Several pregnant people require more sleep to satisfy the physical requirements of pregnancy. Yet, as pregnancy advances, sleep may become more difficult. More than two-thirds of pregnant women have sleep issues during their pregnancy. It might be tough to stay attentive and productive throughout the day if you don’t get enough sleep. Numerous causes can impair positions to sleep in pregnancy, including midnight toilet excursions, nausea, indigestion, lower back discomfort, and leg cramps.
Furthermore, many pregnant women struggle to find a relaxing and comfortable posture as their bodies shift to accommodate the fetus. These conditions can make getting enough high-quality sleep challenging. Several techniques & positions to sleep during pregnancy can aid pregnant women to sleep better. The article examines sleeping postures to attempt or avoid.
Why is sleeping in the right position during pregnancy important?
Sleep enables your body to refresh and repair itself. That is when your brain creates memories, providing it aids in the fight against the baby brain. It’s just how the blood vessels regenerate, which is especially vital now because they’re under higher strain from the extra blood circulation needed to maintain the baby.
Sleep also maintains your immune system intact, which has been lowered to support your pregnancy. And sleep influences how the body’s reactions to insulin; not receiving enough leads to elevated blood sugar levels, increasing your risk of developing gestational diabetes.
According to a National Sleep Foundation survey, 78% of pregnant women had more difficulty sleeping, with 15% suffering from restless leg syndrome during the 3 trimesters. Several pregnant women experience exhaustion, especially in their 1 and 3 trimesters. Increasing progesterone levels and exerting more weight can worsen this tiredness, which can be exacerbated by sleep deprivation.
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What are the best sleeping positions during pregnancy?
Getting a good night’s sleep is essential for the mother and baby’s health and well-being during pregnancy. However, finding a comfortable sleeping position can become a challenge as the pregnancy progresses. here are the best positions to sleep in pregnancy.
1. Side sleeping: Left vs. right
Doctors often advise sleeping on the side during pregnancy, particularly as the pregnancy progresses.
What is the reason behind this? It all comes down to blood flow. As the fetus grows, the blood supply to the uterus is more likely to be compressed. Yet, doctors continue to elevate patients who are laying down during a cesarean birth, sometimes known as a c-section, or who are in labor with irregular heart rhythms.
According to a 2019 review of medical studies, lying on your back is risky, but it doesn’t appear to affect if people sleep on their right or left side. These studies, however, have certain drawbacks. Pregnancy loss in the third trimester is extremely rare. As a result, there aren’t many cases.
2. The left side
Sleeping on the left side is generally considered the “best” option during pregnancy. Placing oneself on your left side provides maximum blood circulation from the inferior vena cava (IVC). The huge vein travels along to the spine on the right side and takes blood to your heart, which transports blood to the baby.
Sleeping on the left side relieves strain on the liver and kidneys. It means you’ll have much more room to move around, reducing swelling in the hands, legs, and feet. Thus, Sleeping on your left side is considered one of the most preferred positions to sleep in pregnancy as it improves blood flow to the uterus, placenta, and fetus. It also helps to alleviate back pain, heartburn, and snoring.
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3. The right side –
Should you avoid sleeping on the right side or is the left side ideal for the best position? No, not always.
The 2019 study found that sleeping on the left or right side was equally safe. While sleeping on the right, there is a tiny risk of IVC compression, although this is primarily a question of personal preference.
What are the sleeping positions to avoid?
During pregnancy, certain sleeping positions should be avoided as they can increase the risk of health issues for the mother and baby. following are the few positions to avoid during in pregnancy –
1. Sleeping on the stomach –
Stomach sleeping is preferable until weeks 16 to 18. Your bump may have grown a little larger through that moment, making this posture less appealing. It could seem that you’re sleeping on top of a watermelon.
Other than comfort, there’s not much to be concerned about if you end up on your stomach. The baby is protected from being squashed by uterine walls and amniotic fluid. Consider getting a stomach sleeper pillow to help this posture be more comfortable. Some may be inflatable, while others resemble a solid cushion with a wide cutout for the belly. Whichever method you select, the goal is to get a little shut-eye on the stomach while giving your baby and you plenty of room to breathe.
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2. Back sleeping
Sleeping on the back strains the main blood veins that transport blood to the uterus in the third trimester, beginning with the 28th week of pregnancy. This pressure may reduce the baby’s oxygen supply. It may also exacerbate unpleasant symptoms in women, such as nausea and heartburn.
According to a 2019 study, continued back sleeping during pregnancy increases the chance of stillbirth.
This study, however, focused on the position in which a lady fell asleep instead of the position she shifted into while sleeping. There is minimal evidence that rolling onto one’s back during pregnancy causes long-term damage. As a result, not all specialists agree on the recommendation to avoid resting on one’s back.
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How do you find Comfortable sleep positions in pregnancy?
If you are used to sleeping on your stomach or back, switching to side sleeping could be difficult. Even though you generally sleep on your side, finding a relaxing and comfortable position during pregnancy may be challenging. However, certain measures might decrease discomfort and increase the probability of getting a decent night’s sleep.
1. Bent your knees together –
Side sleeping including one or both knees bent is recommended by doctors to assist support the back.
2. Make use of pillows –
Place a cushion under your legs, behind the lower back, or behind the abdomen to alleviate stiffness and suffering. You might also consider a full-body pillow, many of which are particularly made to help pregnant sleepers.
3. Locate a comfy mattress or mattress topper –
Egg crates mattress toppers, which reduce pressure points, may help ease hip discomfort caused by side sleeping.
4. Raise the upper body –
If you suffer from nighttime heartburn, consider lifting the head end of the mattress or bed. Sleeping somewhat upright may make you feel better.
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Throughout the pregnancy, you may have several concerns. Your sleeping posture does not have to be at the top of the priority list. Doctors recommend sleeping on your right or left side to ensure optimal blood circulation for you and the baby. You might also try utilizing cushion supports to attain the most comfortable posture.
Sleep may be difficult at any stage of pregnancy. While there are no ideal treatments, many ways can assist with pregnancy-related sleep issues. Women may use a variety of ways to enhance their sleep quality and ensure that they’re sleeping in a healthy posture for both the developing babies and their own health.