Most of the women experience problematic sleep during pregnancy especially in the second or third trimester. It gets difficult to find a comfortable position, as some positions are ok in the first trimester, while these get problematic in second and third trimester. Apart from many other changes, you also need to make changes in your sleeping position as pregnancy proceeds. Let’s just discuss these in details:
STOMACH SLEEPING POSITION: Many women think that sleeping on the stomach may harm their fetus, they also get worried if they wake up in this position. It’s completely ok if you feel comfortable in the stomach sleeping position during pregnancy especially in the first trimester. Don’t worry, this position can not harm your baby. After your bump has grown i.e. in second and third trimester, it gets difficult or almost impossible for you to sleep on this position and may cause back or neck pain, but still if you feel comfortable you can sleep in this position by using various pillows.
BACK-SLEEPING POSITION: Back-sleeping position may be ok in the first trimester, but some experts suggest that it should be AVOIDED in second and third trimester especially after 28th week of your pregnancy. Let’s talk about the reason behind this: Actually when you sleep on your back, the pressure builds on your main blood carrying vein, called as the vena cava, which causes a decrease in blood flow to your uterus and your baby. This pressure can increase your chances of backache, digestion issue, low blood pressure, and other complications like stillbirth, low fetal birth weight, preeclampsia, etc. You can use pillows to prevent rolled on in this position, but sometimes if you accidently rolled on while sleeping, it’s ok, you don’t need to worry about. Just change your position and go back to sleep.
SIDE SLEEPING POSITION: Side sleeping is always preferable and is best in pregnancy. You can choose either right or left side, but LEFT SIDE SLEEP IS MORE SUGGESTED BY THE DOCTORS. Look at the reason behind this: Your liver is on the right side and the vena cava vein is also slightly on the right side, so sleeping on your left side can increase the blood flow to your uterus and your baby, the less pressure on the liver, and it helps in good digestion. So it is always the best position to sleep on your left side during pregnancy which is good for you and your baby.
TIPS TO SLEEP BETTER DURING PREGNANCY
During pregnancy you go through a lot of hormonal and bodily changes which can cause digestive issues, cramps, back pain, breathlessness, swelling, urge to urinate more and many more. All these factors contribute to affect your sleep cycle during pregnancy. If you’ll not get proper sleep or experience insomnia, you may experience more fatigue, mood swings, anxiety, and irritability throughout the day. And sleeplessness also increase chances of preeclampsia and affect the growth of your baby. So it’s very important to take proper rest and sleep during pregnancy. Here are some tips which may help you sleep better during pregnancy:
- Maintain a healthy lifestyle i.e. eat well-balanced diet and exercise regularly.
- Avoid spicy and processed food as it may aggravate your digestive issues.
- Avoid caffeine late in the evening.
- Avoid fluids after evening.
- Meditation helps to relax your mind and improve your sleep.
- Use pillow between your legs by folding your legs and place pillow at your back for proper support and comfort.
- Don’t take long naps in the day, as short naps are the good option.
- Go to bed when you feel sleepy and maintain same time for your sleep and wake cycle.
- If you feel heartburn, try to uplift your upper body by using pillows.
- If you feel discomfort in your legs, try sleeping with your raised legs to ease the pain or swelling.
- Take a small meal or snack before bedtime.
- Take a warm bath before sleep.
- Read books and listen to music before bedtime as it helps to relax your mind.
- Prenatal massage also helps to ease your cramps and stretches resulting in better sleep.
- Consult your doctor if you have any vitamin deficiency like iron and folic acid.
END VERDICT:
There are many factors like heartburn, cramps, restless legs, and pain which are responsible for your troubled sleep during pregnancy. You can use different strategies to improve your sleep. If you still feel any sleeping issues, its best to consult your doctor.
If we are talking about sleeping positions, then sleeping on your stomach is normally safe but it becomes difficult and uncomfortable during second and third trimester. And sleeping on your back during second and trimester should be avoided. You can choose either side i.e. right or left for sleep in second and third trimester but left side is more recommended by the doctors for most blood flow to your uterus.