Are you struggling to sleep in the late stage of your pregnancy? You don’t have to struggle anymore! Here are some essential tips to help you get the sleep you need.
Quick facts: Sleeping Tips For Late Pregnancy
- ✅ Avoid sleeping on your back – National Sleep Foundation (NSF)
- ✅ Sleep on your side – American Pregnancy Association (APA)
- ✅ Use extra pillows for support – NSF
- ✅ Consider using a pregnancy pillow – Healthline
- ✅ Practice good sleep hygiene – APA
Getting a good night’s sleep when pregnant can be a challenge, and late pregnancy can be particularly difficult. As such, it is important to take care of your body and mind to ensure you get the restful sleep you need. Here are some general tips for sleeping better during late pregnancy:
- Create a comfortable sleep environment by keeping your bedroom dark and cool.
- Avoid eating large meals or drinking caffeine close to bedtime.
- Take a warm bath before bed to help you relax.
- Engage in calming activities before bed such as reading or listening to soothing music.
- Exercise regularly during the day to help tire your body out.
- If possible, take a nap during the day to make up for lost sleep.
Get comfortable before bed
Getting comfortable before bed is an important part of preparing for a good night’s sleep during late pregnancy. Making sure your mattress, pillows, and sheets are comfortable and supportive, can help you drift off to sleep easier. Make sure to adjust the temperature of the room to a comfortable level that allows you to relax and not overheat.
Before bed, incorporate some stretching or gentle yoga into your routine, as this can reduce tension in your muscles and help prepare your body for a good night’s rest. Wearing comfortable clothing such as breathable loungewear also helps you feel more relaxed. Additionally, avoiding screens or blue light at least one hour before bedtime can help your body enter a deeper level of relaxation.
Try to avoid napping during the day
During late pregnancy, it is important for women to do their best to get adequate sleep. One of the strategies for achieving this is to try and avoid napping during the day. This may seem counterintuitive, as many pregnant women feel particularly exhausted during the third trimester and are tempted to take a nap during the day in order to catch up on sleep. However, napping can have a disrupting effect on night-time sleep, making it harder for pregnant women to drift off come night time.
In order to help ensure a more restorative night-time sleep, pregnant women should try not to nap during the day, sticking instead with regular nighttime sleeping habits.
Exercising regularly during late pregnancy can be beneficial to both you and your baby. Exercise increases blood flow to your baby, which helps to keep them healthy and active. Regular activity also supports a healthy weight gain, which is important for the development of the fetus. Additionally, regular physical activity can help with more efficient labor and delivery by strengthening the muscles used during childbirth.
There are many different types of exercise that are safe for pregnant women; some examples include:
- Low-impact aerobics
- Light weight training with low weights and high repetitions.
As always when exercising during pregnancy, it is important to listen to your body and rest when feeling tired or short of breath. It is recommended to do physical activities for at least 30 minutes each day or 150 minutes per week for optimal health benefits.
Pregnant women often find it difficult to get comfortable and have a good night’s sleep during late pregnancy as their baby bump increases. However, positioning can play a key role in helping expectant mothers get a good night’s sleep. Let’s take a closer look at the different positions that pregnant women can use to help them get the rest they need for a healthy pregnancy:
Try sleeping on your side with pillows for support
Sleeping on your side with pillows for support during late pregnancy is a comfortable way to get rest. Many healthcare providers recommend sleeping on your left side—as it increases circulation to the baby in utero, and helps with the function of important organs like the kidneys. This position can also help reduce backache and shortness of breath—two issues which may become more apparent as your pregnancy progresses.
Be sure to place a pillow or two between your legs, and also use one to support your back as you lay on your side. Additionally, you can put a small pillow or rolled up towel under/behind your lower back for extra support. This will ensure that you are in a comfortable position that helps keep hips level and spine straight throughout the night.
Avoid sleeping on your back
During late pregnancy, it is important to be aware of how you are sleeping as this can have a direct impact on both your comfort and your health. Avoid sleeping on your back if possible as it can place undue stress on the spine and internal organs – leading to backaches, breathing problems, and a decrease in blood flow.
