How To Sleep During Pregnancy – Best Sleeping Positions in Pregnancy

Pregnancy is a time in a woman’s life where she has to make some drastic changes in her diet and regular activities. During pregnancy, there are tons of things that a woman could consume or do that would hurt the baby.

Obviously, smoking or drinking alcohol is something you should not do during pregnancy. On the other hand, moderate exercise and a well balanced are highly recommended during pregnancy.

What about sleeping positions?

What positions are safe for the baby and would certain positions harm the baby.?

Not only will you have to consider changing the position for the sake of the baby, but you will also have to account for the newly obtained bulge in your stomach.

In this article, we are going to cover some of the best sleeping positions for women going through a pregnancy.

Best Sleeping Position During Pregnancy – Sleeping on Side

You could’ve probably guessed, the best position to sleep in while you are pregnant is on your side.

First of all, sleeping on your side is going to be the least awkward, least uncomfortable position if you have any kind of belly bulge.

To set yourself up in this sleeping position, you will need a few pillows (learn how to choose best pregnancy pillows). Pulling your knees up and putting a pillow in between your legs is going to make the position a little more comfortable as well. If you want, you can also rest the bump on top of a pillow for a little bit of added support.

So, does it matter what side you sleep on?

There’s no way that it could make a difference either way, right? Wrong. As it turns out, there is actually some significance to which side you are sleeping on during pregnancy.

Ideally, sleeping on the left side is said to be the best for the baby.

Why would that be?

The reason that sleeping on the left side is a better option is that it can increase the nutrients and blood flow to the baby and the placenta. Once you have found your desired sleeping position, you can sleep comfortably and rest assured that your baby is going to be okay.

Should you Avoid Sleeping on Back During Pregnancy?

Sleeping on your back is a viable option for pregnant women. However, it is only recommended to do during the first trimester of pregnancy.

According to one study, sleeping on your back during late pregnancy  will increase stillbirth risk by 3.7 fold.

During pregnancy, the uterus gets heavier. while you are laying on your back, it presses against a major vein which is responsible for moving blood throughout the lower body. Not only could this give you dizziness, it could also prevent the healthy growth of the fetus.

Women suffering from conditions like high blood pressure or diabetes are especially at risk of having the side effects attached with sleeping on their back past the first trimester of pregnancy.

As you probably know already, you usually move around in your sleep without being aware of it. If you are worried because you are waking up on your back while you are pregnant, don’t be. Unless you are deliberately sleeping on your back at all times, you are probably going to be just fine. Simply change your position if you wake up in the middle of the night. That brings us to our next point. What is the best way to sleep during pregnancy?

Can Laying on Your Stomach Hurt the Baby?

Many people are unsure about exactly how protected a baby is while in a moms stomach.

The truth is, sleeping on your stomach while pregnant is not going to hurt the baby.

There is enough protection for the baby to avoid injury simply from your body weight. If you are already used to sleeping on your stomach at night, don’t worry about changing anything.. at least not for a little while. Eventually, though, the bump will likely grow and be too large for you to be able to lay on your stomach. When that happens, consider trying another position:


Why is it so Hard to Sleep While You are Pregnant?

The majority of pregnant women will experience trouble sleeping at some point in their pregnancy. While some reasons behind the sleeplessness are obvious, some are not. Let’s cover some of the most important reasons why you may develop trouble sleeping during pregnancy:

  • Belly bump: The most obvious reason that a woman may experience trouble getting comfortable or falling asleep is the fact that they have a brand new belly bump. This bump is going to get in the way of movements and body positions that you are accustomed to.
  • Pain in the back: Another reason that pregnant women have trouble sleeping is the fact that pregnancy can cause back pain. Having increases weight to bear on a daily basis can put a strain on the lower back.
  • Heartburn : Heartburn is another common side effect of pregnancy. Pregnant women are more likely to develop heartburn and therefore may experience symptoms while they are sleeping.
  • Insomnia: Insomnia is the clinical diagnosis of not being able to sleep. Having insomnia means that one is struggling to fall asleep for a matter of hours. Those who are pregnant may develop insomnia which would stem from a variety of reasons.
  • Cramps: Women in pregnancy also find that cramps are a common and unpleasant side effect. Having cramps at night time can make sleeping hard.
  • Shortness of breath: If you are experiencing shortness of breath during your pregnancy, understand that this is completely normal. Shortness of breath happens to a lot of pregnant women. To ease discomfort, focus on taking long, deep breaths.
  • Frequent urination: Frequent urination is another part of being pregnant that could keep you up at night. Running to the bathroom over and over again will make it hard to focus on your sleep.

