Sleeping In The Third Trimester
Friday 23rd of March 2012 | Category: Pregnancy News | Written by: Rosanne MouldingThose last three months of pregnancy are stressful enough, without having to add insomnia into the mix, yet many mothers-to-be have trouble sleeping in the months leading up to the birth. Anyone who's ever had trouble getting to sleep can testify that insomnia has to be of the most frustrating things ever, so let's have a look at its causes and most importantly, how to catch up on some 'zzz's.
The first aspect of pregnancy which might be preventing you from sleeping is needing to go to the toilet more often. Often you can get into a cycle: you go to the toilet, get back into bed then ten minutes later you wonder whether you need to go again. Even if you don't, just the worry that you might is enough to prevent you from sleeping! The best thing to do is try to drink all your fluids in the daytime; you can still have water (no caffeine as this stimulates your kidneys) in the evening but not too much in the hour before you go to bed. Secondly, go to the toilet before you get into bed, then fifteen minutes later go again even if you don't need to. When you get back into bed your mind will be more relaxed knowing you won't need to get up again soon. There's no way to stop needing the toilet in the night, but it might help to sleep closest to the door and with the door open (if you can) so that you can quickly nip out and prevent waking up too much.
Being unable to get comfortable can also cause insomnia. Try experimenting with the number and positions of pillows to see whether you can get comfy. Identify where the discomfort is and act on that. Generally, the best position for pregnant women to sleep is on their side with their knees pulled up. This also helps the heart pump blood around the body as it eases the baby's weight on the veins. You can experiment with glossy turning sheets if turning is too difficult; or try safe hot water bottles on painful areas for an hour before you sleep.
Possibly the most common cause of insomnia is anxiety. The nearer you get to the birth the more anxious you may become and this might be stopping you from sleeping. Talking these worries through with your partner or GP might help. If you're worried about the ways you need to prepare or things that you need to do, I know a lot of women who found it relaxing to write a to-do list. You could buy a nice note book and keep it beside your bed. Before you go to bed write everything down which is worrying you and make a to-do list for the next day or week. You might find knowing they're written down somewhere will stop your mind waking you up with them or you worrying you'll forget. If you're anxious about pain or the delivery, try joining antenatal classes as this may ease your mind, too.
If you are woken up by leg cramp, standing will often ease the pain. Some cramps can be caused by a lack of calcium so make sure your getting enough calcium in your diet to prevent these.
Finally, if you're still suffering from insomnia in those final weeks, try not to lie there getting upset. Do something enjoyable like getting up and watching TV, have a decaf cup of tea, read a book, or go on the internet. By leaving the bed you'll find you feel sleepier and also more prepared to go to sleep by the time you get back in. If you don't fancy leaving the bed, have a lamp handy so you can read to take your mind off insomnia. Try not to do anything too stimulating in this time though (no work, for example) else your mind will be buzzing when you get back into bed.
Hopefully by trying these things you'll be able to relax and enjoy the last couple of weeks before baby arrives!
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