Safe Sleep Positions During Pregnancy
Sleeping comfortably during pregnancy can be difficult, as the aches and pains from the normal expansion of the abdomen and hips can make getting comfortable and staying asleep a challenge. One of the most important things to consider when pregnant is adjusting your sleeping positions, for both safety and comfort. In this article, we will discuss five safe sleep positions during pregnancy to help you sleep better through the night.
When pregnant, it’s important to make sure you rest in positions that keep your baby safe and won’t cause any harm. Studies suggest that pregnant women should avoid lying on their backs or stomachs, as this can cause blood flow restriction and pain. Unfortunately, this means that many of our favorite sleeping positions must be avoided.
By following the safe sleep positions during pregnancy outlined below, you can rest easy knowing that you and your baby are in good hands. Read on to learn more about sleeping comfortably during pregnancy without compromising your baby’s safety.
Sleeping on Your Side
The best sleep positions during pregnancy are sleeping on your side with a support between your legs such as a pillow. This decreases pressure on your abdomen and aids in circulation, improving comfort and possibly preventing unexpected contractions. Lying on your left side is preferred, because it increases the flow of blood and nutrients to the fetus.
If you’re not used to sleeping on your side, you may experience some side sleeping discomfort or difficulty falling asleep. To reduce discomfort, try using a body pillow or pillow between your legs and a pillow or cushion behind your back. This will help to create a comfortable cradle that will support you while protecting the baby.
Sleeping in the Semi-Fetal Position
The semi-fetal position is another safe sleep position during pregnancy. In this position, you will sleep on your side with your knees bent and your hips and shoulders slightly elevated. This position helps to alleviate stress on your back and lower abdomen. Make sure to place a pillow between your knees to support your hips and keep them from rolling forward.
The semi-fetal position can also help with sleeping on your left side. By keeping your legs slightly bent, you can reduce the amount of lower back strain and make it easier to fall asleep.
The semi-fetal position may also be beneficial for relieving heartburn or acid reflux. If you suffer from either of these, sleeping in the semi-fetal position may help reduce the symptoms.
Relieving Lower Back Pain with a Reclined Position
If you have lower back pain or sciatica, a reclined position may help to alleviate some of the discomfort. To do this, lay on your back and place a pillow or cushion under your knees. This helps to reduce the strain on your lower back and supports the curve of your spine.
If you prefer to sleep on your side, you can still use a reclined position by propping up the upper part of your body with a pillow or cushion. This helps to prevent your back from arching and reduces the stress on your lower back.
Things to Avoid During Pregnancy
- Lying flat on your back, as this can lead to blood flow restriction
- Sleeping on your stomach
- Sleeping with your legs too far apart. This can cause your abdomen to become unsupported
- Using a blanket that goes over your abdomen
- Falling asleep on the couch or a soft surface
Conclusion
With proper care and keeping a few safety tips in mind, pregnant women can sleep comfortably and safely during their pregnancy. Finding a sleep position that works for you is important and following the tips outlined in this article can help make the process easier. Make sure to check with your doctor before making any adjustments to your sleep habits.