Best sleeping positions during pregnancy
Sleep is important for everyone, but it's especially important for pregnant women. When you're pregnant, you need to get enough sleep to support your growing baby and to help you feel your best.
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Why should you have an adequate sleep during pregnancy?
Having enough sleep during pregnancy allow your body to rest and reset. Sleep also gives your body enough time to repair itself. For example, sleep your body to maintain a healthy immune system which is often suppressed when pregnant, to tolerate your baby.
In addition, sleep allows your blood vessels to restore themselves from high pressures as they supply blood to your growing baby. Sleep also plays a significant role in controlling your insulin level, thus reducing your risk of developing gestational diabetes.
Can you sleep on your back while pregnant?
When pregnant, you must get adequate sleep. But how sleep matters a lot not only to you but also to the health of your growing.
While sleeping in your preferred position early in pregnancy is perfectly normal, you may have to change your sleeping position as your baby bump becomes bigger. Read on to learn the best sleeping position when pregnant.
Best sleeping position when pregnant
The blood supply determines the best sleeping position during pregnancy to the uterus, supporting your body.
As your baby bump becomes bigger and bigger, it compresses blood vessels supplying your uterus, thus reducing the blood supply to and from your baby. For this reason, you need to assume a sleeping position that results in the least pressure on the blood vessels.
Here are some of the recommended sleeping positions when pregnant.
The best sleeping positions during pregnancy
There are a few sleeping positions that are generally considered to be the best for pregnant women:
Sleeping on your side
Sleeping on your left or right side is the best sleeping position at any stage of your pregnancy. Side sleeping is particularly important after the fifth month of pregnancy when the uterus is bigger enough to exert pressure on internal organs and blood vessels supplying your uterus.
Studies show that side sleeping puts little pressure on the blood vessels and internal organs. As a result, their blood supply, your baby is not affected.
Side sleeping allows maximum nutrients and oxygen to be carried to your growing baby.
In addition, sleeping on the has been shown to reduce the risk of experiencing leg swelling, hemorrhoids and varicose veins.
While sleeping on the right or left side is recommended, it is thought that sleeping on your left side is preferred. This is because circulation to your kidneys, heart, uterus and heart is better when you sleep on your left side.
Some studies suggest that sleeping on your left side reduces compression on major vessels such as inferior vena cava, thus improving circulation from the legs and reducing the risk of deep venous thrombosis, varicose vein and leg swelling.
- Sleeping on your left side: This is the most recommended sleeping position for pregnant women. It's thought to improve circulation and reduce swelling, and it may also help to prevent heartburn and constipation.
- Sleeping on your right side: Sleeping on your right side is also considered to be a safe sleeping position during pregnancy. However, it's not as ideal as sleeping on your left side.
Sleeping on the stomach
It is perfectly normal to sleep on your stomach during pregnancy. Like sleeping on your side, sleeping on your stomach does not cause much compressing on the internal organs and major blood vessels.
But sleeping on your stomach may not be comfortable, particularly late in your pregnancy when your baby is bigger. In addition, having tender breasts may make you feel uncomfortable when sleeping on your stomach.
If you prefer sleeping on your stomach, you may have to get a doughnut-shaped pillow. It helps support your belly, allowing you to sleep comfortably on your stomach.
Can you sleep on your back while pregnant?
Sleeping on your back is not safe when pregnant. However, you can sleep on your back during the early months of pregnancy up to the fifth month. During this time, your uterus is not so big to cause compression on your internal organs and blood vessels.
However, sleeping on your back is not recommended during the third trimester because it compresses major abdominal vessels, including the abdominal aorta and the inferior vena cava, thus affecting circulation to your baby, uterus, heart, and legs.
Sleeping on the Back while Pregnant
During the last trimester of your pregnancy, you should avoid sleeping on your back. Researches show that sleeping on your back may increase the risk of stillbirth due to compression of your major blood vessels that alters the heart rate of your baby.
When you continue sleeping on your back after 20 weeks of pregnancy, you may experience dizziness and shortage of breath. The best position that you should sleep during the third trimester is on your sides. Some doctors recommend sleeping on the left side arguing that sleeping on the left facilitates blood to flow more freely to your baby.
- Sleeping on your back: Sleeping on your back is not recommended during pregnancy, especially in the third trimester. This is because it can put pressure on your vena cava, a major vein that carries blood back to your heart. This can reduce blood flow to your baby and make you feel lightheaded or dizzy.
- Sleeping in a recliner: If you find it difficult to sleep in bed, you may want to try sleeping in a recliner. This can help to keep your back and neck supported and make it easier to breathe.
Pick any side that you can comfortably sleep because there is no difference in sleeping either on the left side or the right one. You can also use a variety of pillows to support your body parts as you get used to side-sleeping. Waking up on your back during the last trimester of pregnancy should not raise an alarm.
Other tips for sleeping comfortably during pregnancy
In addition to finding the best sleeping position, there are a few other things you can do to sleep comfortably during pregnancy:
- Use pillows: Use pillows to support your belly, back, and head. You may want to try using a body pillow or a pillow between your knees.
- Elevate your legs: If you have swelling in your legs, try elevating them while you sleep. You can do this by putting a pillow under your feet or by sleeping with your legs propped up on the wall.
- Avoid caffeine and alcohol: Caffeine and alcohol can interfere with sleep. Try to avoid them in the hours leading up to bedtime.
- Create a relaxing bedtime routine: Wind down before bed with a warm bath, a cup of tea, or some light reading. This will help you relax and prepare for sleep.
- Get regular exercise: Exercise can help you sleep better at night. However, avoid exercising too close to bedtime, as this can make it difficult to fall asleep.
If you're having trouble sleeping
If you're having trouble sleeping during pregnancy, talk to your doctor. They may be able to offer some additional tips or recommend a sleep specialist.
Conclusion
Getting enough sleep is important for everyone, but it's especially important for pregnant women. By finding the best sleeping positions for you and following a few other tips, you can get the rest you need to support your growing baby and feel your best.
