Five tips for getting better sleep in the third trimester
Adequate sleep is important for your baby’s development from infancy into childhood, but did you also know that the quality of sleep you are getting when you are pregnant can be as equally as important for them?
Believe it or not, how well you sleep during pregnancy can impact your little one! Scientific research suggests that women who do not get enough sleep during pregnancy can be at a higher risk of developing various pregnancy complications, such as preeclampsia or high blood pressure, gestational diabetes and/or longer labors and, higher rates of cesarean section.
Because of this, you will want to try to prioritize good rest during pregnancy to avoid these risks. To further support the benefits of good sleep, research shows that adequate sleep during pregnancy can lead to higher breastfeeding success, and a lower chance of depression during pregnancy and postpartum.
While each trimester of pregnancy brings its own challenges, for most women, the third trimester of pregnancy can be one of the most difficult to get adequate rest. With the continuous shift in hormones, the inability to get comfortable with a growing belly, and lets not forget the need to frequently go to the restroom at night— it’s no surprise getting good sleep during this time can be difficult!
So, what to do?
Luckily there are 5 practical steps you can take during the third trimester of pregnancy to prioritize your sleep!
1) Create a sleep environment that is conducive to rest.
Just as you would for your baby when they arrive, create a sleep environment for yourself that promotes sleep. You want your bedroom to be calm and dark for all sleep periods, and be sure to remove any electronics from your room, such as televisions and put your cell phone away from your bed to charge, or in another room entirely. This will help limit distractions when falling asleep. Also, try to keep the temperature in your room on the cooler side, between 68-72 degrees Fahrenheit, and use a white noise machine to drown out any extra noise that may keep you awake.
2) Eliminate electronics in the evening
When you are preparing yourself for a sleep period, you want your melatonin (known as the sleepy hormone) to help lull you to sleep, so it is important to know in some cases melatonin will not be produced until you are in a darker environment. Television, ipads, cell phones and other sources of artificial light can be very stimulating, and may suppress your melatonin and increase your cortisol levels. This will in turn make it more difficult to fall asleep and stay asleep. Because of this, it can be beneficial to eliminate any screen time about one hour before you go to bed. Those emails, and social media posts can wait until tomorrow!
3) Find simple and practical ways to reduce stress
If you are a parent, or even a soon-to-be parent, you’ve probably had the experience of where the second you head hits the pillow a flood of stressful thoughts start running around inside your head. There are ways to solve this problem and reduce your stress so you aren’t “taking your worries to bed with you”, or at the very least, are able to quiet your mind down a little and improve your rest.
One thing you can do is make to-do lists ahead of time, perhaps in the morning, so you aren’t worrying about tomorrow’s tasks as you are trying to fall asleep. A lot of times we are so used to worrying, that we worry even more when we try to stop worrying! This is why a to do list can be helpful because it not only keeps you organized but it helps designate a time to focus on things that need attending in a more productive way, and help us feel more in control.
Regular exercise can help reduce stress as well, and is recommended for pregnant women as it is an important part of quality sleep hygiene. Just be sure you are cleared by your doctor before starting a new exercise program. However, just like screen time use, don’t exercise too close to bedtime as it can have an opposite, energizing effect. Instead aim for some light stretching before bed to help wind down.
4) Find a comfortable and healthy sleeping position
As you get into the third trimester of your pregnancy, it can be more and more difficult to find a comfortable sleeping position. It is recommended that pregnant mommas sleep on their left side with their legs slightly tucked up towards their chin. This position can help increase blood flow to the uterus and deliver nutrients and oxygen to the baby. If you are not used to sleeping on your left side, a pillow tucked between the legs, tucked into the small of your back or propping up your belly may help you feel more comfortable and get better rest!
5) Avoid fluids and large meals before bedtime
While it is important for pregnant women to stay well hydrated throughout the day, it is recommended to avoid drinking large quantities of fluids right before bed. lead to more frequent trips to the bathroom overnight disrupting your sleep. In addition, it can be helpful to eat smaller, more frequent meals throughout the day instead of eating large portions all at once, especially before bedtime, as this can help to prevent heartburn which can also disrupt sleep.
With all that being said, while it is good to try to prioritize your sleep during pregnancy, especially in the third trimester, avoid focusing on it to the point where it becomes a major source of stress. This last leg of your pregnancy is meant to be enjoyed so find ways to unwind, and enjoy it as best as you can!
Disclosure: A couple of these links are affiliate links, where we earn a small amount from your purchase. However, all of our product recommendations are always authentic and honest, and the commission does not affect our recommendation.
Sources:
Pien, Grace Weiwei. “Get a Good Night’s Sleep During Pregnancy.” Johns Hopkins Medicine,
www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-
pregnancy/get-agood-nights-sleep-during-pregnancy.
Pacheco, Danielle. “Sleeping During Your Third Trimester.” Sleep Foundation, 4 Sept. 2020,
www.sleepfoundation.org/pregnancy/sleeping-during-3rd-trimester#.~:text=Why Sleep is
Important During Your Third Timester&text=In terms of risks to, depression during
Pregnancy and postpartum.
Related articles:
The alarming danger of sleep deprivation and how to fix it