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A normal person sleeps at least 6 to 8 hours in a day. If a person is spending a major chunk of his time schedule in sleeping, it is likely to affect something. The body language while a mother sleeps during pregnancy has the ability to influence the physical health of the baby. During maternity, you do need a really good quality sleep more than ever before, but it is quite unlikely you would get it due to cramping legs, midnight bathroom runs, burning sensation at heart, a racing and worrisome mind coupled with growing baby bump bulging out. In fact, a study conducted on about 2400 women demonstrated that a huge 76 percent of women find it difficult to avoid poor sleep quality. Nevertheless, you are preparing yourself for troublesome but sleepless nights for the challenges ahead due to your baby await you.
Two of the most favorite sleeping positions, which are lying on the stomach and back, may not be ideal or the best choices during this period. Having said that, let us take a look at which sleeping positions to opt along with the medical reasons behind them since finding the right position can be truly difficult.
A pregnant female may find herself wrestling in bed in attempts to get comfortable to fall asleep. Unfortunately, the regular sleeping positions of a female may no longer work for her during pregnancy.
There are many reasons for this discomfort in pregnancy. But, there are some sleeping positions that a pregnant female can try that may get her some much-needed rest.
Also Read: How does pregnancy change the female?
Table of Contents
Why am I so uncomfortable in my usual sleeping positions during pregnancy?
During pregnancy, your body goes through many new hormonal and bodily changes. These changes tend to disrupt the usual peaceful slumber. Reasons for the discomfort while sleeping may include-
- Increased size of the belly
- Back pain in pregnancy
- Stomach pain in pregnancy
- Heartburn
- Shortness of breath
- Insomnia
Sleeping positions in pregnancy
Doctors generally recommend sleeping on the side during pregnancy, especially as the pregnancy progresses. Why is it exactly? It is basically due to the blood flow that goes on while sleeping.
Sleeping on the left side in pregnancy
Sleeping on the left side is often referred to as the ideal sleeping position during pregnancy.
Positioning yourself on the left side of the body allows optimal blood flow from the inferior vena cava (a large vein that runs parallel to the spine on the right side). The inferior vena cava carries blood to the heart and, in turn, to the baby.
Sleeping on the left side also takes the pressure off the liver and kidneys. This means, there is more room to function properly, helping with swelling issues in the hands, ankles, and feet.
Sleeping on the right side in pregnancy
So, if sleeping on the left side is the ideal position, should you avoid sleeping on the right side? In simple words, not necessarily. A study conducted in the year 2019 revealed that sleeping on both the right and left sides in pregnancy is safe. But, the reason the left side is considered ideal is that there is a very slight risk of compression issues with the inferior vena cava while sleeping on the right side. But majorly, it is safe sleeping on the left or right side in pregnancy.
The best position to sleep in pregnancy
The safest and best position to sleep in pregnancy past the first trimester is to sleep on the left side. Sleeping on the left side in pregnancy is a position that supports optimal circulation. So, it can help prevent discomfort and give you a comfortable sleep.
Sleeping Positions to avoid in pregnancy
Sleeping on the stomach during pregnancy
If your favorite position is to sleep on your stomach, it is okay and safe to sleep that way in the early weeks of pregnancy, until the baby bump makes it uncomfortable or nearly impossible to sleep that way. But with the passage of time, due to obvious reasons, you need to switch your sleeping position. The growing fetus causes bulging of your stomach out as you go farther along in pregnancy. These physical changes can make it extremely hard for you to lie on your stomach.
It is generally comfortable to sleep on your stomach until the first trimester. You will have to switch positions after that for a healthy pregnancy.
Sleeping on the back during pregnancy
Experts recommend pregnant females to avoid sleeping on the backs during the second and third trimesters. It is so because sleeping on the backrests the entire weight of the growing belly and baby on the back, intestines and the inferior vena cava, which is the main vein that carries blood back to the heart from the lower body.
This pressure exerted mainly on the belly can aggravate backache and hemorrhoids, which can make digestion less efficient, interfere with blood circulation, and possibly cause low blood pressure (hypotension ). Less-than-optimal blood circulation in the body can also reduce the blood flow to the fetus, giving the baby less oxygen and nutrients.
No need to panic if you wake up and find that you have rolled onto the back in sleep. Just avoid this sleeping position in pregnancy for a prolonged time.
Tips to sleep comfortably in pregnancy
Here are a few tips to handle and ease pregnancy sleep problems and get comfortable sleeping in the side position in pregnancy-
- Use a lot of pillows- You can try crossing one leg over the other and putting a pillow between them and another pillow behind the back, or any other combination that works for you to fall asleep.
- Get a special pregnancy pillow-For extra support, try using a pregnancy pillow. A pregnancy pillow is a wedge-shaped pillow and also comes in a 5-foot full-body pillow. These pillows are designed to comfortably sleep in pregnancy.
Keep in mind that it is absolutely normal to feel uncomfortable for some nights or even a few weeks to get used to new sleeping positions in pregnancy. Your body will adjust to the new positions given time.
If you had been stomach or back sleeper before, you might find it difficult to sleep on your side. However, you can follow certain measures to get a more comfortable sleep while protecting your baby and leaving your physical health unaffected.
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