Sleep Tips for the Third Trimester
The third trimester of pregnancy can come with a wide variety of physcial and emotional challenges that make it a bit difficult to get a good nights rest.
If you’re feeling run down and exhausted, you’re not alone. To help get the most restful nights sleep during the third trimester, here are some tips that are sure to leave you feeling refreshed.
Getting enough sleep during these final weeks of pregnancy is crucial, as rest is a fundamental component of maintaining your physical and mental health while your body prepares for the upcoming birth.
Create a Sleep Environment Conducive to Rest
An important part of preparing for the third trimester is to create an environment that is conducive to restful sleep. This means selecting a comfortable mattress and pillow, and adding relaxing touches such as blackout curtains to minimize light disturbances, sound machines to provide white noise, and a fan or air conditioner to regulate temperature.
You can also minimize distractions from electronics and other lights by installing dimming bulbs and using a desk lamp instead of overhead lights. Once you’re done setting up your bedroom, it should be a peaceful and inviting haven for rest.
Establish a Routine for Bedtime and Waking Up
Set up a regular bedtime and awake time routine that’s in tune with your body’s natural rhythm. Built-in cues such as experiencing the same activities each night before bed and the same wake-up processes in the morning can help encourage your body to wind down and relax.
Ensure that your bedtime routine does not involve more than 30 minutes of screen time, as overexposure can impede your ability to fall asleep. Stick to relaxing activities such as reading and listening to music, and you’ll be on your way to a restful night of sleep.
Once you have your routine set, stick to it and make sure you get enough rest in order to support a healthy third trimester.
Eat Right and Stay Hydrated
Proper nutrition should always be a priority, but it’s especially important during the third trimester. Make sure to eat foods that boost your energy during the day, and avoid eating heavy meals and sweets within 2 hours of your bed time. Eating too much or too close to bed time can lead to an uncomfortable night of tossing and turning.
Making sure you are properly hydrated is essential for a good night’s sleep. Keep some water or herbal tea at your bedside to help reduce night time thirst. Avoid sugary drinks and caffeinated beverages as these can disturb your sleep.
Maintain Adequate Exercise Routines
Your body may not be as agile as usual during the third trimester, but continuing to maintain your physical health is an important part of staying in tune with your body’s needs during pregnancy.
- Choose low-impact exercises that are gentle on your body
- Maintain an exercise routine that doesn’t interfere with your sleep
- Avoid exercising too close to bed time
Conclusion
In order to make sure you get your body the rest it needs during the third trimester, it’s important to create an environment that is conducive to a restful night’s sleep. Getting adequate exercise during the day, eating a healthy diet, and sticking to a regular bedtime and wake-up routine are all important components of getting the best rest during the last trimester of pregnancy.