Sleeping Positions and Pregnancy
One of the biggest complaints pregnant women suffer from is having a good night sleep.
Leg cramps, heartburn, back pain, frequent need to urinate, insomnia and the increase size of the belly make sleeping uncomfortable.
During the first trimester, pregnant women tend to sleep a lot due to the rise in the levels of progesterone and HCG which may cause tiredness and sleepy feeling continuously. Use this period to get into the habit of sleeping on your side.
What sleeping positions should you avoid during your pregnancy?
Sleeping on your back: Sleeping on your back causes the entire weight of your uterus to rest on the spine, back muscles, intestines and major blood vessels. Backache, indigestion, breathing difficulties and low blood pressure may occur. This is due to the pressure on the large vein or vena cava.
Sleeping on your stomach: The size of your belly makes it uncomfortable to sleep on your stomach during your pregnancy.
What are the best sleeping positions during your pregnancy?
Lying on your side with knees bent is the most comfortable position during your pregnancy. Actually, sleeping on your left side may benefit you and your baby. It keeps the baby's weight from applying pressure to the large vein that carries blood back to the heart from your feet and legs which improves the blood flow to the placenta. Don’t get worried if you might roll over onto your back or right side during the night. Most likely, your body won't shift during third trimester into the back position because it will be too uncomfortable.
Hints for better sleeping:
- Avoid coffee, soda and tea as much as possible at night.
- Avoid drinking a lot or eating your meal before getting to bed. Have a small dinner and drink plenty of water during day time.
- Try relaxing exercise before you go to bed like yoga or take a warm bath for 15 minutes.
- If leg cramps happens, it may help you to press your feet against a wall or try to stretch them prior going to bed.
- Stress can interfere with sleep. If your anxious or feeling nervous try to speak to your doctor or try to enroll in a health class to relieve your fears.
- If you wake up in the middle of the night, do not stay in bed. Get up and read a book or watch TV.
- Pillows! They are very efficient and important. The only disadvantage is that you have to wake up and arrange them if you flip over to the other side. You can use them to support your belly or your back, between your knees for aching hips, and under your head!
Don’t worry, all pregnant women will get used to a comfortable sleeping position which will provide them a peaceful and calm night!