick of the hormone oxytocin late in pregnancy brings about fragmented sleep.
Whether due to pregnancy hormones, your expanding uterus, both, or something else, here are some common causes of third trimester sleep problems:
Not getting enough late-pregnancy sleep does more than wreak havoc on your mood. Poor sleep during pregnancy may increase your odds of certain pregnancy complications, such as pre-eclampsia, gestational diabetes, and preterm birth, according to a 2023 report. Mums-to-be who experience poor sleep during pregnancy are also 3.72 times more likely to develop depression during pregnancy than those who slept well. Research shows that those who experience sleep problems late in pregnancy appear to experience longer labours, more fatigue throughout labour, higher levels of fear and anxiety during labour, and they are more likely to have a cesarean delivery, too.
The sleep issues you encounter during pregnancy, especially during your third trimester, can have persistent effects even after your baby is born. For example, mums-to-be who had very poor sleep quality in their third trimester are most susceptible to “high-level depressive symptoms” in the postnatal period, indicates research published in the journal Frontiers in Psychiatry. Some reports note that the risk for postnatal depression is 2.71 times higher for those who slept poorly during pregnancy.
Another report, this one in BMC Pregnancy Childbirth, found that poor sleep in the third trimester may increase your risk of having a sleep disorder after your baby is born, too. The same researchers also discovered that a baby’s chance of developing a sleep disorder was about 2.6 times higher if their mum had a sleep disorder during their third trimester of pregnancy. (To help your newborn get the sleep they need, learn all about the 5 S’s for soothing babies now.)
First, the basics: Practice proper sleep hygiene, which includes going to bed and waking up at the same time every day. Ensure your bedroom is dark and free of distractions. (Blackout curtains or a sleep mask for the win!) Put an end to revenge bedtime procrastination by turning all devices off about 30 to 60 minutes before lights out. And keep your room between 20 and 22.2 degrees Celsius to help keep your warmer body cool enough for sleep.
Here are more proven ways to improve third trimester sleep:
Disclaimer: The information on our site is NOT medical advice for any specific person or condition. It is only meant as general information. If you have any medical questions and concerns about your child or yourself, please contact your health provider. Breastmilk is the best source of nutrition for babies. It is important that, in preparation for and during breastfeeding, mothers eat a healthy, balanced diet. Combined breast- and bottle-feeding in the first weeks of life may reduce the supply of a mother's breastmilk and reversing the decision not to breastfeed is difficult. If you do decide to use infant formula, you should follow instructions carefully.
