TH E BIG SLEEP

Sleep Tips for the Third Trimester

The third trimester of pregnancy brings with it several sleep-related changes and struggles. If your nights are being disturbed by insomnia, frequent trips to the loo and an uncomfortable burning sensation in your chest, you’re not alone. New research from sleep technology firm Simba reveals that almost two thirds [60%] of expectant mums have been kept awake at night by heartburn and indigestion during pregnancy, particularly in the second and third trimesters. While 65% of prenatal parents experienced a notable rise in nocturnal leg cramps during the final phase, making sleep more elusive. But there are ways to improve your sleep quality if you are experiencing di culties.

Back and Belly Pain

Six in 10 prenatal mums report increased lower back pain, sore and aching muscles during the later stages of pregnancy according to Simba’s new data, which in turn causes sleep disturbances. Higher levels of progesterone during pregnancy relax the muscles and joints to accommodate the growing uterus and enhance flexibility in your pelvis so the baby can pass through the birth canal more easily. But this can cause pain. “The right sleep set-up can make all the di erence during pregnancy”, says Lisa. “A responsive mattress that allows cooling airflow and provides good spinal, pelvic, and bump support. An adjustable pillow, and breathable, cotton sheets and bedding can help regulate a warmer body temperature.” If you have back pain during pregnancy, sleep on your side, not your back. Bend one or both knees. Try using a pregnancy or support pillow between your bent knees, behind your back or under your abdomen.

Leg Cramps and Restless Legs Syndrome

Characterised by a constant urge to move them, studies highlight that as many as 1 in 3 people in their third trimester have restless legs. If you’re struggling with annoying leg cramps, you’re not alone. “Restless leg syndrome can be linked to things like low iron and folic acid deficiencies. So go and see your GP,” advises Artis. “And if you find yourself tossing and turning all of the time during the night - this could be down to the hormonal changes during pregnancy that raise the body temperature.” The Simba 3-in-1 duvet has a cooling heat control technology and can be split into a lighter 3.5 tog layer.

Heartburn

Your uterus expands as your baby develops. A crowded tummy can push stomach acids upward, into your oesophagus. That’s why heartburn is more common during the final few months of pregnancy. Artis recommends “propping yourself up in bed, trying to raise the head a little bit, because that helps keep the reflux down. Look to eat smaller meals and avoid eating large meals before bedtime.” If you have heartburn at night, left is best. Rightside sleeping can hinder digestion as food has to work more against gravity.

Day Time Sleepiness

A growing baby bump, a rise in sleepless nights and increased jitters around giving birth can make daytime tiredness or fatigue way more pronounced in the third trimester. It’s like carrying a backpack around constantly that weighs more each day. It’s exhausting. “My view on napping is that it comes down to the individual’, continues Lisa, expert at The Sleep Charity, “there is no one-size-fits-all. Listen to your body.” Make sure you’re eating enough and healthily. Fatigue can be linked to iron deficiency, so look to consume foods that will keep your energy up and blood sugar stable throughout the day.

Lisa Artis is deputy CEO at sleep tech firm Simba’s charity partner, The Sleep Charity