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You probably won't need to change anything until you reach the second trimester and start showing. Here is what you should know about sleeping while pregnant, including how to locate pregnancy sleep positions that are both pleasant and safe for the whole nine months.
Why Is Sleeping So Important During Pregnancy?
Sleep is when your body resets and restores itself. It is when your brain forms memories, making it an ally in your fight against pregnancy brain. It is how your arteries repair themselves, which is particularly crucial now because they are under higher strain due to the additional blood flow necessary to sustain your child. Sleep also helps to maintain the health of your immune system, which is inhibited during pregnancy. Sleep influences how your body responds to insulin; not receiving enough leads to a higher blood sugar level, which increases your risk of gestational diabetes.Pregnancy Sleeping Positions
The Sleep Foundation recognises three basic sleeping positions: back, stomach, and side. The main worry with each of them, according to sleep specialists, is how they influence the blood flow to the baby and if they constrict the inferior vena cava (IVC) as your uterus expands. The IVC is a big vein that travels up the right side of your spine, transporting deoxygenated blood from the lower and middle bodies to the heart.Can You Sleep On Your Side During Pregnancy?
Experts say that sleeping on your side is the ideal pregnancy sleep posture. More particularly, specialists recommend sleeping on your left side during pregnancy. Sleeping on the right might constrict the IVC and prevent blood flow to the infant. Meanwhile, sleeping on the left side gets all the weight of the uterus off the right side and optimises blood flow. It may also help you feel more comfortable. However, if you prefer to sleep on your right side during pregnancy, use pillows to push up the uterus and keep it from slipping to the right.Can You Sleep On Your Back During Pregnancy?
When it's hailed as one of the finest posture-boosting sleep positions, resting on your back when pregnant is generally avoided. Between 15 and 20 weeks of pregnancy, the uterus becomes big enough to impede blood flow while sleeping on your back, compressing the IVC. Sleeping on your back when pregnant may also restrict the aorta—the major artery that transports blood from the heart to the rest of the body—blocking the primary blood supply to your body and placenta. As a consequence, sleeping on your back can decrease the return of blood to the heart, so you may wake up feeling short of breath or as though your heart is racing.Can You Sleep On Your Stomach During Pregnancy?
Sleeping on your stomach is acceptable in early pregnancy, but you'll eventually have to roll over. Before 12 weeks, you can sleep in any position you want. Because many women experience breast discomfort or sensitivity, they are hesitant to sleep on their stomachs at first. But it's only pain; there will be no damage. Additionally, sleeping on your stomach when pregnant is okay until the belly begins to show, which typically occurs between 16 and 18 weeks, depending on how large the belly grows and how fast. After this point, lying on your stomach is not only unpleasant but also dangerous for the baby. Sleeping on your stomach while pregnant might cause your baby bump to migrate within your stomach, pressing on the aorta and IVC.Waking Up And Sleeping On Your Back While Pregnant
It's fairly reasonable to fall asleep in one position and wake up in another, so it's understandable that one of the most prevalent fears is waking up to discover you're sleeping on your back when pregnant. However, if you do wake up on your back, do not worry. You probably weren't there for very long, which is why your body adapts to avoid unpleasant sleeping positions. If you're on your back and in the third trimester, it will compress the blood flow and make you feel uncomfortable fast, so you'll wake up and won't have been lying on your back long enough to compromise the blood flow to the baby.However, if you continue to wake up on your back (or stomach, or right side) and are concerned, ask your partner or family member to check on you. If they wake up and discover you lying on your back, they may gently reposition you to your left side. You should also discuss any concerns with your ob/gyn. They can advise you on the best pregnancy sleeping positions for your specific needs.Tips For Comfortable Sleep Positions While Pregnant
It may be difficult to modify your comfortable sleeping positions, but be assured that it is possible—and your body may automatically adapt to more peaceful pregnancy sleeping positions as your bump develops. However, if you do not currently sleep on your left side, there are techniques to teach yourself to do so. Sleeping on your side might alleviate some of the other aches and pains that are undoubtedly interfering with your regular sleep.- Order a pregnancy pillow: It is recommended to get a pregnancy body pillow and to get it early.
- Bend your knees: If you have hip, leg, or back discomfort when pregnant, try bending your knees.
- Practice proper sleep hygiene: You may find it simpler to fall asleep in a new pregnancy sleeping position if your body has previously been prepared for rest via appropriate sleep hygiene.
- Go gentle on yourself: If you're uncomfortable, you may need some more pillows—or to perform some stretches—to relieve your pain.
How To Make Side Sleeping Work?
