You are in your third trimester and your baby bump is now too large to let you get a comfortable night’s sleep. Then, there is the heartburn, cramps and swelling to deal with. Plus your baby’s head is pressing against your bladder and you have to go rushing to the bathroom every half an hour.
Here are some tips to make your sleep more comfortable during this period-
- Throughout the pregnancy, it is a good idea to sleep on your left side. It allows free passage of blood and nutrients to pass to your baby. Do not sleep on your back. It inhibits the supply of blood and nutrients to your baby. Plus it causes nausea and morning sickness.
- Invest in a curved maternity pillow. This will allow you to get into a comfortable position while you sleep.
- Try wedging pillows between your legs and behind your back for support as you sleep on your left.
- Wear loose and comfortable clothing that gives you a ‘sleep- like’ feeling. Preferably cotton that breathes.
- If instead of the bed, you find dozing on the couch or a sofa cozier, you could try that instead. It is your comfort that matters the most.
- Chew your food well at meal times. Eat a light meal at dinner. Avoid spicy food. All this will ensure less reflex and heartburn.
- When you do visit the bathroom, lean forward as you relieve yourself so that bladder empties itself and you are comfortable at least for some time. This time, might be enough for you to fall asleep!
- Cut down on the caffeine. As such it inhibits the intake of iron by your body which is so vital for you and your baby right now. Plus it tends to inhibit sleep as well.
- Make sure you have some exercise. This brings in oxygen into your body. This also makes you tired enough to sleep. Do not overdo it. Walking and exercising are the best form of exercise right now.
- Try a warm bath before bedtime. It relieves back pain, aching muscles and reduces leg cramps.
- About 15 minutes before you get into the bed, switch off all the distractions. Switch off the television, get rid of the ipad and put down that thrilling book. Let your mind relax.
- If nothing works then get up and walk around a little. Do some light reading and try to sleep again.
- The important thing here is to stop worrying. Do not stare at the clock and fret about the number of hours of sleep you missed. Your baby is not going to be alright even if you are a little sleep deprived.
Do know that all this will pass soon and you will be a proud mother soon. Of course, then, you will be kept awake by your little child’s cries. So try and sleep as much as you can now, while you have some silence.