Are you in the last three months of your pregnancy, the third trimester ? Even though you are very happy that your baby is coming, are you tired all day long without getting enough sleep at night? Do you lie in bed until the wee hours of the morning, unable to close your eyes? Then you are not alone, many mothers have to face this problem at this time. It is normal, but knowing the causes and solutions will give you a lot of relief. Let's talk about it.
Even if you usually sleep 8 hours a day, you may need to sleep for 10 hours to feel well-rested during this time. But it's not practical to sleep that long with all the housework and other children, right? So, definitely try to get at least 8 hours of good sleep at night. In addition, if you have a little time during the day, take a nap. That will greatly reduce your fatigue.
Why can't I sleep at this time of day? Let's look at the reasons.
There are several reasons why sleep is disrupted as pregnancy approaches its end. Let's look at each one and see what can be done about it.
1. Pain and body aches
Back pain and muscle spasms are very common during this time. Imagine, your body is preparing to deliver a baby into the world. During that process, the ligaments around your pelvic bones loosen, and your joints become a little loose. This is why you feel back pain. In addition, the change in your posture with the increasing weight is another reason for this pain.
It's normal to wake up at night because of these pains, but you can try to control these things a little.
| What can be done? | The benefit of it |
|---|---|
| Stand up straight while standing and sitting. Maintain good posture. | Reduces unnecessary pressure on the spine and muscles. |
| Wear flat, supportive shoes. | Helps distribute body weight evenly. |
| If you are lifting a heavy object, bend your knees and lift it without bending your back. | Immediate spinal injuries can be prevented. |
| Sleep on your left side. Place pillows under your back and between your legs. | Blood supply to the baby, uterus, and kidneys improves, and pain decreases. |
| Apply a hot water bottle or ice pack to your back. Massage gently. | Relaxes muscles and relieves pain. |
2. Has the snoring increased?
Even someone who never snored before pregnancy can start snoring during this time. As your belly grows, your uterus pushes up on your diaphragm. This is one reason for snoring. Also, hormonal changes during pregnancy can cause the blood vessels inside your nose to swell and block your nose. This is another major cause of snoring.
Don't just dismiss it as snoring. Sometimes it can be related to high blood pressure. In the worst cases, it can even lead to a condition called Sleep Apnea . This means that you stop breathing for a few seconds while you sleep. This is not good for both you and your baby. So if you snore, definitely talk to your doctor about it. He or she will then decide to check your blood pressure and the level of protein in your urine.
3. Strange discomfort in the legs and pulling the coral
Do you experience an unexplained discomfort in your legs, especially your buttocks and legs, and a tingling sensation that makes you want to move them? This is called Restless Legs Syndrome (RLS) . This condition affects about 15% of pregnant women. This can cause you to wake up several times during the night. Iron deficiency may be one of the causes of this.
Leg cramps are also very common during this time. Some doctors believe that this is caused by increased phosphorus levels in the blood and decreased calcium levels.
- Stay away from fizzy drinks. They have been found to be linked to coral bleaching.
- When pulling a rope, keep your leg straight and your foot flexed toward you. Try doing this before going to bed.
- If you have RLS, ask your doctor if you need to have your iron levels checked.
Other common causes and solutions
Is it hard to sleep when your belly is big?
During the last three months, your belly will be at its largest. This can make it difficult to find a comfortable sleeping position. As mentioned earlier, sleeping on your left side is the best. This allows for maximum blood flow to the baby. If regular pillows don't work, try using a pregnancy pillow specifically designed for pregnant women. It will provide good support for your belly, back, and legs, and you will be able to sleep comfortably.
Do you get heartburn?
It's also common to experience chest pain during this time, especially in the evening and at night. Try these things to prevent this:
- Instead of eating a large meal at once, eat several small meals.
- Chew your food well and eat slowly.
- Stay away from soda, oily foods, spicy and sour foods. These are the main causes of heartburn.
Do you often have to go to the toilet at night?
The growing baby puts a lot of pressure on your bladder, which is why you need to urinate frequently at night. This can be very annoying.
- Reduce your fluid intake in the evening and at night. Drink your daily water intake during the day.
- On the toilet, lean forward slightly to empty your bladder completely.
It's hard to deal with all of this, but remember, your baby will be in your arms in a few days. So spend this time as calm and strong as possible. Don't be afraid to talk to your doctor about any concerns.
Take-Home Message
- It's normal to have sleep problems during the last three months of pregnancy. Don't worry about it.
- To reduce pain, sleep on your left side, especially with pillows to make your body more comfortable.
- If you've just started snoring, it could be a sign of high blood pressure or sleep apnea. Be sure to tell your doctor.
- If you have restless legs syndrome (RLS), talk to your doctor about checking your iron levels.
- Change your diet and fluid intake to control nighttime heartburn and frequent urination.
- Talking openly with your doctor about any discomfort is the best thing you can do for both you and your baby.
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