Expert Tips On Best Pregnancy Sleeping Positions
Do you know that pregnancy can significantly impact sleep quality, which may increase the risk of insomnia? Research reveals that around 25%of pregnant women struggle with disturbed sleep during their first three months of pregnancy. This number substantially triples by the third trimester, impacting up to 75% of expectant mothers. All these numbers highlight the importance of addressing sleep concerns during pregnancy. Don’t they? So, mothers, stop tossing around the bed with the growing belly and embrace these suggested pregnancy sleeping positions to find comfort and peaceful sleep.
We already know that getting a good night’s sleep can be a difficult part of pregnancy, so let’s discuss some tips to help navigate this problem.
Why Does Sleep Get Affected During Pregnancy
An expectant mum may experience trouble sleeping because of the following reasons-
- As the foetus develops, the size of the abdomen increases
- Discomfort due to back pain
- Frequent urge to urinate at night
- Heartburn during pregnancy
- Anxiety
- Hormonal changes, of course!
Why Is It Important To Have A Sound Sleep?
Getting good quality sleep is essential for both the mother and her growing baby because-
- It helps reduce the risk of various pregnancy complications such as gestational diabetes and preterm birth.
- It supports the baby’s overall growth and development.
- Studies reveal that blood pressure levels rise during the 3rd trimester. And the main reason behind it is too much or too little sleep.
- Sleep deprivation may also lead to tiredness, mood swings and trouble in concentration. It can prove harmful during such an important phase.
What Are The Best Pregnancy Sleeping Positions?
It’s important for you to sleep comfortably and safely during pregnancy. As per experts, SOS (sleeping on sides) is the best sleeping position for pregnant women.
Sleeping On The Left Vs. Right Side
During pregnancy, sleeping on the left side is a better choice. It promotes blood flow, guaranteeing that the baby gets sufficient oxygen and nutrition necessary for its growth.
Sleeping on the right side can put a strain on the liver. Therefore, many doctors recommend pregnant women to lie down on their right side for a short time.
Sleeping Positions To Avoid During Pregnancy
Now that you know which is the best pregnancy sleeping position, let’s discuss what to avoid.
Sleeping On Your Back
As your pregnancy progresses, the uterus increases in size. When you lie down on your back, the weight of your uterus puts pressure on one of the main arteries, known as the aorta, and a vein called the vena cava. This suppression can restrict the heart from pumping blood to the expectant mum and her baby.
Stomach Sleeping
Those in their first trimester can try sleeping on their stomach, if they are accustomed to. However, once you hit the 2nd trimester, avoid lying down on your tummy altogether. With the growing belly and expanding uterus, it will be uncomfortable, and unsafe, to lie in this position.
How Can I Sleep More Comfortably During Pregnancy?
Here are some strategies to help you have a sound sleep when pregnant.
- Keep Your Knees Bent – Experts advise all pregnant women to sleep on their sides and bend their knees. This will help in providing support to their back and reduce back pain.
- Switch To A Comfortable Mattress – Look for a comfortable option when it comes to the mattress. The mattress you’re currently sleeping on may be hard or too floppy. So, choose the one that is soft yet firm and provides good support to your body’s posture while sleeping.
- Elevate Your Upper Body – Heartburn during pregnancy is a common issue that often disturbs sleep. Therefore, if you’re facing heartburn, try elevating the upper body using extra pillows (if you can’t raise the bed).
- Don’t Forget The Thumb Rule—Always remember and ensure that you sleep on your left side. As discussed above in the blog, it has several benefits.
- Use Pregnancy Pillows—The market is full of U-shaped pregnancy pillows. One of the main advantages of using such pillows is that they support the mother’s posture. They adjust to the mum’s body so she can sleep comfortably and safely.
Conclusion
Dear moms-to-be, we hope this blog on “best pregnancy sleeping positions” has been insightful. As a mother, you always wish the best for your baby. But don’t forget to look after yourself too. And a big part of self-care at this time is getting adequate sleep. Besides, you can always consult your doctor if you feel any discomfort during pregnancy.
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