Unfortunately, it’s more difficult to get a restful night’s sleep now that you need it more than ever. With your increasing belly, finding best sleeping positions for pregnant women can be difficult, and not all positions are suitable for pregnant women. Here is what you should know to keep secure and at ease.
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What Makes Sleep So Necessary During Pregnancy?
Your body restores and fixes itself when you sleep. It is during this time when memories are formed, making it a valuable ally in the fight against infant brain. It’s how your blood vessels heal, which is crucial considering how much pressure your blood vessels are currently under from the additional blood flow needed to sustain your growing kid.
Sleep also maintains the health of your immune system, which has been repressed to support your pregnancy. Additionally, lack of sleep increases your risk of gestational diabetes because it raises blood sugar levels and affects how your body responds to insulin.
What Sleeping Position Is Ideal During Pregnancy?
The ideal sleeping position for expectant women, according to experts, is on their left side, while sleeping on their right side is also totally acceptable. It becomes impossible to lie on your stomach after the first trimester for obvious reasons.
Numerous experts also advise against sleeping flat on your back (though it’s okay if you flip over in the middle of the night and wake up that way).
According to some experts, though, expecting mothers shouldn’t stress too much about their sleeping posture and should instead choose whatever is most comfortable for them.
What are Best Sleeping Positions for Pregnant Women?
Sleeping On Your Stomach During Pregnancy
If lying on your stomach is your preferred position, that’s fine—until your growing baby bump makes it uncomfortable or impossible. Sleeping on your stomach can cause discomfort and strain on your back and neck. It can also reduce blood flow and oxygen supply to the baby. At that point, you’ll need to change positions.
Sleeping On Your Back During Pregnancy
During the second and third trimesters, some medical professionals advise against having pregnant women sleep on their backs. Why? The vena cava, the main vein that returns blood from your lower body to your heart, your intestines, and your back all bear the full weight of the developing uterus and baby when you sleep on your back.
This pressure may exacerbate backaches and haemorrhoids, impair circulation, reduce digestion, and perhaps result in hypotension (low blood pressure), which can induce lightheadedness.
However, if you wake up and discover that you turned onto your back while you were sleeping, don’t worry.
Sleeping On Your Sides During Pregnancy
Some doctors believe that sleeping on either side during the second and third trimesters is best for you and your unborn child, preferable the left if at all feasible.
This posture improves renal function, which results in better waste product clearance and decreased swelling in your feet, ankles, and hands. It also provides for optimal blood flow and nutrients to the placenta (which reduces pressure on the vena cava).
Sleeping with a Body Pillow
Using a body pillow can provide support and comfort during sleep. Place the pillow between your legs, under your belly, and behind your back to alleviate pressure on your hips and lower back. You can also use a wedge-shaped pillow under your bump to support your belly and reduce strain on your back.
Sleeping in a Reclined Position
Sleeping in a reclined position can also help alleviate discomfort and promote better sleep during pregnancy. Use a recliner or a bed with an adjustable base to elevate your upper body and reduce acid reflux and heartburn. However, avoid sleeping in a fully reclined position, as it can reduce blood flow to the baby.
Tips On Comfortable Pregnancy Sleeping Positions
Aside from finding the best sleeping positions for pregnant women, there are other ways to ensure a comfortable and restful sleep during pregnancy. Here are some tips to keep in mind:
Snooze on a Solid Surface
Get yourself a firm mattress to provide better support and reduce pressure on your back and joints. Tuck pillows under your head, neck, and back to alleviate pain and discomfort, and help you sleep like a baby. Use a wedge-shaped pillow or a 5-foot full-body pregnant pillow for more support. Try sleeping in a semi-upright position in a chair (if you have one) rather than a bed if pillows don’t work.
Keep it Chill and Dim
To promote better sleep quality, maintain a cool and dark bedroom environment. You can block out light and reduce visual distractions with blackout curtains or eye masks. Use a fan or air conditioning to regulate the temperature and keep the room nice and cool.
Give Relaxation a Chance
Reduce stress and promote relaxation by practicing deep breathing, meditation, or yoga. These techniques can also help you prepare for childbirth and the challenges of motherhood.
