Insomnia during the third trimester: what to know

A larger abdomen can make comfortable positions difficult, while back or pelvic discomfort, reflux, leg cramps, fetal movement, and frequent urination interrupt the night. Anticipation about labour or caring for a newborn can add mental alertness. Waking often can leave you tired and less able to concentrate, so describe both night symptoms and daytime effects rather than focusing only on hours in bed.

New loud snoring, choking or pauses in breathing, intense itching, or a sudden change in how you feel should not be dismissed as ordinary late-pregnancy sleep loss.

Try a consistent wake time, morning daylight, and a quiet wind-down. Arrange pillows for support and ask your maternity team about safe positions and exercises for back or pelvic discomfort. Take smaller evening drinks while maintaining daytime hydration, and address reflux with pregnancy-appropriate advice. If you cannot sleep, pause the effort with a dim-light activity and return when drowsy. Do not use over-the-counter sleep products without professional guidance.

Contact your maternity team for persistent sleep loss, severe itching, new breathing problems, painful regular contractions, vaginal bleeding, fluid leakage, severe headache or visual symptoms, sudden swelling, or reduced fetal movement. Seek urgent help for chest pain, severe breathlessness, fainting, or thoughts of self-harm.

Ask whether your discomfort, reflux, leg symptoms, mood, or breathing needs assessment, and which sleep strategies or treatments are appropriate so close to birth.