Many readers are interested in the following topic: Sleeping Positions When Pregnant. We are happy to note, that our authors have already studied the modern research about the topic you are interested in. Based on the information provided in the latest medical digests, modern research and surveys, we provide extensive answer. Keep reading to find out more.
It is always important to get a good night’s sleep, but it becomes even significant during pregnancy. Unfortunately, it’s not easy to sleep or stay asleep during pregnancy because you’ll be uncomfortable, you’ll be hot, you’ll be sweaty, and your heartburn will get worse when you lie down. You may manage to sleep if you’re tired enough, but you will wake up soon because your baby will take your bladder as a trampoline and start doing acrobatics. You can overcome these sleep hurdles and improve your situation by selecting the right sleeping positions when pregnant.
Pros and Cons of Different Sleeping Positions During Pregnancy
Different sleeping positions will make it easy or difficult to sleep in pregnancy. Some positions will improve blood flow and make it easier for your body to provide nutrients to the placenta. This in turn will help your kidneys to work more efficiently and prevent issues such as swelling in your feet, ankles, and hands. You have to understand the benefits of maintaining certain sleeping positions when pregnant and train yourself early in pregnancy to make it easier to get a good night’s sleep.
Sleeping On Your Tummy
You may find it less discomforting to sleep on your tummy when you’re still in the early stages of pregnancy. It will become difficult though as you because 5-6 months pregnant, and it literally becomes impossible to do it when you’re eight months pregnant – and you shouldn’t do it either because it’s dangerous for your baby.
Sleeping On Your Back
There is no need to worry too much about your sleeping positions during your first trimester, but things will change and become more demanding as you enter your second trimester. This is the time when you should avoid sleeping on your back because in this position, your uterus will put more pressure on the vein that sends blood back to your heart. Lying in this position for long may cut the supply of blood and nutrients to the placenta and baby. You will also feel nauseous and dizzy. Therefore, sleeping your back is among the sleeping positions you need to avoid during pregnancy.
Sleeping On Your Right Hand Side
Instead of sleeping on your back or front, you will be better off sleeping on your right hand side. What you should understand is that though this is a better position, this is definitely not the best because you will still be putting pressure on your liver when sleeping on your right hand side.
Sleeping On Your Left Hand Side
This is the ideal position. In the later stages of your pregnancy, it is important to practice sleeping on your left side because it is the safest choice, for you and for your baby as well. You will also feel comfortable even when your abdomen keeps growing. Lying on the left side of your body will improve blood circulation and make it easier for your body to deliver nutrient-packed blood to the placenta to nourish your baby. This will also keep you from putting too much pressure on your liver, the way you do when you sleep on the right hand side of your body.
Tips for Better Sleeping Positions During Pregnancy
You already know how it will feel when sticking to different sleeping positions when pregnant. Here are some tips to help overcome certain sleep troubles during pregnancy.
- Lie on your left side when sleeping. Make sure to keep your knees bent with a couple of pillows placed between your knees. This will really alleviate pressure on the muscles around your pelvis and hips.
- You may also consider placing a wedge-shaped pillow under your belly bump to reduce pressure on your back.
- Go buy a few special extra-long pregnancy pillows. You will need a few of them to support your body and help sleep better during pregnancy. An extra-long pillow will also protect you from rolling to your back or stomach.
- Use a pillow to raise your chest – this will relieve pressure off your lungs and make breathing easier.
- You may want to prop up the head of your bed using books to deal with heartburn. This inclined position will ensure the acids stay down and don’t move up your esophagus.
- Lying on your side is not always easy because it may put pressure on your hips. If that’s the case, you may consider buying a piece of soft foam and place it over your mattress. This additional support will increase air circulation and keep you comfortable throughout the night. Make sure to select foam in the size that suits you more.
- Despite all your efforts, you may wake up in the middle of the night and find yourself lying on your back. Don’t panic. Simply turn over to your left side and try to sleep once again. Using pillows sensibly will reduce your chances of rolling on to your back or stomach.
Additional Tips for Better Sleep During Pregnancy
- Sometimes, it just becomes difficult to sleep in bed. Don’t worry; you have other alternatives too. Try sleeping on a comfortable armchair – you can even try sleeping on your sofa. The solution may or may not work, but it’s definitely worth trying.
- Make sure to eat a balanced diet and avoid spicy foods, especially before going to bed or you will have to deal with heartburn.
- Use the bathroom before you go to sleep to ensure you don’t have to wake up again in the middle off the night.
- Wear appropriate clothing before you go to sleep. A loose, comfortable nightgown is the best choice. Make sure it is made from a breathable material.
- Try to relax before you go to bed and don’t think of anything negative especially 15 minutes before you get into bed.
- Avoid drinking caffeinated drinks, like coffee, soda, and tea. At least, limit the consumption of these beverages during pregnancy.