Optimal Sleep Positions During Pregnancy
The recommended sleep position for pregnant individuals is the “SOS” (sleep on side), which ensures optimal blood circulation for both the expectant mother and the fetus. This position also minimizes pressure on the veins and internal organs. Specifically, resting on the left side enhances blood flow and nutrient delivery to the placenta and the baby. Additionally, proper circulation can alleviate potential swelling, varicose veins, and hemorrhoids.
Tips for Comfortable Sleep During Pregnancy
To sleep more comfortably, one should maintain bent legs and knees, and place a pillow between their legs to reduce back stress. If back pain is an issue, the “SOS” position can be augmented by placing a pillow under the abdomen. For those suffering from heartburn at night, elevating the upper body with pillows may provide relief. In the latter stages of pregnancy, shortness of breath might occur. Lying on one’s side or using pillows for support can help alleviate this discomfort.
While these recommendations might seem awkward for individuals accustomed to sleeping on their back or stomach, they are worth trying. It’s important to remember that it’s acceptable to switch positions throughout the night.
Sleep Positions to Avoid During Pregnancy
Sleeping on the back can lead to backaches, breathing issues, digestive system problems, hemorrhoids, low blood pressure, and reduced circulation to both the heart and the baby. This is due to the abdomen’s weight pressing on the intestines and major blood vessels, such as the aorta and vena cava. Weight gain during pregnancy can also increase the risk of developing sleep apnea.
As the pregnancy progresses, sleeping on the stomach becomes impractical due to increased breast tenderness and abdominal growth. However, a donut-shaped pillow may provide a solution for stomach sleepers.
Discomfort during sleep is often a result of the body’s various changes during pregnancy, rendering previous sleeping positions ineffective.
Additional Strategies for Better Sleep While Pregnant
- Limit caffeine: Avoid coffee and caffeinated tea after 3 p.m.
- Hydrate smartly: Drink plenty of water throughout the day, but reduce intake before bedtime to minimize nighttime bathroom visits.
- Exercise: Engage in 30 minutes of exercise, which can improve sleep quality, but avoid exercising close to bedtime.
- Relaxation: Activities such as a warm bath or a foot or shoulder massage can aid in relaxation.
- Create a peaceful environment: A dark, quiet, and cool bedroom is conducive to falling asleep and staying asleep.
Need More Guidance?
These tips have been compiled with information from the following sources:
- Nemours Foundation – www.kidshealth.org
- Your Pregnancy Week by Week, Fifth Edition by Glade B. Curtis, OB/GYN, et al. – Week 16
