Best Sleeping Position for Pregnant Women: What You Should Know

Sleeping during pregnancy can be challenging! As the pregnancy advances, finding an agreeable sleeping position becomes more of a puzzle than most women can handle. It is not just essential to get enough sleep, but as an expectant mother, you must also get the right kind of restorative sleep for yourself and your baby. However, if you cannot stop tossing and turning, making sleep an ordeal to avoid, you are far from alone.

Getting a good night's sleep can be tricky when you're pregnant, right? Let's find out how pregnancy affects sleep quality and leads to insomnia. We will also discuss the best sleeping position for pregnant women and share practical tips to help you navigate this unique challenge. 

Understanding Insomnia During Pregnancy

Insomnia refers to inadequate or poor quality of sleep. Pregnancy is one of the most prevalent causes of insomnia. Pregnant women experience several changes in their body. And sometimes, owing to these physical shifts, they are unable to catch on to those Z’s.¹ They face trouble falling asleep and mostly stay awake the whole night, resulting in disturbance of the next day’s routine. ^{2 3} 

Why Does Sleep Get Affected During Pregnancy

An expectant mum may experience trouble sleeping because of the following reasons- ^{2 3}

• As the foetus develops, the size of the abdomen increases
• Discomfort due to back pain
• Frequent urge to urinate at night
• Heartburn during pregnancy
• Anxiety
• Hormonal changes, of course!

Importance Of Sound Sleep During Pregnancy?

Getting good quality sleep is essential for both the mother and her growing baby because- 

It helps reduce the risk of various pregnancy complications such as gestational diabetes and preterm birth. ^{4 5}
Good quality sleep supports the baby’s overall growth and development. ⁶
Studies reveal that blood pressure levels rise during the 3rd trimester. And the main reason behind it is too much or too little sleep. ^{7 8}
Sleep deprivation may also lead to tiredness, mood swings and trouble in concentration. It can prove harmful at such an important time. ⁶

What Are The Best Sleeping Position For Pregnant Women?

Expecting? To sleep comfortably and safely, we have a suggestion for you. As per the experts, SOS (sleeping on sides) is the best sleeping position for pregnant women. ⁹

Sleeping On The Left Vs. Right Side

During pregnancy, sleeping on the left side is a better choice. It promotes blood flow, which guarantees that the baby and its organs get the oxygen and nutrition they need. ⁹

Sleeping on the right side can put a strain on the liver. Therefore, many doctors recommend pregnant women to lie down on their right side for a short time.⁹

Sleeping Positions To Avoid During Pregnancy

Now that you know which is the best sleeping position for pregnant women, let’s discuss what to avoid.

Sleeping On Your Back

As your pregnancy progresses, the uterus develops in size. When you lie down on your back, the weight of your uterus puts pressure on one of the main arteries known as the aorta and a vein called the vena cava. This suppression can restrict the heart from pumping blood to the expectant mum and her baby. ^{9 10} 

Stomach Sleeping

For those who’re in their first trimester, they can try stomach sleeping. However, once you hit the 2nd trimester, avoid lying down on your stomach altogether. With the growing belly and expanding uterus, it will be uncomfortable, and unsafe, to lie on your stomach. ^{9 10}

How Can I Sleep More Comfortably During Pregnancy?

Here are some strategies to help you have sound sleep when pregnant. ¹⁰

1. Keep Your Knees Bent - While sleeping, experts advise all pregnant women to sleep on their sides and bend their knees. This will help in providing support to their back and reduce back pain. ¹¹ 
2. Switch To A Comfortable Mattress - Look for a comfortable option when it comes to the mattress. The mattress you’re currently sleeping on may be hard. So, choose the one that has a soft touch and provides good support to your body posture while sleeping.
3. Elevate Your Upper Body - Heartburn during pregnancy is a common issue that often disturbs sleep. Therefore, if you’re facing heartburn, try elevating the upper body using extra pillows (if you can’t raise the bed). ¹²
4. Don’t Forget The Thumb Rule - Always remember and ensure to sleep on your left side. It has several benefits as discussed above in the blog.
5. Use Pregnancy Pillows - The market is full of U-shaped pregnancy pillows. One of the main advantages of using such pillows is that they support the mother’s posture while falling asleep. It adjusts with the mum’s body so she can sleep comfortably and safely. 

Optimise Sleep During Pregnancy: Additional Tips

Want to enhance relaxation? Try the following tips to have a better sleep while pregnant. ⁹

1. Create a Sleep-Conducive Environment - Before going to bed, create a serene yet dark environment. Switch off the lights and keep your room quiet and cool to catch on some good quality sleep.  ⁹
2. Establish a Relaxing Routine - If your body feels tired, you can try some pregnancy-safe exercises or yoga. This will help release any tension or stress that’s disrupting your sleep.  ⁹
3. Lifestyle Adjustments - By this, we mean limiting your caffeine intake, especially after noon. ¹³
   Indulge In Pain-Relieving Activities - You can try a warm bath or a pregnancy massage as per your preference. Practising relaxation techniques may help in improving sleep quality.  ⁹

Conclusion

Dear moms-to-be, we hope this blog on “best sleeping position for pregnant women” has been insightful. As a mother, you always wish the best for your baby. But don’t forget to look after yourself too. And a big part of self-care during pregnancy is getting adequate sleep. Besides, you can always consult your doctor if you feel any discomfort during pregnancy. 

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