Even if you were always a great sleeper, being pregnant can
change all that. In some ways, your body is preparing you to be up in
the night feeding and caring for your baby. Wakefulness and insomnia is
common in the third trimester. However, follow these suggestions to get
adequate rest.
1) Evaluate Your Food and Drink
Smoking and consuming alcohol should be avoided on the basis of harming your baby but there is another reason. Nicotine and alcohol may lead to less restful sleep so both should be avoided.
Smoking and consuming alcohol should be avoided on the basis of harming your baby but there is another reason. Nicotine and alcohol may lead to less restful sleep so both should be avoided.
Staying hydrated is key in your pregnancy but try to take in your fluids in the early part of the day so your bladder doesn't wake you up unnecessarily.
Try
to avoid foods that cause heartburn and indigestion, especially before
bed. Eating smaller meals throughout the day can help with this instead
of eating a large evening meal. If you suffer from morning sickness,
eating a small protein snack before bedtime may help quell your morning
nausea or keep crackers or biscuits by the bed to eat before you even
get out of bed.
2) Nap
If you can swing it, try to take a 30 to 60 minute nap during the day. You'll feel sharper and less fatigued throughout your pregnancy. Be sure to keep your naptime to an hour or less or it may haunt you later when you're trying to fall asleep at night. Also, nap in the early afternoon so you can get to bed at a reasonable hour.
If you can swing it, try to take a 30 to 60 minute nap during the day. You'll feel sharper and less fatigued throughout your pregnancy. Be sure to keep your naptime to an hour or less or it may haunt you later when you're trying to fall asleep at night. Also, nap in the early afternoon so you can get to bed at a reasonable hour.
3) Start Your Day with a Workout
Getting exercise is great in promoting rest but make sure you start your day with exercise. Working out too late in the day may release chemicals in your body that keep you awake or prevent you from entering a deep sleep cycle. If you can, make sure your workout ends at least four hours before you turn in. Take a nightly15-30 minute walk with your partner. You'll sleep better.
Getting exercise is great in promoting rest but make sure you start your day with exercise. Working out too late in the day may release chemicals in your body that keep you awake or prevent you from entering a deep sleep cycle. If you can, make sure your workout ends at least four hours before you turn in. Take a nightly15-30 minute walk with your partner. You'll sleep better.
4) Write Down Your Worries
If you lie awake thinking about all the things you have to get prepare for the baby's birth or let your to-do list cloud your thinking, you'll probably toss and turn all night. Keep a notepad next to your bed and if you must, jot down a few things that are bothering you or that you want to address. That way you can remember what you need to do without it disrupting your sleep.
If you lie awake thinking about all the things you have to get prepare for the baby's birth or let your to-do list cloud your thinking, you'll probably toss and turn all night. Keep a notepad next to your bed and if you must, jot down a few things that are bothering you or that you want to address. That way you can remember what you need to do without it disrupting your sleep.
5) Practice Relaxation
Learn how to breathe for relaxation (deep belly breathing) and practice for 5 minutes both before and after you first get into bed. Then focus on progressively relaxing your muscles starting with the muscles in your face all the way down to your toes.
Learn how to breathe for relaxation (deep belly breathing) and practice for 5 minutes both before and after you first get into bed. Then focus on progressively relaxing your muscles starting with the muscles in your face all the way down to your toes.
6) Take a Childbirth Preparation Class
If some of the worries that plague you at night have to do with the upcoming birth, enroll in a childbirth class to get your questions answered and your fears quelled. Just knowing what to expect or what others have experienced may help you become more comfortable with handling labor, delivery, breastfeeding and newborn care.
If some of the worries that plague you at night have to do with the upcoming birth, enroll in a childbirth class to get your questions answered and your fears quelled. Just knowing what to expect or what others have experienced may help you become more comfortable with handling labor, delivery, breastfeeding and newborn care.
7) Establish a Bedtime Routine
Just like you'll likely be doing for your child, establish a bedtime routine for yourself. Take a bath, read a book, avoid TV or staring at your phone, and keep your routine consistent so your body comes to expect it.
Just like you'll likely be doing for your child, establish a bedtime routine for yourself. Take a bath, read a book, avoid TV or staring at your phone, and keep your routine consistent so your body comes to expect it.
8) Adhere to a Sleep Schedule
As much as you're able, try to go to bed and get up at the same time every day. Make your room a place you want to be with comfortable bedding, low lighting, good airflow and no distractions like a TV.
As much as you're able, try to go to bed and get up at the same time every day. Make your room a place you want to be with comfortable bedding, low lighting, good airflow and no distractions like a TV.
9) Stay Out Of Bed When Not Sleeping
If you watch TV in bed or surf the net, try to stop. Your bed should be reserved for sleeping and sex so try to avoid the bed if you're not planning on doing one of those two things. That way, when you do lay down, your body will know it's time for bed.
If you watch TV in bed or surf the net, try to stop. Your bed should be reserved for sleeping and sex so try to avoid the bed if you're not planning on doing one of those two things. That way, when you do lay down, your body will know it's time for bed.
10) Roll to Your Left Side
Sleeping on your left side promotes better blood and nutrient flow and helps your body eliminate waste and fluid more easily. Try to get used to this position early in pregnancy so it's more comfortable when your belly is bigger.
Sleeping on your left side promotes better blood and nutrient flow and helps your body eliminate waste and fluid more easily. Try to get used to this position early in pregnancy so it's more comfortable when your belly is bigger.
What If I Can't Sleep?
It's completely normal to have interrupted rest during pregnancy and even insomnia. If you can't fall or stay asleep, get up and read or listen to soothing music for a while and return to your bed once you feel sleepy again.
It's completely normal to have interrupted rest during pregnancy and even insomnia. If you can't fall or stay asleep, get up and read or listen to soothing music for a while and return to your bed once you feel sleepy again.
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