When you are pregnant – especially late in pregnancy – lack of sleep is one of the things that can really irritate. As your belly grows, it can be difficult to find a way to lie down – and at the same time, you want to lie properly with your legs.
The bad news – you can't sleep in advance…
You know it. We know it. Everyone knows it – but it feels so nice to “sleep in advance.” The problem is, you can't. Therefore, it is important that you also ensure that you can sleep well in the third trimester. It doesn't help to think that if you just get enough sleep in the beginning, you will have a surplus – that's not possible.
Instead, it's about finding aids and sleeping positions that can help you sleep well. There are various reasons for the “bad sleep” – but fortunately, most can be alleviated to some extent.
Pressure on the bladder – and nighttime trips to the toilet
When you lie down – and maybe are lucky enough to find a proper sleeping position – you will probably find that there is some pressure on the bladder, so you need to urinate often. It's not just because there is pressure on the bladder – but also because your body needs to “pee for two.” Thus, your bladder handles both its normal function – and simultaneously cleans the water in the uterus, so you actually need to “pee for two.” This can't really be avoided – but the discomfort can be reduced.
Many pregnant women prefer to sleep on their side
In an attempt to avoid discomfort – and get at least somewhat of a sleep – many pregnant women end up sleeping on their side, as it reduces the pressure from the belly. Additionally, it is also preferred to sleep with the top leg bent – and it should preferably be lifted up so that it lies somewhat “horizontally.”
To help lift the leg, many use a pillow between the knees – a knee pillow. Such a pillow helps you both avoid pain and achieve a comfortable sleeping position.
A good pillow is a must
Just because it is so difficult to find a comfortable sleeping position, it can also be hard to find the right pillow. This has been taken into account by the Danish Fossflakes, which in collaboration with various experts has developed their “Chiropractical Pillow,” which is a pillow with many functions and uses.
In other words, a pillow that provides maximum support for the head, whether you are sleeping on your back or side.
You can find the pillow here – and read more about the many functions >
Pregnancy pillows – what are they good for?
A pregnancy pillow is not “necessary” as such – but most who acquire one wouldn't want to be without it.
The various pregnancy pillows have different advantages – but what they all have in common is that they are quite large pillows that have several different benefits and thus help you achieve better sleep.
You can read our review of some of the pregnancy pillows here. >
10 tips for better sleep at night during pregnancy
We have tried to boil down the article so that you can finally get 10 tips for getting better sleep while pregnant.
- Exercise is good for getting the exhausted body moving – even when pregnant. Therefore, try to do your exercise late in the afternoon or in the evening and in that way prepare your body for sleep.
- Fresh air is good – ventilate the bedroom before you go to sleep and maybe leave the window open while you sleep.
- You should drink a lot – but do it as early in the day as possible. If you are thirsty, you certainly shouldn’t refrain from drinking; just think about when and how.
- Caffeine, as we all know, is bad for sleep; but if you absolutely want caffeine, try to have it as early in the day as possible and preferably not after noon.
- Pillows – and preferably many! Use a pillow between your knees while you sleep to achieve a better sleeping position, where your legs are in the right position. Additionally, you can have a pillow “behind” your belly, which provides good support – alternatively, you can use a pregnancy pillow.
- Rhythm, rhythm, rhythm – and no, you don’t have to dance. Instead, you should establish a sleep rhythm where you go to bed at the same times and wake up at the same times.
- Restlessness or pain? If you have restlessness or pain in your legs that prevents you from sleeping, you should contact your own doctor and get checked for iron deficiency.
- Sleep on your side – this gives most pregnant women a better feeling, and combined with a good pregnancy pillow, it may alleviate some of the discomfort.
- ”FALL ASLEEP NOW – YOU HAVE TO GET UP IN 4 HOURS!” – Yes, we all know it. And it can be annoying. But first and foremost, you must not lie there and scold yourself. It just keeps you awake longer – and if you absolutely cannot sleep, get up, read a book, or do something else. You must not let the bed become a “resting place” at all hours of the day. It should be the place where your body knows that you need to sleep and not (so much) anything else.
- The men can certainly help out! If you find it easier to sleep with, for example, a good massage, it is definitely a good idea to try to persuade the sweet man to help get mom to sleep.
And then sleep really, really well. ❤
