4 Tips to Better Sleep in the Third Trimester

Sleep is so important when you are growing a little human inside you. Your body is working overtime and it deserves a rest. But the bigger the bump gets the harder it can be to get the sleep you need and deserve.

These are the 4 things that have helped me get better sleep in the third trimester.

1. Have a routine/Listen to your body

Just as kids thrive on schedules and routines so can adults. If you don’t already have a specific bedtime you should try getting in the habit. This is a way to train your body and help you get consistent sleep. I’ve gotten a lot better at this but sometimes it’s nice to relax and do whatever you want for a few extra hours while your kids have already gone to bed. I did this last night but it kind of bit me in the butt because you still gotta wake up in the morning and function the next day!

If you already have a schedule, don’t be tied too closely to it. Sometimes better sleep in the third trimester means listening to your body. If it’s getting late and you’re starting to feel tired, listen to your body and go to bed early or take a nap. Your body is literally growing another human being inside of it. That’s hard work and some days you might need a little more rest than normal. Don’t be like me and miss your tired window where you could easily drift off to sleep. If you do, once you finally lie down for bed it will be harder to get comfortable or your mind will be going off with a million thoughts and it could take you an extra hour to fall asleep.

2. Find a way to de-stress

When I don’t listen to my body and try to fall asleep when I’m overtired I start to really over analyze things. I worry about the things I didn’t get done that I should have that day. Then I worry about all of the things I have to do the next day in addition to what I didn’t get done. Then I get stressed out because I can’t fall asleep and I know that it would be easier for me to get things done in the morning if I’m not super tired. 

It can be a real struggle for me at times.

I’m still working on it, but my husband reminds me not to overthink things and that I need to find a way to release some stress. Sticking to a bedtime/routine can definitely help avoid becoming so spastic before bed but there are other things you can do to help your mind relax. 

A few things you might consider trying are meditation or prayer, yoga, watching an episode of your favorite show (with the blue light filter on), or reading a book. You might want to try a few and see what helps. When I get overtired I can forget these things and spiral so making it a habit or having an awesome husband to remind you to de-stress can help you sleep a lot better, even when you aren’t in your third trimester!

3. Exercise

Exercise can totally be added to the list of de-stressers but there are so many benefits to exercise I think it warrants its own bullet point. 

I think we all know that exercise is something we need to be doing, especially throughout pregnancy, but that doesn’t mean it’s an easy thing. As you grow into the third trimester it can get even harder to want to get up and move your body.

I’ll be honest, I’ve been terrible about getting exercise this pregnancy and I can feel it when I go to bed at night. I spend my day sitting at an office desk and when I finally lay in bed at night I can sometimes feel my legs itching to be moved. It’s like my mind wants to rest but my body wants to be moved.

I want to be better about exercising because I know the benefits of doing it go way beyond helping you sleep better! Let me know in the comments how you stay active during pregnancy!

4. Pillows

My last tip for better sleep in the third trimester has to do with pillows. In high school I had an array of flat pillows on my bed that I would switch between until I finally fell asleep. I never really thought much about how my pillows were affecting my sleep though. It wasn’t until I married Ben that I gave my pillow situation a second thought. 

He had the literal best memory foam pillow! When I was pregnant with my first I stole it from him all the time because it made it so much easier to sleep. Ben was finally sick of me stealing his pillow and told me we were just going to buy me my own. I always thought it was ridiculous to spend $40+ on a pillow but my husband is adamant about investing in the things you sleep on/with. It’s not like you have to replace your pillow all the time. It’s something you use everyday and if paying a little more for a comfortable pillow will help you sleep better I’d say it’s well worth it.

 Plus think of it this way, if you get a $40 pillow and use it for a whole year, that’s only 10 cents a night!

The pillow you sleep with under your head is worth it even when you aren’t pregnant but sometimes pregnancy requires a little extra support.

I didn’t invest in a full length pregnancy pillow this time but I did get a little pillow specifically meant for between your knees. My knees are so bony and I hate having them touch. I used to shove a bunch of covers in between my legs but my husband got sick of me hogging the blanket all the time! 

I don’t know the exact science, but this pillow is really great for keeping your body in alignment as well. Propping a pillow under your belly or behind your back can help with this as well. Since we’re not really supposed to lay on our backs, propping pillows wherever needed can also help you get comfortable when you may be used to sleeping on your back or belly.

On Your Way to Better Sleep in the Third Trimester

Sleep is one of the most important parts of the day and if this is your first, your sleeping through the night/sleeping in days are numbered. Falling asleep is something I have struggled a lot with so when I find something that helps I think it’s worth sharing. I hope these tips help you on road to better sleep in the third trimester!

Don’t forget to tell me ways you stay active in pregnancy and if there are any other tricks you’ve found to help with better sleep in the third trimester that I didn’t include! I can always use a better night’s rest too!

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