Sleep and being pregnant do not usually go hand in hand. Especially during the third trimester of your pregnancy. That’s when most pregnant people crave sleep the most. Let’s see what you can do to optimize your sleep!
Outdoor Time & Exercise
Make sure you are getting fresh air and some movement going every day. Exposure to daylight in the morning helps you to feel more energized during the day. Use the evening hours to practice relaxation like yoga and meditation.
Watch What You Eat
It’s important to watch what you are consuming during the hours before you go to sleep. Definitely avoid caffeine & foods known to give heartburn.
Do choose foods that are high in vitamins and minerals that aid in promoting sleep like:
- Dairy products
- Poultry (chicken and turkey)
- Nuts and seeds
- Tart cherries
- Or warm drinks like: almond milk, passion fruit or chamomile tea
Create Your Bedroom Bliss
- Location Location Location: Use your bed for sleeping. Spend the hours before you go to sleep in a different space.
- Dark room: When we are in a dark space, our eyes will start to close as a natural reaction to the darkness. An eye mask is a great option if your room isn’t dark enough for you. Blackout curtains are an added bonus!
- White noise: The constant presence of noise blocks out any unexpected sounds throughout the night that could wake you up. This also extends to when your baby is here. White noise is a great tool to help them build healthy sleep habits.
- Temperature: Sleep in a cool room.You want the temperature between 19 and 21 degrees Celsius. If the room is cooler, your brain might “wake up” as your body needs help staying warm. A one or two degree difference can help you sleep better. Find your comfortable sleeping temperature.
- Comfort: Make your bed as comfortable as possible. Add support cushions, invest in good quality sheets and pillows.
Get Strict About Time
Use your natural helpers to fall asleep, Circadian Rhythm and the release of Melatonin. Stick with a set bedtime and wake up time. When you have a “Sleep Schedule” your brain will addept and get itself ready for sleep.
Screentime is Sleep’s Worst Enemy
The blue light from screens interferes with your melatonin release. Make use of the “night light” setting on your phone, computer or smart t.v.
Phone time should end at the bedroom door. If it’s tempting to do a late night scroll, consider keeping your phone out of your sleep space all together. If you rely on it to wake up, switch it out for a device with specifically that purpose. We love the sunrise simulation alarm clocks for the bedside table.
Start an Evening Routine
Your brain will be primed for falling asleep and will start to recognize the steps that you are repeating during your routine. Sleep will then become natural.
An example of a Nighttime Routine:
- Turn off your phone alerts, and set your alarm for the morning
- Make your to-do list for the next day
- Soak in a warm bath with a good book
- Put on some calming music & do a wind down meditation
- Lights out, it’s time to slip into bed