How To Sleep Great During Pregnancy (Third Trimester)

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Realistic and effective methods to help you achieve a good night of sleep during pregnancy in your third trimester.

Pregnant and can’t sleep 3rd trimester

Having a hard time falling or staying asleep in your final three months of pregnancy? There may be a number of hurdles between you and a restful night of sleep. Just to name a few…

• A restless mind, body, or legs.
• Tossing and turning all night to get comfortable.
• Sore joints from only side sleeping.
• Back soreness from poor posture and a heavy belly.
• Tight and stiff muscles.
• Sciatica.
• Trouble getting in a big enough breath.
• Tingling limbs from swelling or carpal tunnel.

How can I get good night sleep in my third trimester?

Regular exercise each week in the form of strength training, aerobics, and mobility training will help you rest better at night.

Physical activity helps to ease muscular and joint discomfort, improve circulation, optimize aerobic capacity, and reduce stress.

“Yeah, yeah, if you work out, you will be more tired by the end of the day and sleep better at night.” *Cue buzzer noise* Nope! Not what I was going to say. I mean, yes that is typically true, but that is not my quick tip for you here, since pregnancy can make you feel always tired.

1. Exercise, as we already know, does so many wonderful things for the body. For starters, it is a known stress reducer. A less stressed mind calls for a less stressed body. Helping you ease those worries in your head at night.
2. Exercise also relieves joint and muscle discomfort. So move and groove to relieve tight muscles. They need to work through a range of motion to be more mobile and reduce cramping. If we can activate those supporting muscle groups in the day, we won’t pay for it at night. Plus, following a full body strength training routine can help minimzie muscular imbalances that develop with our changing physique.
3. Working out also helps increase circulation of blood and reduce swelling. (Yay prenatal carpel tunnel!) Nourishing those muscles and joints while keeping them lubricated.
4. And finally, cardio workouts help us improve our maximal oxygen uptake (ability to take in oxygen and deliver it to working tissue). When you condition your lungs in your workouts, you breathe better at night.

It’s much easier to get motivated for your workouts when you know they will help you get adequate rest and have the prenatal energy for tomorrow!

Giving you the mental boost you need when you feel like you just Can’t Find Energy to Exercise During Pregnancy.

Stay balanced in your workouts

Be sure to balance your physical efforts across strength training for support, cardio for conditioning, and mobility for relief! All three pieces of the prenatal puzzle.

For strength, be sure to hit those compound exercises that target multiple muscle groups, especially the large ones. Incorporate squats, hinges, lunges, rows, presses, and tabletop core work to give your hips, shoulders, and core good support. Try this At Home Prenatal Strength Workout designed for your thrid trimester!

For cardio, mix it up! Walking, swimming, and low to non-impact bodyweight exercises help you get your heart rate up while saving your joints. In fact, I have the best prenatal workout for third trimester cardio that will keep you active while maintaining joint comfort.

And for mobility, be sure to focus on those large muscle groups around the hips and shoulders. Stretch the hip flexors, hamstrings, quadriceps, glutes, trapezoids, and pectorals to relieve the extra tension you may be carrying. Like this At Home Mobility Workout for Pregnancy!

I have an entire Pregnancy Safe Workout Playlist on Youtube filled with a variety of prenatal workouts!

Get active daily for better sleep during pregnancy

You don’t have to have the hardest workout of your life everyday for it to count. Just move!

Whether you rotate your strength and cardio workouts and save stretching for your rest days. Or find a way to incorporate any exercise for 30 minutes each day.

Regardless of how you do it, your body and mind will thank you!

Get Sleep During Pregnancy- Third Trimester Workout

Give it a try! Join me for a fun, NO REPEAT prenatal workout designed specifically for the third trimester. Incorporating all the things we talked about above, we will strengthen, get mobile, and sweat it out.

For more workout inspiration, I have an entire post dedicated to making a habit out of working out.

Pin it for later or send to a friend!