The do’s and don’ts list of pregnancy might be a little daunting and how to sleep comfortably while expecting is another question most women ask.
Having trouble sleeping is normal during pregnancy, especially in the third trimester when it can be difficult to find a comfortable position. Also, some expectant women may worry that particular body positions might harm the unborn child or themselves.
Here is what you should know about sleeping positions during pregnancy to get better and safe sleep.
Let’s start!
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How to Sleep During Pregnancy? Best Sleeping Position
According to the top reviewed gynecologist in Lahore, Dr. Khola Zeeshan “It is safe for a woman to sleep on her back, side, or stomach throughout the first trimester in whatever position she finds most comfortable. However, when she reaches the third trimester it is ideal to switch to a position that is safe.”
Let’s find out how to sleep during pregnancy in the third trimester and which sleeping position is best.
Side Sleeping: Left vs Right
Sleeping on your left side or SOS is the best sleeping position during pregnancy.
Why?
Because it gives you and your unborn child the optimum blood circulation. Additionally, it puts the least strain on your internal organs and veins. Also, sleeping on your left side helps optimise the blood flow to inferior vena cava.
What’s more? Sleeping on your left side relieves strain from your liver and kidneys. Your hands, ankles, and feet will have more space to move about in, which will help with any swelling problems.
So, should you avoid the right side if the left side is ideal?
No, not always. There is no evidence to support the notion that something is risky with right side sleeping. Any woman who loves to sleep on her right side can surely go for it.
Are There Sleeping Positions to Avoid?
Some sleeping positions are deemed by experts to be less healthy than side sleeping. These consist of:
Sleeping on Your Stomach During Pregnancy
If sleeping with tummy-town is your favourite position, it’s acceptable – at least for a while.
Up to weeks 16 to 18, stomach sleeping is acceptable. Your bump might already be getting a little bigger at that moment, making this position less appealing. Also you’ll feel like sleeping atop a watermelon – making sleeping on your stomach uncomfortable.
However, aside from comfort, there isn’t anything to be concerned about if you end up on your stomach during the night, because uterine walls and amniotic fluid protects your baby from being crushed.
What can you do to still enjoy sleeping on your stomach during the pregnancy period?
Well, you can think about getting a stomach sleeping pillow to make this posture more comfortable. Some are inflatable, while others resemble hard pillows with a sizable cutout for your stomach.
Sleeping on Your Back During Pregnancy
Throughout the first trimester, sleeping on your back is typically seen as safe.
However, during the second and third trimesters of pregnancy, several specialists advise against having pregnant women sleep on their backs.
Why?
Sleeping on the back puts strain on the major blood veins that carry blood to the uterus during the third trimester, which begins at the 28th week of pregnancy. The oxygen supply to the foetus could be reduced by this pressure.
Additionally, it may make a woman feel more uncomfortable sensations like heartburn and vertigo.
Also, an ongoing back sleep pattern during pregnancy has been linked in a research study to a higher risk of stillbirth. But rather than focusing on the positions that women assumed while they were asleep, this study examined the posture in which they slept off.
So, there is minimal proof that rolling onto one’s back unintentionally when pregnant will have long-term consequences. However, it’s advisable to take the ideal sleeping position during pregnancy that’s side sleeping.
More Steps to Sleeping Better While Pregnant
What else can you do to sleep peacefully during pregnancy? Here are some suggestions for you:
Limit your caffeine intake. After 3 p.m., try to avoid drinking coffee or tea with caffeine.
Drink a lot of water. Drink plenty of water throughout the day, but cut back a bit in the hours before night to avoid having to get up and use the restroom.
Spend 30 minutes working out. Exercise improves your ability to sleep, but avoid exercising four hours before bed.
Try soothing activities. You can relax by taking a warm bath, massaging your shoulders, or feet.
A calm bedroom. It will be easier to fall asleep and stay asleep if your bedroom is dark, quiet, and chilly at night.
Check out pregnant pillows. You can buy them from online retailers that offer a wide variety of pillow options.
Eat protein rich dinner. Some women wake up ravenous, especially in the first trimester. Eating meals high in protein before bed may help a woman feel satisfied because protein-rich foods can decrease hunger. These foods include nuts, fish, meat, and peanut butter.
Eat less-fattening, more frequent meals to lessen heartburn.
Take antacids. Antacids purchased over-the-counter (OTC) are safe to use while pregnant, but it’s always best to talk to a doctor before taking any kind of prescription.
When to Contact A Doctor?
Pregnant women who don’t get enough sleep may become emotionally and physically exhausted. It may be challenging to work, attend class, or complete daily duties while feeling fatigued.
Lack of sleep may also contribute to mood problems like depression, and may have a negative impact on a pregnancy by increasing the risk of preeclampsia and foetal growth limitation.
A woman should consult a doctor about sleep hygiene if she consistently struggles to fall asleep while pregnant. To consult with the best gynaecologists near you, you may make an appointment via Healthwire.pk.
The Takeaway!
How to sleep during pregnancy? To provide you and your baby with the best blood flow, doctors advise lying on either your right or left side. Beyond that, you might try utilising some pillow props to position yourself in the way that seems the most comfortable to you.