Stick to a Sleep Schedule
Train your body to sleep better by establishing a sleep routine. This means going to bed and waking up at the same time every day. This helps regulate your body’s internal clock and promote better sleep quality.
Watch Your Water Intake
Limit your fluid intake before bedtime to reduce the need to wake up frequently to use the bathroom. However, make sure to stay hydrated throughout the day to support your baby’s health.
Say No to Stimulants
Stimulants such as caffeine, nicotine, and alcohol can interfere with your sleep quality and affect your baby’s health. It’s best to avoid them altogether or limit your consumption to earlier in the day.
Remember that it’s common to experience discomfort for a few days or perhaps a few weeks. With enough time, your body will probably get used to the new position.
What If You Fall Asleep On Your Back While Pregnant?
Few people spend the entire night in the same position. Don’t worry (repeat: don’t worry) if you awaken during pregnancy after sleeping on your stomach or your back.
Your body is probably trying to urge you to shift positions by making you wake up in the first place (and maybe go to the bathroom again, another common pregnancy sleep problem).
Is Having Too Little Sleep Bad For Me Or My Child?
Try not to worry if you’re not getting as much restful sleep as you were before to becoming pregnant because the great majority of women do experience some difficulty sleeping. However, studies have indicated that women who consistently get less than six hours of sleep each night may experience lengthier labours and are more likely to require C-sections.
Untreated sleep apnea has been associated to pregnancy issues like preeclampsia, gestational hypertension, and low birth weight. Untreated sleep apnea causes frequent breathing disruptions throughout the night, which causes poor sleep and night waking. Be sure to discuss this condition with your doctor if you believe you may be affected.
Are you unsure if you’re getting enough sleep? The ideal metric to use is how you feel, not how many hours you log while lying in bed. You are not getting enough sleep if you discover that you are not sleeping and are consistently exhausted, beyond the typical pregnant exhaustion.
Inform your healthcare provider if you believe that your lack of sleep is becoming a problem. He or she can assist you in identifying the source of your issue and offering remedies so you can receive the rest you require.
Getting a good night’s sleep during pregnancy is essential for your well-being and your baby’s health. The best sleeping positions for pregnant women are sleeping on your left or right side, using a body pillow, sleeping in a reclined position, and avoiding sleeping on your stomach. Additionally, following sleep tips such as using a firm mattress and pillows, keeping your bedroom cool and dark, and practicing relaxation techniques can help ensure a comfortable and restful sleep. If you have any concerns about your sleep or your pregnancy, consult your healthcare provider.
Remember, the best sleeping positions for pregnant women can vary depending on your body type and the stage of your pregnancy. Experiment with different positions and find what works best for you. By prioritizing your sleep and comfort, you can promote a healthy and happy pregnancy.
Frequently Asked Questions
Is it Safe to Sleep on my Back during Pregnancy?
Sleeping on your back is not recommended during the later stages of pregnancy, as it can cause back pain, breathing difficulties, and low blood pressure. It can also reduce blood flow to the baby
Can Sleeping on my Stomach Harm my Baby?
Sleeping on your stomach is not recommended during pregnancy, especially after the first trimester. It can cause discomfort and strain on your back and neck and reduce blood flow and oxygen supply to the baby.
Can Sleeping on my side Prevent Stillbirth?
Sleeping on your side, particularly your left side, can improve blood and nutrient flow to the placenta and the baby. Studies suggest that sleeping on your side, especially in the third trimester, can reduce the risk of stillbirth.
Can using a Body Pillow help me Sleep Better During Pregnancy?
Using a body pillow can provide support and comfort during sleep. It can alleviate pressure on your hips and lower back and support your belly. It can also reduce snoring and other sleep disruptions.
How can I alleviate Heartburn and Acid Reflux during Sleep?
Sleeping on your left side can alleviate heartburn and acid reflux during sleep. You can also elevate your upper body using a wedge-shaped pillow or a recliner.
How many Hours of Sleep should I get During Pregnancy?
Pregnant women should aim for at least 7-9 hours of sleep every night. However, the quality of sleep is more important than the quantity. Make sure to get enough restful sleep to support your health and your baby’s development.