The Best Sleep Positions During Pregnancy
Pregnancy is a beautiful and complicated time for many women. Apart from preparing for the baby that is soon to come, they are also faced with physical changes, including hormonal fluctuations, fatigue, and achy body parts. All of these factors can greatly disrupt comfortable sleep; however, it is very important to maintain a good sleeping pattern as it can affect both the mother’s and the baby’s health. To create a good sleeping pattern during pregnancy, the expectant mother must pay attention to the best sleeping positions and try to avoid those that can compromise the pregnancy.
Generally, pregnant women should try to sleep on their side, with their knees slightly bent, and their lower legs supported. It may also help to place a pillow between the legs for extra comfort and support. Sleeping on the left side is especially beneficial for pregnant women, as this position supports optimal circulation to the fetus. It can also reduce the risk of stillbirth compared to sleeping on the right.
When choosing a pillow, it is best to select one with firm support. It should be soft and flexible enough to cushion the body’s curves, but supportive enough to hold its shape throughout the night. Other aids such as body pillows and wedge pillows can also be used. These allow the pregnant woman to find the position she is most comfortable in.
Sleeping on the Back
Sleeping on the back is not recommended during pregnancy, as this position can cause the gravid uterus to compress the inferior vena cava. This can compromise the pregnant woman’s and the baby’s circulation, leading to hypotension. Sleeping on the back can also interfere with digestion, respiratory muscle function, and blood pressure.
However, it is suitable for some women who struggle to stay on their side. Nevertheless, if sleeping on the back becomes uncomfortable or impossible, women should try other sleep positions.
Sleeping on the Stomach
Sleeping on the stomach should be avoided during pregnancy. As the gravid uterus continues to grow, sleeping on the stomach becomes increasingly uncomfortable. It can also put pressure on the baby, cause placental abruption, or restrict blood flow to the uterus.
The position can also cause back and neck pain. Therefore, back-sleeping is not a viable option for women throughout the pregnancy.
Some women who are used to sleeping on their stomach can try lying on their side while resting their head on their stomach, or placing a pillow underneath their abdomen.
Other Sleeping Constraints
Other sleeping constraints should also be taken into consideration. Using an electric blanket can cause the body to overheat, which is not beneficial for the mother or the baby. It is also best to try and avoid drinking too many fluids before sleep, as this increase the need to urinate.
Ways to Improve Sleep Quality
- Relaxation techniques
- Regulated naps during the day
- Light stretching or yoga asanas
- Mild exercises
- Soothing massage
- Warm baths
Conclusion
Altering one’s sleeping positions during pregnancy can help create a more comfortable sleep pattern that benefits both the mother and her growing baby. Pregnant women should experiment with different sleeping positions and pillows to find what is best for them. Additionally, adopting relaxation techniques and mild exercises can help improve the quality of their sleep.