Tips To Help You Sleep Comfortably During The Third Trimester

The last trimester of pregnancy brings along some very uncomfortable times for moms-to-be. Trying to find comfortable positions to sit, sleep and even stand can be difficult. Getting comfortable at night, so you can awake feeling well rested is usually one of the most common complaints during the third trimester. Along with your growing belly there is the added pressure on your bladder, back pain, heartburn, leg cramps, vivid dreams, shortness of breath, congestion and insomnia. Finding a comfortable position that works for the whole night is near impossible for most women in their third trimester, but you can find some relief, even if it’s temporary.

Most doctors recommend that pregnant women lie on their left side. This promotes optimal blood flow to your body and uterus, keeping you off of your liver. If however you find that you are more comfortable on your right side, there is no reason you can’t sleep on that side.

Tips For A Comfortable Sleep:

1) – A body pillow is one of the most commonly used items for sleep during pregnancy. They range from the generic long, rectangular pillow, to the more elaborate curved maternity pillows. You can pick up either of these pillows from large department stores. The body pillow helps alleviate the pressures of your growing belly and helps support your legs and hips in a more comfortable position.

2) – Frequent urination causes interrupted sleep, which in turn makes it difficult for you to get back to sleep. The best tips for easing this are to limit your liquid intake after 4PM and empty your bladder completely at each bathroom trip. Leaning forward is a great trick to help with this last step.

3) – Heartburn can vary from uncomfortable to down-right painful. There are certain over-the-counter remedies that can help (TUM’s, Mylanta, and Gaviscon) as well as lying in a semi-upright position. Make sure to talk to your Dr before taking anything medications.

4) – Taking a warm bath and drinking a non-caffeinated hot drink such as warm milk, can help set the mood for a restful night.

5) – For leg cramps, try to stay hydrated during the day. Stretch your calf muscles, rotate your ankles and wiggle your toes throughout the day.

6) – Swollen nasal passages can cause congestion and snoring, which in turn wakes you up or can even keep you from falling asleep. Try sleeping with a humidifier in the bedroom, and open windows if you can. Sleeping on your side will also help.

Hopefully with these tips you will find some comfort and get a good nights rest, before the sleepless nights arrive along with your new baby!

Leila Pereira
Leila Pereira
I work in occupational therapy and occupational science. I specialize in early intervention pediatrics for children from birth to three years old; with an emphasis on children with autism. My goals are to support the achievement of developmental milestones in your child while collaborating with caregivers & parents; including play skill development, education, leisure, rest and sleep, feeding, nutrition and social participation. Licensed by the California Board of Occupational Therapy

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