"As soon as your pregnancy progresses into the third trimester, your sleep will be disturbed," is a sentence I've been hearing more often than I'd like. But you know what? I'm now 36 weeks pregnant and I've been sleeping just fine. I, in fact, sleep through the night. And that's why I'm writing this blog post today to share with you my tips and tricks that will allow you to finally have a good night's sleep. Here we go!
1. Workout early in the morning
I know it's easier said than done, but if you want to be tired in the evening you got to workout in the morning. I wake up everyday at 5:35am to be at the gym at 6am. Is it difficult? Sure. But it leaves me exhausted by the end of the day and that's exactly what I want. A lot of people workout in the evening, which is the worst thing they can do for their sleep. Why? Because during a workout they release endorphins and other chemicals, which make them more alert and less likely to fall asleep. But of course there are exceptions.
2. Stop drinking three hours before bed
I go to bed at 10pm, which means I don't drink any fluids after 7pm. I make sure I drink enough water during the day though. I also make sure to go to the bathroom as many times I can between 7pm and 10pm. In other words, I make sure I squeeze out every drop of pee out of my body. By doing all this, 85% of the time I don't wake up in the middle of the night to go to the bathroom.
3. Stop using electronics at least one hour before bed
It's important that you put down all electronics within an hour before bed time if you want to fall asleep. Why? Because that artificial blue light delays the release of the sleep-inducing hormone called melatonin, which can lead to sleep deprivation. So what should you do that last hour before bed? Try reading a book or taking a nice warm bath.
4. Do light stretches and/or foam roll
A lot of women experience leg cramps during sleep. Not only it's extremely painful, but it wakes you up and keeps you awake. I find that stretching and foam rolling right before bed is very helpful. And if you don't have a foam roller, ask your partner to massage your legs with some lavender essential oil.
5. Sleep in cooler temperatures
Now I know that this isn't possible for everyone, but if it's hot outside and you have AC then turn it on. Research has shown that sleeping in cooler temperatures results in better sleep. Do I need to say more?
6. Use pillows... lots of pillows
Whether it's pregnancy pillows or non-pregnancy pillows, it doesn't really matter. Just use pillows! I'm a side sleeper so I always make sure I have a pillow between my legs and it works wonders.
So these are just a couple of tips that truly work for me. Give it a try and let me know in the comments if they've worked for you. And if you have any other tips you'd like to share, please do so!