Sleep in the third trimester is often hard to find. Not because you aren't tired, but because you can't get comfy. With your growing belly and urgent need to pee at 3am it's kind of like mother nature is training you to survive on broken sleep.
We're hoping to help you out with some of our favorite ways to get comfortable. We can't promise a solid 8 hours, but hopefully we can help a little.
- Avoid caffeine too late in the day. We can sometimes get into a cycle of being overtired midway through the day so we reach for a coffee or higher caffeine drink later in the afternoon, unfortunately this can cause restless sleeps later on. Try having a banana or higher protein snack to perk up.
- Exercise. If you can fit an outdoor walk in your routine it can do wonders. We all know the benefits of fresh air and sunlight, especially those of us in the northern hemisphere. Even a quick walk around the block can help regulate your system, increase dopamine and elevate your overall mood. This then helps to put us in a better brain space for a restful sleep.
- Create a before bed routine. Incorporate a calming routine at least half hour before you want to lay down. Some people enjoy a chamomile tea with a warm bath. Create your very own spa, turn on nature sounds, light some candles, turn the lights down, sip your tea and imagine your beautiful baby all cozy.
- Magnesium. Supplementing with magnesium can help relax muscles and regulate bowels (we all know this can be a complaint in pregnancy). A good prenatal should have magnesium. Along with supplements, having a magnesium lotion or spray can help relax muscles, achy feet, hips, joints. Lotion or spray can be added into your evening spa relaxation routine.
- Comfy pillows. Once you're relaxed and ready to sleep, getting into a comfortable position can be tricky. You can get special pillows designed for pregnant people, or you can get a couple different size and weight pillows to stack. Some people enjoy propping their belly on a pillow and adding a pillow between their knees.
We hope some of this helps. Let us know if you've tried any of our suggestions. What are your favorite tricks to get sleep? Feel free to share your ideas with us!
*Information given is for educational purposes only. Please discuss medical concerns with your practitioner.