Ultimate Pregnancy Guide: Best sleep position for better sleep and good health

It may seem almost difficult to get a decent night’s sleep in foam mattresses while pregnant. As your pregnancy continues, your stomach gets more extensive, your baby’s kicks get stronger, and every 20 minutes you’ll feel like urinating. That makes a spent awake at night and not a lot of sleep.

And if it’s any comfort, you’re in good company as you toss and turn. It’s an unusual pregnant lady who sleeps through the night, leading some people to assume that it is the way nature trains a mother with a baby for her hectic lives.

Why is sleep so important during pregnancy?

Sleep is the time of resetting and repairing your body. It is the time when your brain makes memories and becomes an ally to fight against the mind of your baby. It’s how your blood vessels recover, which is particularly crucial now that the additional blood flow needed to sustain your child is under enhanced pressure.

During pregnancy, your immune system is suppressed. Thus, sleep keeps your immune system healthy. Also, it controls how your body responds to insulin; failing to achieve satisfactory outcomes in higher levels of blood sugar, higher risk of gestational diabetes. So, put it in the priority list to have at least seven hours of even if life gets in the way.

What are the different sleep positions & their effects on baby and me?

Do you sleep on your back, side, or belly? You may have a , or you may change it up now and then. And if you become pregnant, or have specific health problems, the way you sleep can sometimes change. In those cases, getting your sleeping posture right can make a big difference in the way you feel when you wake up.

Sleeping in an improper position can cause or worsen neck or back pain. It can also block your lungs’ airways, leading to problems such as obstructive sleep apnea. Some study indicates that the incorrect sleeping posture may cause toxins to filter out more slowly from your brain. Here are the effects of sleeping positions during your pregnancy:

Position to Avoid: Sleeping on your stomach

If tummy-down is your favorite sleeping, it’s completely okay. However, sleeping in your belly is unsafe when you when you’re on your second and third trimester. It is not only hard to handle with a developing baby bump, but it can be detrimental to both of you.

Until the size of a watermelon is your tummy, at which point you will have to change positions (for what very apparent reasons will become). By that time, the size of your stomach will not be comfortable.

Not So Safe Position: Sleeping on your back during pregnancy

If you’re suffering from acid reflux or heartburn, these frustrating symptoms may be reduced by sleeping upright. Add up some cushions behind your back, similar to what you’d do if you had a cold and didn’t want drainage to leak on the back of your throat — sleeping with a backup to help prevent any stomach acid from sneaking it up to your esophagus.

Though, this position is acceptable during the first trimester and should be prevented in the later phases of pregnancy. Experts suggest that pregnant women during the second and third trimesters should avoid sleeping on their backs. Why is that? sleeping on your back position lies the whole weight of the growing belly on your back, your intestines, and your vena cava. It means that the central vein that carries blood back from your lower body to the heart.

This pressure may intensify backaches and hemorrhoids and decrease the efficiency of digestion, and interfere with circulation. Also, it can potentially trigger hypotension (low blood pressure), which may trigger dizziness. Less than optimal distribution can also decrease the fetus’ blood flow, resulting in less oxygen and nutrients for your child.

Bottom line: It is not harmful if you find yourself on your back once in a while. Though, it can be challenging to be on your back for long periods.

Safest Position: Sleeping on your left or right side

If you are pregnant, you have undoubtedly experienced some of the above unpleasant pregnancy symptoms. The excellent news is that finding a comfortable sleeping position that leaves you well-rested in the morning can help to decrease your adverse symptoms.

Be it for the first 12 weeks or even the last 12 days, sleeping on your side is the best place during pregnancy. It shows that sleeping on your side, particularly in the later phases of pregnancy, reduces the number of deaths. You may also be amazed to learn that sleeping on your left side during pregnancy is better than sleeping on the right.

You’ll have a more likely put less stress on organs like your liver. Sleeping on your side can also lead to healthier and less threatening births. Maintaining your knees bent as sometimes called the fetal position is considered one of the most comfortable sleeping positions during pregnancy.

During the second and third trimesters, sleeping on either side — preferably the left, if possible — is ideal for you and your baby-to-be. This position allows for maximum blood flow and nutrients to the placenta (less pressure on the vena cava) and enhances kidney function, which means better elimination of waste products and less swelling in your feet, ankles and hands.

However, don’t feel like you’re limited to one position. If you need to move your weight, you can lie on your right side or back. As long as you’re on the left side, spending most of your time, you’ll be alright.

How to sleep comfortably on your side during pregnancy:

Pillows, pillows, and more pillows! Sleeping on your side during pregnancy while remaining comfortable is where pillows come in. Try putting a pillow under your baby bump when you sleep on your side. It will assist relieve stress off your back and hips from the weight of your stomach.

To sleep soundly in position, optimize your coziness with a pillow in your knees that fits between your legs. It will reduce aches and pains you may feel on top of each other from your knees and ankles. Place a pillow between them or use a full-length body pillow to separate your legs.

Avoid using your arms to support your weight as this can decrease blood circulation and trigger cramps. One way to prevent putting too much pressure on them is to cross your arms over your chest.

Another way to use pillows when you’re pregnant at night is to back them up and sit upright in your bed. Although it is not suggested to sleep on your back, you will not have the same weight on your internal organs if you have pillows to support your back so that you sit back. It is excellent for you and your baby bundle. You can check some .

Final Words

Aside from sleeping on your side, you should also do regular exercise, such as gentle exercises in your indoor outdoor rugs, to optimize your health. Also, it will improve your blood circulation to reduce nighttime leg cramps. However, avoid working out late in the day to prevent adrenaline rush into your body, which leaves you wide awake at night.