As expecting mothers approach the finish line, many experience an increased level of sleep discomfort. During the third trimester, getting comfortable and restful sleep becomes increasingly difficult as the baby grows and preparing for labor begins. Though some sleep discomfort is to be expected, pregnant women can take steps towards better rest by understanding the source of their discomfort and taking the appropriate measures.
Pregnant women in their third trimester are more susceptible to sleep disruption from a variety of sources, such as heartburn, leg cramps, feeling too hot or too cold, and needing to use the restroom. Additionally, emotional stresses stemming from pregnancy can also impact quality and quantity of sleep.
Though it can be difficult to find the right balance of comfort and activity, there are a few ways expecting mothers can find relief from sleep discomfort during this season of life. This guide will introduce several tips and strategies to help manage sleep discomfort in the final trimester.
Strategies to Improve Sleep Comfort
The first step towards better sleep is setting up the environment for success. This includes utilizing the right sleeping apparatus such as a body pillow, investing in comfortable night clothing, and setting the temperature to a level that is conducive to increased comfort and relaxation.
It is also important to adjust lifestyle habits to ensure the best sleep possible. This includes developing a regular sleep schedule, avoiding stressful activities and non-calming screens before bed, and limiting caffeine intake. Additionally, it is advised that pregnant women should exercise regularly throughout the day and aim for 8-10 glasses of water per day.
Tips to Reduce Discomfort
When the source of sleep discomfort arises, there are various techniques to employ towards reducing discomfort. These include:
- Drinking plenty of water throughout the day to reduce heartburn
- Applying a heating pad or massage to reduce cramping in the legs
- Utilizing fans or windows to adjust the temperature of the room if feeling hot or cold
- Encouraging body movement to reduce stiffness throughout the day
- Participating in a relaxing activity such as reading or yoga prior to bed
Consult Your Physician
If sleep discomfort persists despite implementing strategies towards alleviating discomfort, it is advised that expecting mothers consult with their physician. This will help ensure any further medical issues are being addressed and confirm there is no underlying cause for source of discomfort.
In some cases, expecting mothers may be prescribed supplemental medication such as antacids, muscle relaxers, sleep aids, or therapies; however, it is important to understand all possible side effects of taking the medication and to only take medications with physician approval.
Takeaway
Managing sleep discomfort in the final trimester can be challenging, but with the right techniques and strategies, pregnant women can find relief. By taking the necessary precautions and consulting with their physician if needed, expecting mothers can successfully navigate the sleep discomfort of the third trimester with confidence.