Instead, try to find a comfortable position that is kinder to your body. Side sleeping is usually best during this time as it avoids putting pressure on your back and stomach. You may find that propping yourself up with pillows or finding a mattress designed for side sleepers provides greater levels of comfort during this time of adjustment.
Consider using a pregnancy pillow
When it comes to getting a good night’s sleep during late pregnancy, a pregnancy pillow can be an invaluable tool. These specially-designed pillows are often curved or “C” shaped, and provide extra support for key areas of the body like the belly, back, hips, and legs.
Since your growing baby bump can put pressure on the stomach and cause discomfort, a pregnancy pillow might help to keep you comfortable throughout the night.
Furthermore, many people find that lying on their side in fetal position is the most comfortable way to sleep during late pregnancy. A pillow between your legs helps distribute your weight more evenly while sleeping this way. Additionally, some women enjoy having an extra pillow placed behind their back to support their spine while they rest in side-lying positions.
Comfort during late pregnancy is key to a good night’s sleep. There are many tips and tricks you can use to make your sleeping environment more comfortable. From the right sleeping position to using the right bedding, the right comfort measures can help you get a good night’s sleep during the last few months of your pregnancy.
Let’s look at some of these tips for comfort:
Invest in a good mattress
Investing in a good mattress is crucial for a comfortable sleep during late pregnancy. A pregnant woman’s body changes significantly, and this can cause discomfort if the mattress is unsuitable. Even if you regularly use an old mattress, now might be the time to purchase a new one that provides more support for your changing body.
It’s recommended to choose a medium-firm mattress of high quality that fits your individual needs, such as memory foam or latex mattresses. This will help provide optimal comfort and reduce pressure points on the hips and shoulders while sleeping on your side.
You may also benefit from using multiple pillows to support your back, neck, or legs while sleeping or lying down.
Use a body pillow
Using a body pillow during late pregnancy can be an excellent way to find comfort and get a good night’s sleep. Body pillows are larger than traditional pillows, and are designed to provide extra support for the neck and back, as well as allowing you to easily switch positions throughout the night. The body pillow can also help alleviate pressure on your hips, pelvis, shoulders, and back while lying in bed.
Additionally, body pillows can be used propped up against the wall so that you can sit upright without an uncomfortable amount of pressure on your lower back or abdomen. When shopping for a body pillow, look for one specifically designed for pregnant women – it should have extra support in the lumbar and abdominal regions.
Wear comfortable clothing
When it comes to late pregnancy sleep, comfort is key. To maximize your comfort and restful sleep, it is best to wear comfortable clothing. This can range from lightweight pajamas with a drawstring waistband to oversized sweaters with leggings or shorts. It’s important to stay away from tight clothing such as jeans or other restrictive garments that can cut off circulation and restrict movement. Keeping your abdomen, legs and hips loose will help you sleep more comfortably.
Additionally, wearing socks or arm warmers may also help keep you cozy during the night so those cold feet don’t wake you up throughout the night needing to change positions.
Relaxation can be an important part of getting the restful sleep your body needs during late pregnancy. Relaxation techniques such as deep breathing, visualization, and progressive muscle relaxation can help reduce stress and anxiety. Additionally, practicing relaxation can help you to fall asleep quickly, and help you to stay asleep longer. You can also take a look at sleeping tips for the third trimester for 6 month old baby.
Let’s take a look at some relaxation techniques to help you get better sleep during late pregnancy:
Practice deep breathing
Deep breathing exercises are beneficial for relaxation during late pregnancy. When you practice deep breathing, you’re increasing the amount of oxygen that’s circulating in your body, which helps lower stress levels and can contribute to a more restful sleep.
To practice deep breathing, take a deep breath in through your nose, hold it for a few seconds, then slowly exhale through your mouth. You can do this for as long as you feel comfortable.
Deep breathing is also beneficial when labor begins and counteracts the effects of stress hormones on the body. It can help reduce pain and ease labor contractions when done correctly. Practicing deep breathing during late pregnancy can help prepare you for labor and is an important part of the relaxation process before bedtime.
