All women who have been through pregnancy will attest to the difficulty of getting enough sleep when pregnant. Because a growing belly gets in the way, switching positions whenever and however you want can be very challenging as you have to be extra careful so as not to hurt your baby and yourself.
Best Sleeping Position During Pregnancy
Suggested Sleeping Positions During Pregnancy
To help you get sufficient hours of sleep during this exciting but trying time of your life, try the following sleeping positions experts recommended for the first, second, and final trimesters of pregnancy:
First trimester
Even though your stomach may not be that big and obvious yet, you need to start learning to sleep on your side so as to adapt the habit early on. If you are a stomach or a back sleeper, you have to work on that right away as these sleeping positions are not safe and healthy for someone with a growing tummy. These may lead to various discomforts, such as shortness of breath, hip and back pains, and more.
Second trimester
Sleeping on your left side is a highly ideal sleeping position for pregnant women, regardless of how far along they are, as it prevents the constriction of blood flow and other cardiovascular processes occurring in the vena cava, which is found on the right side of the heart. It is especially recommended to expectant moms in their second trimester of pregnancy.
At this point, the belly is getting bigger and bigger, so strategically placing a pillow under the tummy, behind the back, and other places is also encouraged to add support and enhance comfort.
Third trimester
Because you are only a couple of months away from giving birth once you are in your third trimester, the extra weight that you are carrying is heavier than ever. Walking and moving may become too exhausting and tedious. And, at night, even if you are just lying on the bed to try to get some sleep, you just cannot.
To help you sleep better, you should invest on some curved pregnancy pillows, which are designed exclusively for pregnant women to aid with their sleeping problems. These are soft, hypoallergenic cushions that you can wedge under your belly, behind your back, and between your legs to provide extra support.
Also, if the bed has become too rough for you, try dozing off on a sofa, couch, or chair.
Sleeping Positions To Avoid
Do not sleep on your back. This position may lead to morning sickness and nausea. It may also affect the transmission of nutrients and blood from your system to your baby’s.
Do not sleep on your stomach. Obviously, sleeping in this position is pretty much impossible to do if you have a large watermelon-sized tummy. But, even if you are still in the early stages of your pregnancy, avoid doing it to not cause any complications to you and your baby.
Tips To Sleep Better
Apart from using the best sleeping positions, a pregnant woman also has to observe certain rules to make her pregnancy less stressful and uncomfortable.
• Wear loose and comfortable pajamas or nightwear made of cotton. Stay away from body-hugging garments.
• Perform some light exercises throughout your pregnancy. A few minutes of walking a day is good as it relaxes your mind and body and helps in promoting blood flow in your system.
• Eat a healthy, balanced meal. Avoid fatty and oily foods. Spicy foods are also a no-no. At night, do not overstuff yourself as this may lead to heartburn. Have dinner at least two hours before you go to bed to allow your digestive system to absorb the important nutrients from your meal.
• If problems persist, do not hesitate to consult a medical professional.