Insomnia in the third trimester: what should you know?

A growing abdomen can make turning and finding a comfortable position harder. Backache, leg cramps, heartburn, nasal congestion, and trips to the bathroom may interrupt sleep. Worry about labour or changes in mood can add mental alertness at night.

Sleep disruption is common in late pregnancy, but it should not be used to explain away new symptoms. Snoring with pauses in breathing, severe itching, swelling, headache, or visual changes needs discussion with the maternity team.

Try side-lying with pillows supporting the abdomen, between the knees, and behind the back. Keep evening drinks moderate while staying hydrated during the day, and ask about safe relief for reflux, cramps, pain, or congestion. A regular wake time, daylight, and a quiet wind-down can reinforce sleep.

Check every medicine, herbal product, and supplement with your midwife, obstetrician, or pharmacist. Do not start a sleep aid because it is sold without a prescription.

Contact your maternity team urgently for reduced fetal movement, vaginal bleeding, leaking fluid, regular painful contractions, severe headache, visual disturbance, sudden swelling, chest pain, or trouble breathing. Seek advice for persistent insomnia that is affecting safety, mood, or ability to function.

Which position and pillow support are suitable for me? Could reflux, itching, pain, or breathing be contributing? What sleep treatments are safe during pregnancy?