Listen to calming music
Listening to calming music is a great way to relax late in pregnancy. This can help you feel calm, peaceful and less stressed. Calming music also has benefits for your baby’s development. Research has shown exposure to calming music during the third trimester of pregnancy can help babies have better sleep patterns once outside the womb.
The type of music will vary from person to person, but some suggest classical, jazz or folk music as a good option for relaxation and stress relief. Additionally, you can find meditation apps and playlists online specifically designed for pregnant women looking for ways to relax and focus on the present moment.
Try a warm bath before bed
Before you tuck yourself in for the night, try taking a warm bath. Even if you don’t have time for a long soak, fifteen minutes in warm water will do wonders for your body and mind. Warm baths during pregnancy can help reduce stress, improve mood, and even relieve joint pain due to fluid retention. When your body temperature lowers after stepping out of the tub to dry off, it can cause drowsiness—helping you drift off to sleep easier. Adding lavender essential oils to your bath can also help relax your nerves.
Be sure to keep your bath water at a temperature that is comfortable but not too hot to prevent dehydration or dizziness after getting out of the bathtub.
Diet and Lifestyle
There are certain diet and lifestyle changes that a pregnant woman can make to get better quality sleep during her late pregnancy. Eating a balanced and nutritious diet, exercising regularly, and establishing a good sleep routine can all help to promote better sleep. Let’s explore the diet and lifestyle changes a pregnant woman can make to promote better sleep during her late pregnancy:
- Eat a balanced and nutritious diet.
- Exercise regularly.
- Establish a good sleep routine.
Avoid caffeine and alcohol
During your late stages of pregnancy, it is important to make sure you are getting enough sleep. To ensure a good night’s rest, it is best to avoid caffeine and alcohol.
- Caffeine can make the body more alert and active which can make it hard to fall asleep and stay asleep.
- Similarly, alcohol can have an effect on your quality of sleep. Alcohol may help you to fall asleep initially but overtime can cause more fragmented sleep which is not ideal for expecting mothers; this means that you may wake up more frequently throughout the night instead of getting uninterrupted sleep.
In addition, it is important to practice healthy sleeping habits such as keeping a consistent bed time schedule, creating a calming bedroom environment, exercising regularly prior to bedtime, avoiding eating or drinking too close to bedtime, and using relaxation techniques; all of these will help promote better quality and longer lasting sleep.
Eat a light snack before bed
Eating a light snack before bed can be beneficial during late pregnancy. Eating healthy snacks like an apple or yogurt, especially those high in protein, can increase your blood sugar levels and keep them steady throughout the night, allowing for a restful sleep. Eating something light will also help curb any hunger cravings that may be interrupting your restful sleep.
It is important to remember that the amount of food you should eat depends on what time of day you are eating and that snacks should not be too heavy or too large so as to not disrupt your digestive system while sleeping. Additionally, it is important to stay away from caffeinated beverages like coffee and energy drinks before bed as these can hinder restful sleep.
Take time to relax and unwind before bed
When it comes to getting good sleep during late pregnancy, taking time to relax and unwind before bedtime is key. While pregnant, your body and mind are working overtime throughout the day, so it’s important to give yourself a chance to wind down.
Take time to do things that you enjoy—whether that’s reading a book, soaking in the bathtub, listening to calming music, or drinking a warm cup of tea and having a conversation with your partner. Allowing your body and mind to prepare for sleep can significantly help improve your quality of rest.
If necessary, try using some stress-relief techniques such as yoga poses or abdominal breathing exercises that can help keep you calm before bed.
FAQs about: Sleeping Tips For Late Pregnancy
Q: What are the best sleeping positions for late pregnancy?
A: The best sleeping positions for late pregnancy are side-lying, the left side being the most beneficial. It helps to support the uterus and baby while also improving circulation.
Q: Should I sleep with a pillow between my legs?
A: Yes, it is recommended to use a pillow between your legs while sleeping on your side. This helps to keep your spine in a neutral position and provides support for your hips.
Q: Is it safe to sleep on my back during late pregnancy?
A: No, It is not recommended to sleep on your back during late pregnancy. This can cause the baby’s weight to press against the large blood vessels in your back and reduce circulation.