After a C-section, finding a comfortable sleeping position can be challenging. To reduce discomfort and avoid putting strain on the incision site, sleeping on your back with a pillow under your knees is recommended. This position helps to distribute pressure evenly across your body and reduces tension in the hips and lower back. A nursing pillow or wedge can provide added support and help prevent rolling onto your stomach or sides while sleeping.
Furthermore, this blog will help you find the best sleeping position after C-Section to aid your postpartum routine.
Importance of Proper Sleeping Positions after C-Section –
It is an understatement to say that the first few weeks of post-delivery recovery are chaotic. In addition to healing from a c-section, which is a massive surgery, you also need care for a tiny human who is completely dependent and reliant on you.
To manage all of it, getting adequate sleep is a necessity. When you are properly rested, it helps you be more alert, and you can care for your baby and yourself better. At the same time, while you are resting, your energy is redirected toward healing your body from the recent trauma.
However, it is not unknown that sleeping with a newborn is nearly impossible. Adages and midwives’ tales that recommend that you sleep when the baby is sleeping or asking close and trusted friends and family to step in are great ways to ease the burden in your early days.
5 Best sleeping position after c section delivery –
A C-section is a major surgical procedure with incisions in the abdomen and uterus, making it challenging to find a comfortable sleeping position that avoids pressure on the healing wound. To promote better sleep for new mothers recovering from a C-section, some recommended sleeping positions have proven effective.
1. On Your Back with a Pillow Support –
Many women find sleeping on their back to be the most comfortable position following a c-section. The best sleeping position after c section relieves pressure on the incision site. Placing a pillow under your knees can provide additional support. However, be cautious when sitting up or getting out of bed, as it may strain your abdomen. After a few weeks, you can try rolling onto your side if it’s not painful. It’s important to note that women with high blood pressure may receive different advice regarding this position.
Also Read: Postpartum Depression Treatment: 7 Steps To Recovery
2. On Your Side –
Sleeping on your side can also be a comfortable option soon after delivery. Sleeping on the left side promotes optimal blood flow and digestion, which are beneficial during recovery. You can use pillows to support your belly and hips. One advantage of side sleeping after a caesarean delivery is the ability to prop yourself up on your elbow and use your arms to sit up or get out of bed. Remember to exhale while pushing yourself up.
3. Elevated Upper Body –
Pillows can be your best friends after caesarean delivery. One helpful technique is to prop yourself on a stack of soft pillows, elevating your upper body rather than just your head. This position facilitates better breathing and can provide more comfortable sleep, especially for those experiencing obstructive sleep apnea. Know more about which is the best sleeping position for people with sleep apnea?
4. Use a Nursing Pillow or Wedge Pillow –
After a C-section, utilising a nursing pillow or wedge pillow can provide valuable support and comfort. These specially designed pillows can help alleviate pressure on the incision site and promote better sleep by properly aligning the body. By strategically placing the nursing pillow or wedge pillow, you can find a position that reduces strain on the abdomen and supports the back and hips. This added support could make a significant difference in relieving discomfort and enhancing restful sleep during the recovery period after a C-section.
5. In a Recliner –
For some women, finding comfort in any position becomes challenging. However, many mothers have reported sleeping in a recliner or rocking chair. Although it doesn’t replicate the feeling of sleeping on a bed, it can make getting up easier and facilitate breastfeeding.
Tips to improve sleep quality as a new mom –
For new mothers, obtaining sufficient sleep, even in shorter durations, is crucial for a quicker recovery. You can try the above mentioned suitable or best sleeping position after c section. Also, Here are some essential tips to consider:
- Follow Medical Advice: It’s important to adhere to your doctor’s recommendations and not discontinue any prescribed medications to achieve better sleep.
- Avoid Exertion: Refrain from engaging in activities that may strain your body, such as climbing stairs or lifting weights heavier than your baby. Overexertion can lead to complications and disrupt your sleep. Allowing your body sufficient time to heal will gradually alleviate the pain and improve sleep quality.
- Moderate Movement and Exercise: Optimal and gentle exercise can enhance blood circulation and accelerate healing. Once you start feeling better, you can begin with short walks around your home, contributing to better sleep at night.
- Maintain a Healthy Diet: Proper nutrition is vital. Incorporate anti-inflammatory foods into your diet, such as berries and broccoli, which are rich in Vitamin C. Nuts, seeds, and other nutritious foods should also be included.
- Address Constipation: Constipation is a common issue for new mothers. Ensure you consume ample water and incorporate fiber-rich foods into your diet. Additionally, consult your doctor about the potential use of stool softeners to promote regular bowel movements. An unsettled stomach can cause discomfort and hinder your ability to sleep peacefully.
- Minimise Bed Movements: Avoid frequently getting out of bed during the initial weeks. Request assistance from your spouse or family members to bring the baby to you when needed, reducing disruptions to your sleep routine.
What sleeping positions to avoid after c-section delivery?
After a C-section delivery, it is generally recommended to avoid the following sleeping positions:
1. Stomach Sleeping – Sleeping on the stomach after c section can cause discomfort and pain. It puts pressure on the incision site, leading to delayed healing and even infection. Additionally, it can strain the lower back and neck, leading to further discomfort. It is best to avoid sleeping on your stomach instead of sleeping on your side or back for proper post-operative care.
2. Flat on the Back – Sleeping flat on your back without support can strain the incision area and lead to discomfort. It puts pressure on your incision site and can slow the healing process. This position can also cause breathing problems and make it harder for your body to get rid of excess fluids. It is important to avoid sleeping flat on your back and instead try sleeping on your side with a pillow between your legs or sitting up with support. This will help you to be more comfortable, promote healing, and avoid complications.
3. Twisted or Contorted Positions – Sleeping in twisted or contorted positions can put unnecessary strain on the abdominal muscles and the healing incision. Stick to good posture while sleeping and watch your body recover faster than ever.
It is important to prioritise comfort and support while finding a sleeping position that avoids putting pressure on the incision area. You can also consult your doctor for personalised advice on the best sleeping positions based on your recovery progress.
Also Read: Do Sleeping Pills Help with Sleep Disorders?
Finding the best sleeping position after a C-section is crucial for promoting comfort and aiding recovery. It is recommended to avoid stomach sleeping, flat back sleeping, and twisted positions that can put a strain on the incision area. Instead, opt for side-lying positions with proper support, a semi-reclined position with pillows, or back-lying positions with a pillow under the knees. Also, consult your doctor for the best sleeping positions based on your recovery process.
Also Read: The Best Sleeping Positions During Pregnancy