How to Sleep Well During Pregnancy – Proper Sleep Habits in the Last Trimester

I often hear the phrase “I sleep poorly” from moms on MomsLab programs. To improve the quality of sleep in the third trimester, let’s figure out what exactly is interfering:

• Light sleep. You often wake up at 2-3-4 in the morning for no reason. It’s because the sleep phase is shallow, easily pulling you into a state of wakefulness.
• It’s uncomfortable to sleep. The size of the belly gets in the way, and breathing difficulties, especially after a late dinner, which we generally do not recommend, make it harder.
• Constantly need to go to the bathroom. You lie down for 5 minutes, but then you’re throwing off the blanket and running for a quick trip. This is due to the pressure of the baby on the bladder.
• Feeling unwell. Muscle cramps, stomach discomfort, swelling, back and pelvic area pain.

Don’t endure it, “until it’s all over.” Moreover, after childbirth, some mothers continue to have problems. This means that you need to start addressing them now. This will not only improve sleep but also serve as prevention for recovery issues.

When it’s uncomfortable to sleep with a belly

Remember, the most important thing is that you get enough sleep. If you read a categorical “no” on the internet about sleeping on your back, and you can’t fall asleep any other way, then sleep as you are accustomed!

Any change in your body’s condition, if you are of sound mind, you will feel even through sleep. Then you can shift to a more comfortable position.

If it’s hard to breathe but you still want to sleep on your back, then lie half-sideways. Place a pillow under one side and you’ll feel it’s easier to breathe. Moreover, there’s a lower risk of causing leg numbness and obstructing circulation in the pelvis.

For those who do not prefer the previous method! There is an option to sleep on your left side for better blood circulation. Additionally, this will further reduce discomfort and help you fall asleep.

An extra pillow can help improve sleep. Buy a special one for pregnant women or use a regular pillow. Place it under your feet to ease venous outflow, or between your knees.

Frequent Urges to Urinate and Sleep in the Third Trimester

If you have a problem and cannot get enough sleep, try these methods:

• avoid drinking water at night, and consume most of your fluid intake in the morning and afternoon;

• when using the restroom, lean as far forward as possible to completely empty your bladder;
• rule out medical indications – consult your doctor, and get tested to monitor possible infections.

How to Sleep Well During Pregnancy When You Are Stressed

A future mother experiences special stress. There’s anxiety about the upcoming birth and about the well-being of family relationships. Sometimes unpleasant thoughts get out of control and it becomes difficult to fall asleep.

How to help yourself if this happens too often:

1. Set a bedtime reminder on your phone, even if you don’t feel like sleeping. Try to wake up at the same time under any circumstances to train your body to the routine.
2. Create an evening ritual. For example, an hour-long walk nearby, a warm shower before bed, or all of these together! This way, you calm down and prepare your brain for sleep.
3. Ask a loved one for a massage. Not only will you get a dose of the “closeness” hormone dopamine, but you will also improve blood flow and reduce stress levels.
4. Do not lie down for more than 30 minutes. If sleep doesn’t come, don’t force yourself. It only enhances the stress. Tell yourself “If I don’t fall asleep in 5 minutes, I’ll go read a book.” And actually do it. Distract yourself and release the mental pressure. After another paragraph of the novel, you might not notice when yawning sneaks up, and you’ll want to sleep again! Important! Do not use a mobile phone, laptop, or TV as a distraction – the blue screen and random information only stimulate and awaken the nervous system. Check the room temperature. Ideally, it should be 18-22 degrees. Adjust with ventilation and an open window.
5. Remove the light. If an annoying streetlight is shining through the window, buy thick curtains or blinds. A budget option is a sleep mask.
6. Check if your clothing is too tight, if you’re sweating excessively because of the fabric, or if it scratches. Perhaps it is this annoying detail that you are overlooking.

Still can’t fall asleep? Consult the specialists at the momslab.com course for an online consultation, because sleep in the third trimester of pregnancy is very important!