Navigating Sleep Positions During Pregnancy
Pregnant women often have to endure a variety of changes and discomforts, as their body adjusts to accommodating their growing baby. Among the most common issues plaguing expectant mothers are difficulty sleeping, and finding the most comfortable sleeping positions. It is especially important to identify comfortable, and safe sleeping postures during pregnancy as it can affect healthier development of the fetus and cheerier mood and outlook for the mother.
Changes in a woman’s body—such as her growing belly, breasts and back, and increased weight—make it more difficult to find a physically comforting, and a safe position to sleep in. Adding to the physical stress and discomfort during pregnancy are increased heartburn, acid reflux, and leg cramps that can make a peaceful night’s sleep seem almost impossible.
Nevertheless, there are certain postures that pregnant women can adopt to facilitate safe and comfortable sleep. It is important to bear in mind that changing positions in bed, preferably leaning on the left side, is helpful in providing the best possible blood flow and nutrition to the growing baby.
The Best Sleeping Postures During Pregnancy
The most comfortable, and safest posture pregnant women should try to adopt during sleep is the lateral position— that is, lying on either side with their legs slightly bent. Lying on either the left or the right side is preferable to adjustable beds, as it prevents constrictions that can happen due to the misaligning of the spine when the bed is incessantly adjusted during sleep.
Another great position is the fetal position, which implies lying on the side with bent knees. Resting in the fetal position is comforting for pregnant women, as it resembles the fetal position that the baby occupies in the womb. Using a body pillow between the legs while lying in either position can alleviate pressure from the lower back, reduce stiffness, and discomfort in the legs.
Positions to Avoid
There are some common sleeping positions that pregnant women must refrain from adopting in order to avoid complications. Sleeping on the back is not encouraged, as it may result in impaired blood flow, and backaches, along with low blood pressure, and breathing difficulties.
It is also prudent to avoid sleeping on the stomach. When a woman is pregnant, her protruding abdomen places a lot of pressure on the body’s internal organs, leading to problems with breathing, digestion, and circulation.
Other Things to Consider
- A relaxed mental state helps one fall asleep faster.
- Reposing in comfortable sleeping environs help ensure sound sleep.
- Keeping the feet elevated, using a sleeping pillow, can help reduce swollen feet, and leg cramps.
- Try to keep your head slightly elevated to mitigate acid reflux.
Conclusion
While eight hours of sleep is always the goal, pregnant women should not beat themselves up for not being able to meet this target. Getting enough rest and sleep is crucial in late pregnancy, as this helps with the expectant mother’s energy levels, and the growth of the baby. With the right strategy, pregnant women can adopt comfortable sleeping positions and maintain healthy fetal development throughout the duration of the pregnancy.