'Stay rested.' That's wonderful advice for your nine-month journey, but it's easier said than done for some women. A growing belly, an active baby, and hormonal changes can make it tough to fall asleep and stay there. Here are some common pregnancy sleep disruptions and techniques for dealing with them.
Tossing and Turning
One of the most common sleep complaints during pregnancy, especially in the third trimester, is finding a comfortable position to sleep in. Try lying on your side with a pillow between your knees for lower-back support. You can also buy a body pillow, which can be moulded along the length of your body, offering support where you need it most. Some women find relief by sleeping in a slightly reclined position with lots of pillows behind and around them.
The further you get into your pregnancy, the more often you will have to urinate, and night-time will probably be no exception. The need to urinate increases as your growing uterus compresses your bladder. You don't want to cut back on fluids during the day, but you might try to limit drinking just before bedtime.
In most cases, frequent urination is just a symptom of being pregnant. But you should be aware that urinary tract infections (UTIs) also have this effect. Frequency isn't the only symptom of a UTI: you may feel that you must urinate right away (called 'urgency') and feel pain or burning during the process. If you experience symptoms other than frequency, contact your healthcare provider. He will probably test your urine to see if you have a bacterial infection.
Your Baby's Activity
Some women are awakened by the baby's movements during the night. There's not really anything you can do about this, nor would you want to: a moving baby is usually a healthy baby. When babies stop moving or slow down, we become concerned about their health. So while this may be frustrating for you, it is actually a sign of your little one's good health! If your baby is keeping you awake at night, you can try to get some sleep during the day. Even a short nap can help you feel refreshed.
Here are some other ways to get a good night's sleep:
- Cut out all caffeine in your diet.
- Get some exercise each day. Studies show that regular exercise promotes better sleep. Walking is a great choice for pregnant women.
- Try drinking a glass of warm milk just before bedtime.
- Finally, do not take any over-the-counter medications or herbal preparations to help you sleep. Always check with your doctor before treating a symptom on your own.