Sleep trouble in the last month of pregnancy: causes and easy fixes

Sleep is the biggest struggle in the last month of pregnancy. Women feel tired all day but cannot sleep at night. The belly has grown large, frequent trips to the bathroom are needed, and the legs ache too. Almost all women face this problem.

The first reason is frequent urination. During pregnancy, hormones in the body change and the baby in the womb keeps growing, putting direct pressure on the bladder. This means frequent trips to the bathroom, especially at night, and waking up again just after falling asleep.

The second reason is acidity and heartburn. Pressure on the stomach increases during this period, so after eating, acid rises, causing heartburn and indigestion. Sleeping immediately after dinner makes this worse.

The third reason is back and leg pain. Weight gain puts the entire load on the back, causing back pain. Some women get leg cramps at night and feel a constant urge to move their legs, which breaks their sleep.

The fourth reason is the baby's movement in the womb. The baby often becomes more active at night, kicking and moving, making it hard for the mother to fall asleep or stay asleep.

The fifth reason is constant worrying thoughts. Questions such as how the delivery will go, whether the baby will be fine, and whether she will be a good mother keep coming to mind, so the mind does not settle and sleep does not come even though the body is tired.

Some easy remedies for better sleep have also been suggested. Special large pillows for pregnant women are available in the market; if not, two or three ordinary pillows can be used instead, one under the belly, one behind the back and one between the knees, making it comfortable to sleep on one's side. In the last month, doctors also advise sleeping on one's side, especially the left side; if one ends up sleeping on the back during sleep, there is no need to worry, one should simply turn back onto the side gently upon noticing it. Dinner should be eaten at least two hours before bedtime, and oily, spicy or heavy food should be avoided, as this reduces acidity problems. Avoiding tea and coffee after evening is also advised, since the caffeine in them disturbs sleep. It is also suggested to develop a habit of sleeping and waking at the same time every day. Light stretching before bed, deep breathing, reading a book or taking a warm bath, and avoiding the mobile phone while trying to sleep, all help bring better sleep.

Some women are given magnesium tablets by their doctor for sleep, which can help, but no tablet should be taken on one's own; a doctor should always be consulted first. Reduced sleep in the last month is normal, but if there is trouble sleeping every day, distress through the day because of it, loud snoring, difficulty breathing during sleep, or a lot of restlessness in the legs, a doctor should definitely be consulted and this should not be ignored. With small changes, the support of pillows and keeping the mind calm, this last stretch too can pass comfortably.