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Sleeping Techniques for Finding Slumber in the Third Trimester
Author: Kathy Murdock
Sleep. It’s what every pregnant lady craves. For most moms-to-be, it remains as elusive as finding the perfect bedding set for the nursery. However, once you hit the third trimester of pregnancy, physical changes (e.g. the baby resting on your bladder) come into full swing. Things that had been easy during the second trimester, like snoozing a full eight hours, become more difficult.
Techniques do exist for getting to, and remaining, asleep longer. Try one – or all – of our sleep aids listed below to find some rest during the last trimester. You’re going to need it, because if they haven’t told you yet, you’re not going to sleep much once baby arrives.
Anxiety Be Gone
Pregnancy is a stressful time. Keeping anxiety in check will help you feel better and find more sleep. First, try some meditation. I’m not saying you have to sit with your legs crossed. (Face it. At this stage of the game, chances are you can’t.) Rather, sit in a restful area. (e.g. On your bed with your back against soft pillows.) Close your eyes, and breathe in and out. Listen to your breath. Clear your mind. Push negative thoughts out. Focus on a word, or phrase, and breathe. Just five minutes of meditation a day can reduce stress levels.
Soak in a warm tub. The March of Dimes recommends using warm water to help create a feeling of relaxation prior to getting into bed. Because your sense of balance may be off, take it easy getting in and out of the tub. Play soft music, light candles, and close your eyes.
Use music with soft tunes and nature sounds. The sound of water cascading down a rock can bring your mind a feeling of calm. Ditch the TV right before be. Studies have shown it works as a stimulator and can make sleeping through the night even harder.
Snuggle Up
Once in bed, use props to help you sleep more comfortably. Purchase numerous pillows for cuddling. Sleep on your side, and place a pillow between your knees. tacking additional pillows behind your back creates a stable wall, so you don’t feel like tipping over backwards in the middle of the night.
Ellyn Small says that one of the most frustrating times for her during pregnancy was not being able to sleep on her stomach. “I’ve never been comfortable on my back or side because my pillows didn’t support my head or neck in a way that let me relax and drift off to sleep,” she says. Try something like a memory foam pillow to help alleviate stress on your neck and back.
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