In the third trimester of pregnancy, one of the most common complaints of women is that they are tired. Oh, so tired. They spend their nights waking up and falling asleep, unable to get comfortable in one position, having to get up and use the bathroom every few hours, and generally unable to sleep. Pregnancy insomnia is not uncommon, and is caused by many factors. Not only is the inability to get comfortable a contributor, but anxiety about your upcoming delivery and motherhood are factors as well. Some folks laughingly say that third trimester pregnancy insomnia is just preparation for when baby comes and keeps you up all night. Even so, it can be maddening to spend your days fatigued.
The following tips may help you to sleep better!
- Body pillows. Doctors recommend that you sleep on your left side. And prop your belly up with a body pillow. In fact, positioning pillows around your body, between your knees, and making sure that your head is propped up to avoid heartburn – can help you get more comfortable. Body pillows and pregnancy pillows are definitely a God-send when you are pregnant.
- Try not to drink anything right before bed. The weight of your uterus pressing on your bladder is what makes your need to urinate so irritating. You can alleviate this some by avoiding fluids right before bedtime (or up to an hour before you go to sleep.) Still, chances are you will have to get up and pee during the night.
- Exercise. Take a nice walk mid-day. Do some yoga. You shouldn’t exercise at night before bedtime because it will give you a boost of energy that may make it hard to fall asleep. But don’t forget to exercise. Not only will it give you energy during the day, but it is a good way to blow off some steam and work out your anxieties.
- Give yourself 20 minutes of worry time every day and no more. Dedicate 20 minutes to write down your worries, your fears, or the thoughts that keep you up at night and then move on. You cannot fix or change these things at 2am. This can take some discipline, but is a helpful way to head off stress.
- Lavender or chamomile oils on your pillow or in your bedroom can help you slip off to slumber. Just remember that your sense of smell is stronger and a little can go a long way.
- Listen to calming music or meditate before bedtime.
- Take a nap during the day. A 20-30 minute power nap during the day can help reenergize you, and can help you feel less sleep deprived. Just don’t nap too long or you will interrupt your nighttime sleep routine.
- White noise! Get a fan or white noise maker for your bedroom. Studies show that white noise not only helps people fall asleep, but can help you stay asleep during the night.
Also, remember that this too shall pass. Even so, chances are once the baby is born, you will never get the kind of sleep that you used to.
Do you have any tips for women suffering with pregnancy insomnia?
Written By Stef, Mom of 4 @Momspirational
This information is not intended to replace the advice of a trained medical doctor. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. All contents copyright © Health & Parenting Ltd 2017. All rights reserved.