Sleep is gold while a women is pregnant. A good night’s rest can insure she is energized the following day, clear headed, more balanced and generally in a better mood. The bad news is that most women report sleeping terribly during pregnancy. There are a multitude of reasons for this. Some women find it hard to get comfortable especially during the third trimester. Your belly is taking up so much space it can be hard or absolutely impossible to lay on your side or your back. In fact after 29 weeks it is recommended that you don’t sleep or even lay on your back at all. And for all those mommas to be who enjoyed a good snooze on their bellies before pregnancy, you can kiss that goodbye until after delivery. Its no wonder the third trimester is so tough. I can say without a doubt there were a few things that helped me tremendously get a good nights sleep during both my pregnancies in any trimester. Here is my advice:
1) Get yourself a pregnancy pillow, girl! And ASAP. Pregnancy pillows are known to help women with growing bellies find comfortable sleeping positions. The trick is to use it to lift where you need one (usually bellow the side of the belly that’s facing down). Use it to give yourself space in between your thighs and knees. Some women find it comfortable to use it to help give space between the feet and ankles as well. The positions are really endless. Here is the one I purchased on Amazon. I even used it to prop myself up after my baby was born, to help me breast feed or just do some good skin to skin. Very versatile.
2) Get some exercise during the day. Breaking a sweat and getting your heart rate up for at least 40 minutes a day has proven benefits for restful sleep. Go for a long walk and make sure to keep up a good pace. Take some pilates or a prenatal yoga class. Go swim some laps at the local community pool or take a water aerobics class. A spin class is totally safe for women who have been approved for that kind of exercise by their doctor. As long as the bike is stationary you should be good to go. Another great exercise for pregnant women is strength training. You don’t even need a gym membership. There are a plethora of free youtube channels with certified instructors ready to teach you how to break a sweat in your own living room. Just make sure to warm up, cool down and stretch before and after every work out.
3) Acupuncture is hands down one of my favorite ways to stay balanced while pregnant or not. This form of Chinese medicine uses needles inserted into the skin at strategic points in the body to help relieve pain. The body is full of channels and meridians that connect our organs and keep us functional. Sometimes we can experience back ups or blocks in these places causing us to get out of balance. These disruptions can cause us to stress more, can make us sick and can cause us to lose sleep. With the right points inserted a skilled acupuncturist can get you sleeping better in no time. Try to find an acupuncturist in your area that takes insurance and specializes in hormonal health.
4) Eat a balanced diet. There are certain foods that can help you get a more restful night sleep. Avocados, bananas, chicken, peas and spinach are all known to help quiet the mind during the day and encourage better sleep at night. I’ll take it a step even further and suggest you not only eat a balanced diet but that you maintain good gut health throughout your pregnancy. You do this by not overeating. Stop eating before you feel too full. Don’t eat too close to bedtime. A good rule of thumb is to eat dinner 3 hours before bedtime and then let your stomach rest for the rest of the night. Eat your probiotics. See my last post for more on that front. Overall, you want to ensure you are eating the right amount of calories for your stage of pregnancy but keep your meals well balanced.
5) Take a bath right before bed. Baths are totally safe for pregnant women as long as they are warm and not hot. You should not be soaking in water any hotter than 98º. Get yourself a bath thermometer to be on the safe side. Soaking in the bath for at least 30 minutes before bed can help relax tense muscles, take the weight off your back and can help clear your mind for more restful night sleep. I love a little epson salt in mine and some bubbles of course go a very long way in helping a girl get comfortable at night.
6) Lastly, take your supplements that are doctor approved. Some vitamins such as magnesium are generally safe to take during pregnancy as well as tart cherry but once again, consult with your doctor before consuming. Tart cherries are higher in antioxidants than sweet cherries and contain melatonin, which helps promote good sleep. They also reduce inflammation in the body and help baby’s brain development. A win all around. Just don’t eat the pit and consume only in moderation. Magnesium citrate is a great sleep aid. It can help you fall asleep faster and help you stay asleep longer. Some have even cited it as helping them awaken less from bad dreaming. I can’t even remember my dreams when I take it, I sleep so hard. Highly recommend.
