Difficulty sleeping during the third trimester of pregnancy is a common complaint experienced by a pregnant woman. How to treat insomnia in the third trimester. There are various ways to overcome insomnia in the third trimester. For example, sleeping on your left side, doing activities before bed, doing sleep hygiene, and other methods that we will discuss here.
In comparison to the other trimesters of pregnancy, the third trimester is the one in which pregnant women have the most difficulty getting a good night’s sleep.
Pregnant women may find it challenging to fall asleep throughout the third trimester of their pregnancy, even to the point of having insomnia, due to a number of variables, including:
- Increased frequency of urination
- Fetal kick
- Back pain
- Leg cramps
- Growing stomach
- Anxiety and stress before birth
Read also: Third Trimester Symptoms Not To Ignore
How to Overcome Insomnia in the Third Trimester
Here are some ways pregnant women can treat insomnia in the third trimester:
1. Sleep on your left side
During pregnancy, lying on your left side with your legs bent is advised. By enhancing blood flow to the uterus, kidneys, and heart in this posture, the supply of oxygen and nutrients to the fetus can also be improved.
Additionally, pregnant women can place a cushion on their back or tuck one between their legs. This helps pregnant women sleep more peacefully by relieving strain on their lower backs.
2. Activity before bed
If pregnant women have been lying down for 20–30 minutes but don’t fall asleep, get out of bed and do relaxing activities. Pregnant women can read books, meditate, or listen to music. When drowsiness comes, immediately go back to bed.
Avoid activities such as watching TV, staring at a computer screen, or playing on a cell phone. Research shows that blue light emitted from electronic devices can inhibit the production of the hormone melatonin, which should help pregnant women sleep soundly.
3. Doing sleep hygiene
Sleep hygiene is the practice to build healthy sleeping habits so that pregnant women get good quality sleep.
This practice is done by going to bed and getting up at the same time, doing a bedtime routine, dimming the room lights, limiting naps, and creating a comfortable room atmosphere.
As much as possible, only use the room for sleeping or having sex. This will make the body associate the bedroom with rest.
4. Avoid eating before bed
Eating and then going to bed will make the digestive tract work hard so that it disturbs the comfort of sleep. Dinner, especially if the portion is large, should be done 3 hours before bedtime so that the body has enough time to digest the food.
However, spicy and caffeinated meals should be avoided by expectant mothers. While coffee can make it harder for pregnant women to fall asleep during the third trimester of pregnancy, spicy meals can cause heartburn.
5. Do relaxation techniques
Before going to bed, do relax so that the mind and body muscles become relaxed. The trick, place your palms on your stomach to feel the baby’s movements. Then take a deep breath and exhale slowly. Focus on each breath and get rid of any distracting thoughts.
Relaxation can also be done by doing stretching or yoga for pregnant women, turning on aromatherapy, or asking a partner to give a massage.
6. Doing exercise regularly
Even though your body is getting heavier, try to keep exercising for 30 minutes a day. sports such as pregnancy exercise can relieve complaints that cause insomnia during the third trimester of pregnancy, such as back pain and cramps.
Not only does it promote better sleep, but exercise also helps your baby reach the optimal position for delivery.
There are various ways to deal with insomnia during the third trimester of pregnancy. If insomnia or insomnia that pregnant women experience continues after applying the various methods above, you should consult a doctor to get appropriate treatment, as well as carry out routine pregnancy controls.