10 Tips for Getting Better Sleep While Pregnant?

 

Now that we have covered some of the most important aspects of sleeping while pregnant, we should probably go a little bit in depth into some tips for getting better sleep while you are pregnant. If you are having trouble sleeping, don’t give up. With these tips here, you should be able to get better sleep in no time.

1. Drink lots of fluids throughout the day
Although it is important at all times, it is especially important to take in ample amounts of fluids while you are pregnant. If you are dehydrated and pregnant, you are going to feel like crap and it is going to make it harder to get comfortable when you want to sleep. When it starts to get late, slow down on the fluid intake to avoid frequent trips to the bathroom.

2. Exercise regularly
Exercise and physical activity are recommended for pregnant women. Exercise is good for the muscles and can also help you sleep. Because exercise uses so much energy, you can expect for your body to be drained and in need of recovery when it comes time for bed.

3. Deal with stress
Stress is another thing that is just bad in general. Stress is one of the main attributes to sleep problems because it prevents people from relaxing and resting. If you are very stressed out, talk to someone or learn to deal with it and keep it to a minimum.

4. Establish a routine
Inside of you, there is an internal clock which regulates the sleep and wake cycle you have. If you are going to bed and getting up at the same time every day, your body is going to have a much easier time doing so. However, if you throw off your internal clock by staying up late and sleeping in, it can make it hard to adjust and you may be laying in bed trying to sleep while your internal clock is not yet ready to.

5. Sleep in a good position
As we talked about previously in this article, there are a few different ways that a pregnant woman could sleep. However, there is one way that she should sleep which is on her side. The left side, preferably.

6. Takes naps if you fall short
If it comes down to it and you are falling short of getting enough sleep at night, you could always consider taking naps. Naps are a great way of getting yourself through the day and temporarily boosting your energy levels. When you take a nap, it is recommended to not exceed 20 minutes as it will disrupt your internal clock.

7. Eat a balanced diet
Eating a balanced diet is another great way to ensure that you are able to sleep at night. As we all know, the food that we eat directly affects the energy levels and other functions of our body. Eating a well-balanced diet is similar to staying on a well-balanced schedule. It needs to become routine so that your body can function at its highest levels.

8. Use support during the day
As we discussed before, back pain is one of the main reasons that women cannot sleep at night. With that in mind, it would probably be reasonable to try and prevent the back pain from happening in the first place. Thankfully, there are tons of options for women as far as back support goes. For a small investment, you could have the ability to prevent your back from bearing the stress and weight of having a baby in your stomach.

9. Don’t sit around all day
Even if you choose not to exercise, you should never sit around all day. Just because you are going through a pregnancy does not mean that you need to lay around for hours on end. Get up, move around, and stay active. Staying active is a necessary part of staying healthy during the pregnancy.

10. Prop up
Another amazing way to increase the quality of your sleep during your pregnancy is to prop up with extra pillows. Stuffing pillows in and around you while you sleep is a good way to be comfortable and relaxed. Propping up is great because it reduces the side effects that could occur as the result of lying on your back all night.

Hopefully, this article has given you a good insight as to how you should sleep while you are pregnant. Whatever you do, go with your gut feeling. If it does not feel extremely awkward to lay a certain way while you sleep, you are probably okay. With that being said, you should try to do what is recommended by professionals. This pregnancy is not going to last forever, but the things you do while you are pregnant will last with your child for a lifetime. Following the tips discussed in this article should be helpful enough to give you an easier pregnancy.