Pregnancy is such a wonderful period in a woman’s life, and it could be wonderful for those who have kids on the way. At the same time, some who are pregnant have to deal with nights of little sleep, restlessness, and constant wake-ups. This is especially the case in the third trimester when not only discomfort but also hormonal changes and anxiety about childbirth can prevent you from sleeping at night.
But hey, there’s the light at the end of the tunnel! Good sleep can be ensured during pregnancy by using specific methods and tips, and what is better, even in the later stages of it. Let’s see what are the verified means of providing your body and your baby with necessary sleep.
Why It Is So Hard To Sleep in Late Pregnancy
If we start off by giving some answers to the question at hand, it will be easier for everyone to get to the solution. What are the changes that indicate you are struggling with sleep in the last trimester?
They are:
- Feeling uncomfortable because of an expanding belly, back pain, and pressure on the pelvis
- Frequent urination caused by the work of the kidneys and the pressure exerted by the uterus on the bladder
- Heartburn and stomach problems
- Cramps and restless legs, oh my!
- Nervousness concerning childbirth, parenting, or health problems
All these are no doubt the reason behind your hard times not only in falling asleep and in the middle of the night. So, let’s go through all of them one by one, and dispel the darkness of your gloom
1. Sleep on Your Left Side (and Use Pillows!)
Most Effective: A picture of the recommended sleep positions for pregnancy.
It is the best sleeping position according to doctors to lie down on your left side, particularly in the last trimester. Such a posture will facilitate the flow of blood to your baby, kidneys, and uterus, at the same time, it will also keep your liver free from being pressed by the uterus.
Tip: Put a pillow between your knees and another one under your belly for ultimate comfort. Alternatively, a full-body pregnancy pillow can also be of huge help in supporting the parts of your body that need it the most.
A calming bedtime ritual can ready your brain for sleep. Try:
Best Image Placement: Cozy night routine setup with warm lighting and a book.
2. Build a Wind-Down Routine
Or that you are going to be developing your mental attitude. The latter actually clears your mind for what is good for you at that moment by setting the tone of your conscience up to the right towards the right.
- Deep and slow breathing exercises
- Listening to soothing music/audio stories
- Some light stretching or prenatal yoga, for example
- Some deep breaths or meditation would be a perfect choice
It is recommended to stay away from the screens for at least 30-60 minutes before going to sleep because their blue light suppresses the secretion of melatonin.
3. Create a bedroom that induces sound sleep
Position-two-rote: A tranquil, dim bedroom boasting soft and cozy bedding.
Your sleeping area ought to be no longer than only dark, but very quiet and cool. The following point gives some ideas about how you can achieve exactly this:
- Make use of blackout curtains to fob off outside light
- Enquiry About A White Noise Machine Or A Fan
- Buy some kind of breathable, comfortable bedclothes that are going to help a lot in the process of the temperature change.
- That is, of course, a safe practice on the condition that one is careful with its use.
4. Healthy Eating
Your digestive system can also be negatively affected by late-night eating. Here are some diet and nutrition tips that you can follow to stay healthy:
- Avoid the intake of spicy, high-fat, and acidic foods before you go to bed
- It is better to eat small meals more frequently during the day
- If you just ate a meal, don’t lie down immediately
In the case that there is still heartburn, then the solution here is to try raising the head of the bed or using a wedge pillow.
5. Keep your Anxiety Level at Bay with Journaling or Support
The most terrible moments that one could experience anxious thoughts are the nighttime when one is alone in a quiet room. To relax your mind:
- Keep a journal to write things done so you won’t forget
- How about joining a group of moms-to-be? Think about it, at least
- Talk to those who have had similar experiences and thus can surely help you reduce stress.
Chances are, your site has some content regarding mental health or prenatal stress relief articles here, to which you could include links for better relatedness.
6. Keep Yourself Physically Active (Throughout the Day)
Best Image Choice: A proper choice of the pregnant person would be her doing yoga.
So, if you want to stay energetic and be able to sleep better at night, you should move a little every day. Some ideas are:
- Prenatal yoga
- Light walks in fresh air
- Gentle stretching in the evening
Exercising close to the bedtime is not recommended because it will have an overpowering effect.
7. Rest Mechanically
Sleeps are unquestionably alright, only see to it that they are short and within the day. A nap of 20-30 minutes before 3 p.m. can revive you without disturbing the sleep at night.
8. Drink Fluids Wisely At Night
Staying hydrated is essential but avoid some water a few hours before bedtime to prevent waking up to pee. You won’t be bothered by the need for a bathroom and you still comply with your daily intake.
9. Test Natural Relaxation Aids (with Doctor Approval)
There are a couple of natural remedies that may help you relax, such as:
- Magnesium supplements (that can also relieve leg cramps)
- Chamomile or peppermint tea
- Soft aromatherapy
Remember to always consult your doctor before the use.
10. Learn When to Communicate with Your Doctor
The lack of sleep and frequent restless leg syndrome or signs of sleep apnea such as snoring and gasping are the issues to tell your healthcare provider about. You can be suited for more treatment, support, or comfort.
