Finding a comfortable sleeping position during pregnancy can be a challenge. You may find out that your favorite sleeping position may not be that comfortable. There are different sleeping positions you can try to make you sleep well.
Why is my favorite sleeping position uncomfortable ?
Your body goes through a lot of changes during pregnancy . These changes may hinder your chance of getting a peaceful sleep.
Some of the changes include the following :
- increased belly size
- heartburn
- insomnia
- back pain
- shortness of breath
What are the best sleeping positions during pregnancy ?
The best sleeping position during pregnancy is known as “SOS” sleep on side. It is even better to sleep on your left side. Sleeping on your left side increases the amount of blood and nutrients that reach the placenta and your baby. You may also keep your knees bent with a pillow in between your legs.
If you are having backache, use the “SOS ” position and place a pillow under your abdomen as well.
You should prop your upper body with a pillow if you are experiencing heartburn at night.
Lying on your side can help with shortness of breath during late pregnancy.
What sleeping positions should I avoid ?
These are some of the worse sleeping positions during pregnancy.
Sleeping on your back : Sleeping on your back will cause your abdomen to rest on your intestines and major blood vessels ( vena cava). This may result in the following problems.
- backaches
- low blood pressure
- hemorrhoids
- difficulty breathing
- digestive problems
- decreased circulation to your heart and baby
Sleeping on your stomach : Physical changes that goes on as pregnancy progresses will make it difficult for you to lie on your abdomen.
These tips may help you get a good sleep during pregnancy .
- avoiding eating heavy meals or drinking lots of water a couple of hours before bedtime
- try relaxation exercises such as yoga to reduce stress
- set a routine sleep schedule
- avoid rigorous exercise a couple of hours before bedtime
- restrict consumption of caffeinated drinks such as coffee and tea to morning or early afternoon
- be sure to get enough calcium in your diet to avoid leg cramps at night
Content Sources
Sleeping positions during pregnancy. New Health Guide. http://www.newhealthguide.org/Sleeping-Position-During-Pregnancy.html.Accessed February 23 , 2015.. Accessed February 26,
Sleeping during pregnancy. Nemours Foundation. http://kidshealth.org/parent/pregnancy_center/your_pregnancy/sleep_during_pregnancy.html.Accessed February 26, 2014.