Getting a good night’s sleep in your third trimester might feel impossible, thanks to all of the factors that make it a serious challenge. Between the squished bladder, heartburn, restless legs, and uncomfortable size, it’s amazing that women at the end of their pregnancy sleep at all!
Here are 5 of the very best tips for getting a great night’s rest:
1. Get Comfy
So, this one’s easier said than done. But there are a few things that will make you so much cozier. Buy at least one body pillow or one of those C-shaped wrap-around pregnancy pillows. Since you need to sleep on your side in the final stage of pregnancy, it helps to support your tummy. That way, you won’t have too much weight pulling on your back. Putting a pillow in between your knees will help keep your hips aligned. Then, put another pillow behind your back so you don’t roll onto your back in your sleep.
2. Lights Off for Bathroom Trips
There’s no avoiding multiple bathroom trips in the middle of the night. It’s so important to keep hydrated during pregnancy, but your bladder is being squished by your growing baby. So, try to remain as sleepy as possible during your late-night bathroom breaks. Just pee in the dark, even if it means keeping your eyes closed.
When you turn on the lights, you’ll feel more awake and it might be difficult to fall back asleep. Once you’re alert, you might have a difficult time getting your thoughts to quiet down or struggle to get comfortable.
3. Help Your Heartburn
Heartburn is very common in the late stages of pregnancy, and it can make any night rough. Try avoiding spicy and greasy foods, which make heartburn worse. Taking Tums may help, but make sure to ask your doctor before chomping them down. Some women have told us that taking a shot of apple cider vinegar stops heartburn. Another tip is to elevate yourself: try sleeping in a recliner or propping yourself up with lots of pillows.
4. Drink Tea
Many moms-to-be find chamomile tea to be helpful. Use two bags, cover your mug, and let it steep for at least 10 minutes to get the maximum soothing effect that chamomile provides. Just make sure to check with your doc, even before drinking herbal tea. That’s because some herbs aren’t safe for pregnant women.
5. Go to Bed Tired
When you’re hugely pregnant, it’s easy to skip exercise. But even if you’re tired mentally, your body might not agree.
Fitting in some moderate exercise can really help you get quality sleep. It’ll help you feel more energetic and awake during the day. Prenatal yoga, water aerobics, or a simple walk are great ways get tired for bedtime. Exercising in your third trimester has lots benefits: it’ll help you get in shape for labor, and also get you the sleep that you need. So roll out that yoga mat or lace up those walking shoes, and get ready for a great night’s sleep!