Pregnancy can be a very exciting and rewarding time for every woman. One of the most important things to do when you are pregnant is to take care of your body. A woman’s overall health and wellbeing are crucial, and this includes finding the best sleeping positions during pregnancy.
During pregnancy, many women face challenges in getting sound sleep or knowing the best sleeping position during pregnancy at night. However, they need to give their bodies plenty of rest so that both mother and baby are well-rested and healthy. Here, a baby bump might seem like an obstacle for a good night’s sleep, but that doesn’t mean you have to get less rest. To help make it easier, you might want to check out what different sleeping positions work best in pregnancy. In this blog post, we are going to be talking about the best sleeping positions during pregnancy.
In This Article
What is the best sleeping position for women during pregnancy?
The best sleep position for pregnant women is on their side, preferably on the left side. Many studies have found that sleeping on your side is the best way to ensure easy breathing and the least amount of discomfort throughout the night.
Sleeping On Left Side
Most experts recommend sleeping on the left side during the first and third trimesters. Sleeping on the left side has also been shown to reduce the risk of stillbirth. The left side opens up the abdominal cavity a bit more than sleeping on the right side does. Additionally, sleeping in the left-side position may help reduce back pain and prevent varicose veins in your legs.
Sleeping On Right Side
Though sleeping on the left side is the best sleeping position for pregnant women. However, if you want to sleep on the right side, it is fine too! The fact that doctors recommend the left side over the right side is that sleeping on either side is safe, but with the right there lies a slight risk of compression issues.
Moreover, many people say that during the first trimester the best sleeping position for women during pregnancy is one that feels most comfortable. Your body shape, health, and comfort level are all factors to consider when choosing the right sleeping position for pregnant women.
Which sleeping position to avoid during pregnancy?
Experts say that lying on the back can cause complications such as low blood pressure, which can lead to breathing problems for both mums-to-be and babies. Especially, it is the least recommended third-trimester pregnancy sleeping position for women. It is due to the various health concerns that can arise while sleeping on the back during pregnancy. Such as:
- Sleeping on the back can cause heartburn
- Sleeping on the back can cause backaches
- Sleeping on the back can cause difficulty in breathing
- Sleeping on the back can cause digestive issues
- Sleeping on the back can cause low blood pressure
- Sleeping on the back can cause a decrease in oxygen flow
Is sleeping on the stomach is bad during pregnancy?
Although sleeping on the stomach might be a bit less risky than sleeping on the back. But you might yourself not be able to continue it for a longer period due to the baby bump. Thus, it is suggested to sleep on your stomach as long as you are comfortable in doing so. Most probably this period can be up to 16 to 18 weeks of pregnancy.
It means as your baby bump grows, you will automatically find sleeping on your side more comfortable than sleeping on your stomach. However, if accidentally at night you find yourself sleeping in the stomach position, then not to worry much. As the uterus is capable of protecting the baby from any harm due to its thickness.
5 Tips to Improve Sleeping Habits During Pregnancy:
The body goes through a lot of changes during pregnancy. From gaining weight to sleepless nights, there is a lot of discomforts experienced. This makes it all the more important to sleep correctly to ensure a healthy and comfortable pregnancy. Below are some tips that new mothers should follow to get the best sleep during pregnancy:
1. Follow a Fixed Sleeping Routine
The best way to ensure that you get a sufficient amount of sleeping during pregnancy is to sleep and get up at a fixed time daily. Going to bed at the same time every day will help your body to easily adapt to a healthy sleeping pattern. The most important part of sleeping is routine, consistency, and making sure that you and your baby are on the same schedule.
2. Attend Yoga Classes
Yoga is the best way to improve sleeping habits during pregnancy without any side effects. Yoga is not only good for your mind, but it is also good for your body. Many women practice yoga during pregnancy to prepare their bodies for childbirth. However, it is suggested to consult your doctor before start practicing any yoga pose to ensure if it is safe for you and your baby or not.
3. Avoid Too Much Caffeine
Some doctors suggest that intake of caffeine should be cut down to least to avoid any complications further. Also, drinks like soda, tea, coffee should be consumed as little as possible. You should avoid the intake of these types of drinks in the morning or early afternoon or late in the day to help yourself getting better sleep.
4. Be Specific About Your Diet
During pregnancy, you have to pay attention to a lot of things. One important factor is your diet. Try to intake healthy foods to ensure the healthy development of the baby. You can go for homemade energy drinks for pregnant women. Besides, avoid the intake of extra spicy, oily, acidic, and fatty foods. If you are confused about what to eat and what not to eat, then for ease, you can consult your doctor to give you a diet plan to follow.
5. Ensure Comfort While Sleeping
If you are comfortable while sleeping you will end up having a quality sleep at night. You can make use of special pregnancy pillows to provide comfort to yourself and the baby. They will also help you reduce back pain and other sleeping discomforts with a baby bump. If these pillow does not help, you can go for the extra comfy recliner to sleep instead of beds.
We know sleeping is vital for a healthy and active lifestyle. As an expectant mother, you need to understand the importance of sleep during pregnancy. Your health not only depends on it but your baby’s health too. Here, the best thing that a pregnant woman can do for herself and her baby is to sleep on her left side. This is the Best Sleeping Positions During Pregnancy that is most beneficial to the baby. Nevertheless, if you face sleeping disorders too often, then it will be wise to consult a doctor straight away.