It’s NOT FAIR that when you need it the most, you can't get
it. You keep on telling yourself it's the last chance for a long time (at least
until your baby's snoozing through the nighttime). Nonetheless, you still can't
get any sleep. Insomnia hits particularly hard in the third trimester of
pregnancy. I’m on Week 32, Day 3 of my
pregnancy and I’m going CRAZY trying to deal with this!
What Roots It?
A complex combination of all the hormonal fluctuations, numerous
trips to the bathroom, leg cramps, and pre-birth anxiety can all cause
difficulty sleeping around week 33 of pregnancy. For me, the number one cause is anxiousness
about labor since it will be my first time, and I don’t know what to expect. The
second biggest thing that is affecting me is the constant thoughts about
whether or not my son’s father will decide to show up and be a part of his
life. I know I can handle being a single
mama, but I want my son to feel loved by his father as well. I want the BEST for my son as any mother
would. I am continuously praying to God
about these things, but yet still can’t seem to escape the worry. It’s something I need to work on.
What You Must Know
You're undoubtedly getting more shut-eye than you think, but
between the fact that your sleep is intermittent by your need to pee, and the
fact that you're tossing and turning all night, it's no surprise you're feeling
as if you're not sleeping during pregnancy at all. If there's any optimistic
side here, it's the guarantee that you're getting some concrete preparation for
what lies ahead.
What You Can Do
Don't fear. Insomnia can't hurt you or your baby. Sometimes
just letting go of the worry and giving it to God is all it takes to help you
sleep.
If you have insistent worries that are keeping you up each
night, talk about them with a friend and try to sort them out during daytime
hours. Another thing to try is writing
your thoughts down in a journal to help clear your mind.
Avoid caffeine, particularly in the late afternoon or
evening, since that can keep you awake.
Drink earlier. Fill your daily requirement of H2O during the
early evening to decrease the bathroom runs after you've hit the sack.
Move your body. Get some daily pregnancy exercise, but not
too close to bedtime (a post-workout high can give you an energy boost and keep
you awake).
Make a bedtime routine. Try to go to sleep and get up at the
same time every day. Every night, read a book or play soft music. One thing that has seemed to help me is a
free app that I downloaded on my iPhone called “Ocean Wave Sounds for Sleep and
Relaxation” (I’m a huge ocean lover!).
Get comfy. If you're uncomfortable, you won't sleep. Is your
bedroom too cold? Is it too hot? Check the temperature, and make sure you're
using a mattress that provides solid support. A body pillow can help you get comfortable,
and help you get the sleep you need.
Don't use sleep aids. Don’t depend on on over-the-counter,
prescription or herbal pills to help you sleep. These are dangerous during
pregnancy.
If you're not sleeping, get up. If you’re not asleep after
20 to 30 minutes of trying, conquer a small task that needs to be done and then
try to go to sleep again.
Don't tally the hours. Though most people do best on eight
hours of sleep, some do well on less and some require more. So instead of targeting
for a specific number of sleep hours — ask yourself how you're feeling on the
hours you're sleeping during pregnancy. If you're not persistently tired, you
may be getting enough rest.
Sleep well during your last trimester beautiful mamas!!!
~ J. Lynn
