Your baby bump is waaaaay past the “maybe it’s a food baby” stage, and your still-growing mini-me seems to think that a late-night dance party on top of your bladder is totally in order. What’s more, that spicy pad thai you had for dinner is giving you wicked heartburn, and it must be 80 degrees in your bedroom. In other words: You can’t sleep. Even though you’re probably in store for plenty of sleepless nights ahead, it is possible to get comfortable and get some rest before baby arrives. Check out these easy ways to get a good night’s sleep during trimester number three.
1. Limit liquids before bedtime. Hydration is absolutely important at every stage of pregnancy, but that doesn’t mean you should be chugging water late at night. Gradually reduce your liquid intake before your regular bedtime hour to cut down on the middle-of-the-night bathroom breaks.
2. Eat, wait, and then sleep. Most women experience heartburn during pregnancy, especially in the third trimester, and lying down immediately after you eat might will make it worse. Even though you may feel like a post-dinner snooze, try to stay sitting up for at least half an hour after eating to reduce the risk.
3. Keep cool. Waking up in a puddle of sweat is gross, but it’s completely normal for this stage of pregnancy. While you don’t have to crank the AC all the way up, cracking a window or setting the temperature a few degrees lower may make your sleep session much more comfortable.
4. Sleep with a body pillow. There’s a reason pregnancy body pillows are a booming industry; they actually work. A body pillow offers added comfort for your achy back and tired legs, plus plenty of support for that unwieldy belly.
5. Wear loose clothing. Now is not the time for a little lacy number. Instead, go for something with room to move, and chose breathable fabrics that won’t make you overheat.
6. Go screen-free. It’s tempting to Google “How big is my baby right now?” and, “How much does childbirth really hurt?” until late in the night, but that won’t help you to get the rest you need. Turn your phone, tablet, and every other screen off at least half an hour before bed. Going screen-free may make it easier to drift off, or at the very least, calm down and relax before bed.
7. Watch what you eat: Along with waiting to get horizontal, pay close attention to what’s on the dinner menu. Spicy or heavy foods can add to your heartburn.
8. Find the best place to rest. Even though your pillow-top bed’s squishiness was ideal during your pre-pregnancy days, it doesn’t feel so great now that your body has gone through some pretty major changes. If your bed’s comfort factor has gone downhill, try out some other bedtime options. The couch, a cozy chair, or a futon may make it easier for you to fall (and stay) asleep.
9. Walk before bed. Not only will the exercise help you to relax, but the movement may make your achy legs feel better. It’s common for very pregnant women (in the third trimester) to experience leg cramps or restless leg syndrome. Light exercise, such as walking, may help to alleviate these uncomfortable feelings.
What helped you to sleep during your pregnancy? Share your picks and tweet us @BritandCo!
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