If side sleeping isn't your thing, here are some tips to make it feel more natural or at least comfortable.If you're very worried about your sleeping posture, you may ask your partner or family member to check on you from time to time and gently move you into a healthier position.First trimester
Sleeping in any posture is often okay early on. However, if you want to develop the habit of favouring one side, just place a cushion between your legs. This may relieve pain in your hips and lower body.If you want to go the additional mile, try purchasing an orthopaedic knee pillow composed of memory foam.Second trimester
As your belly expands, ensure your mattress is firm enough to prevent your back from sagging. If yours is excessively soft, try placing a board between the mattress and the box spring.You may also want to check into pregnancy pillows. They come in U or C forms and wrap over your complete body to assist with side sleeping.You place the cushion along your back, then embrace the front while putting it between your legs.Third trimester
Continue to use a pregnancy cushion for support. If you find them too bulky with your increasing tummy, consider wedge pillows. To prevent rolling, place them beneath your tummy and behind your back.If you absolutely cannot adjust to sleeping on your side, consider using pillows to elevate your upper body at a 45-degree angle. This allows you to avoid lying flat on your back and relieves compression on your IVC.Alternatively, you may raise the head of your bed a few inches using books or blocks.Is Not Getting Enough Sleep Dangerous To Either Myself Or My Baby?
The majority of women have difficulty sleeping, so don't worry if you're not getting as much quality sleep as you were before pregnancy. However, research has indicated that women who sleep for less than six hours each night may have lengthier labour and need C-sections.Untreated sleep apnoea, in which breathing is disturbed repeatedly during the night, resulting in poor sleep and nocturnal waking, has been associated with pregnancy issues such as preeclampsia, gestational hypertension, and low birth weight. If you suspect you may have this problem, see your doctor.The most important factor to consider is how you feel, not how many hours you spend lying in bed. If you're not sleeping and are always exhausted, beyond the typical exhaustion of pregnancy, you're not getting enough sleep.If you believe a lack of sleep is becoming a problem, see your doctor. They can help you determine the source of your issue and develop strategies to help you get the rest you need.Sleep Better During Pregnancy
In addition to determining the ideal position and arrangement for sleep during pregnancy, a variety of additional habits may help you sleep better.Maintain a regular sleep schedule
Going to bed and getting up at the same time every day allows you to take advantage of your natural sleep-wake cycle and fall asleep more quickly. Additionally, drinking a relaxing beverage or taking a warm bath before bedtime will reinforce sleep signals and communicate to your body that it is time to relax. If you decide to take a bath during pregnancy, consult your doctor about the proper temperature for your body and the foetus.Make the bedroom a sanctuary
Reserving your bed for sleep reduces negative mental connections with work and other daytime activities. Removing bright lighting, reducing noise, and keeping digital temptations out of the bedroom may all help promote peaceful sleep.Take a nap as needed
If you have problems sleeping through the night, you may take a nap during the day to compensate for missing sleep. Naps should be taken earlier in the day to minimise detrimental effects on evening sleep.Use Relaxation Exercises to Manage Stress
Many pregnant women struggle to sleep well due to stress. Relaxation activities may help your body prepare for sleep. A healthcare practitioner may also provide tools to help you cope with pregnancy-related stress and anticipated life changes.Minimise food and drinks in the evening
While being hydrated is crucial during the day, drinking too many fluids or eating a large meal at night might make it difficult to sleep. Small, basic foods like crackers may help relieve nausea at night without increasing heartburn.Limit caffeine intake
Caffeine interferes with sleep, so , and caffeinated soft drinks. If you prefer to use caffeine during pregnancy, try to confine it to the morning, when it is less likely to interfere with overnight sleep.Consider prenatal vitamins
, such as iron and folic acid, not only help the baby get the nutrition it needs, but they may also assist with the symptoms of restless legs syndrome, a sleep issue that is prevalent in pregnancy. Before using any new supplements, contact your doctor.Exercise regularly
Experts suggest that most pregnant women stick to a regular fitness regimen throughout their pregnancy. Stretching and strengthening activities, in particular, may help reduce lower back discomfort and the likelihood of developing leg cramps. Targeting the glutes, abdomen, and back muscles may assist your body adjust to the physical changes that occur during pregnancy.Speak With Your Doctor
It is important to see a doctor if you are having difficulty obtaining adequate sleep or have other signs of sleep disturbance since sleep disturbances have been linked to an increased risk of pregnancy issues. A healthcare professional may provide recommendations and prescribe treatments for pregnancy-related sleep problems such as obstructive sleep apnoea, heartburn, and restless legs syndrome.FAQs on Safest Pregnancy Sleeping Positions
- Can I fold my legs when pregnant?Try to avoid sitting cross-legged, this might cause an imbalance in the joints and ligaments that support and develop alongside your uterus.
- Should I use a pregnancy pillow when sleeping throughout my pregnancy?It's not a need, but a pregnancy pillow is an excellent tool that makes you more comfortable and helps you get into the best pregnancy sleeping posture.