10 tips for a good sleep during the 3rd trimester
Stress, hormonal upheaval, and a growing abdomen: all these factors can cause insomnia, nighttime dreaming and nightmares, resulting in fatigue and drowsiness during the day. To solve this problem, listen to your body!
- Relax! Sleep problems are often linked to anxiety, which may increase as your baby’s birth approaches. Don't hesitate to speak to your doctor or your midwife about this; they will be able to reassure you.
- Why not do gentle exercise, such as prenatal yoga? Sleep problems can be related to a lack of physical activity. Prenatal yoga can also help you relax and become more aware of your mind and body. Read more about exercising during pregnancy.
- During the third trimester, avoid lying on your stomach or back to sleep. It’s best to sleep on your side – preferably the left side, which will help increase blood flow to your placenta and baby1.
- Eat light meals that are easy to digest. Avoid rich or fatty foods. Learn more about food choices for a healthy pregnancy now.
- Avoid drinking caffeinated beverages (like coffee or tea) later in the day. Instead, opt for non-caffeinated drinks, like water, milk, or coconut water. Fresh fruit juices are nutritious, but can contain more sugar than you need – to combat this, add some veggies or try diluting it 50:50 with water.
- Don't start tidying up your home just before you go to bed, as this might unsettle you! Give preference to calm and relaxing activities, such as a bath, a massage, a little reading or a little walk in the garden or the street. It is up to you to find your preferred activity!
- Make sure that your bedroom is tidy and well ventilated, as this may help you sleep!
- Try to go to bed at your regular time or even a bit early. It is essential to give your body time to rest.
- If possible, don't hesitate to take a little nap for about fifteen minutes during the day. Don't worry - this should not prevent you from sleeping at night!
- If these solutions don't work, talk to your doctor.
References:
- 1 American Pregnancy Association. Sleeping positions during pregnancy. Available at: https://americanpregnancy.org/pregnancy-health/sleeping-positions-during-pregnancy/
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