18 tips for a better 3rd Trimester

Senior therapist, owner of Therapy Box Australia and mum of two Kamal Dasani gives her top tips on staying comfortable during your 3rd trimester

tips 3rd trimester

  • Keep your feet up to reduce swelling and aches.
  • Use a pregnancy body pillow to sleep at night, ensuring your bump is supported.
  • Cut back on fluids in the evening to reduce bathroom visits at night.
  • Cut out caffeine as not only does it reduce your sleep, but it also inhibits iron intake.
  • Eat small portions and chew slowly to avoid getting heartburn. Avoid acidic, carbonated, fatty or spicy foods as they are causes of heartburn.
  • Drink ginger tea, peppermint tea or milk to reduce heartburn and don’t be afraid to use one of the many heartburn medications available after consulting your doctor.
  • Try to keep your shoulders and head slightly elevated when sleeping to reduce heartburn.
  • Avoid clothes that put pressure on your bump. Use a pregnancy band or body suit to support your bump’s weight and reduce backache.
  • Try a warm bath before bed – to help relax your muscles, leading to a better sleep and reducing the likelihood of cramps.
  • Run a humidifier in the bedroom to reduce the discomfort of swollen nasal passages, snoring and dry throats.
  • Keep a bottle of water with you at all times to stay hydrated.
  • Keep your skin hydrated with creams or sprays to reduce itchiness on your bump, hands and feet.
  • Don’t exercise too close to bedtime as both you and baby will be too alert.
  • Attend a birthing class with your partner so that you’re not as stressed about the hospital or delivery procedures. You’ll also learn a lot from the midwives who run the class which will help calm your thoughts over the 3rd trimester and delivery.
  • Nancy Hage, psychologist at the American Wellness Center, recommends getting connected to a group of friends who are pregnant and due around the same time as you are. “Don’t be afraid to ask for help and accept others’ offers to help; you don’t need to do it all alone.”
  • Have your birth plan or ‘wish list’ ready, and your hospital bag packed. Having the nursery prepared and all of the essentials at home will also help you relax.
  • Treat yourself to little luxuries like massages, pedicures, etc. so that you can relax and unwind before your new addition to the family arrives.
  • Kara Cooper, speech and language pathologist at the American Wellness Center in Dubai Healthcare City, recommends you speak to your baby as it is proven to have a soothing effect. A calmer baby may mean a better night’s sleep!
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