When you get pregnant your life changes and you have no choice but to adapt to the change. Your body changes, your eating habits change, your clothes don’t fit anymore and even your sleep habits and positions change.
You can no longer dive into the mattress and fall asleep on your back or your stomach. You can sleep pillow less, but have to take measures to ensure that you are comfortable when lying down for a nap or the night.
Unfortunately, your regular sleeping positions may no longer work for you during pregnancy but don’t worry because there are sleeping positions that you could try to make the situation better and give you the much-needed rest.
But first, before we look at the sleeping positions let us find out why you get uncomfortable in your regular sleeping positions.
Table of Contents
- Reasons For Pregnancy Discomfort During Sleep
- The Best Sleep Positions
- Sleep Positions to avoid during pregnancy.
- Best Sleep Practices During Pregnancy
Reasons For Pregnancy Discomfort During Sleep
You are probably feeling discomfort when sleeping in your regular manner because of your increased abdomen size, back pain as a result of the strain on your spine from the weight of the pregnancy, heartburn, shortness of breath, insomnia and many other reasons depending on the state of your pregnancy.
Comfort is key here during sleep because you need quality sleep during this period.
The Best Sleep Positions
The sleep positions that you should consider during pregnancy are as follows:
Sleep On Side
Popularly known as SOS sleep on side is the best sleeping position. This position allows you to increase the amount of blood and nutrients that reach the placenta and the baby.
It is a comfortable position that doesn’t put a strain on your baby. It is best if you use a supporting pillow on your head to create a comfortable balance.
Sleep on side with propped up pillows
As you sleep on your side when pregnant, you can also bend your knees and legs and put a pillow between your legs and another under your abdomen to prevent back pain.
You can also prop your upper body with pillows especially if you happen to be experiencing heartburn during the night.
You can also lie on your side with propped up pillows especially during the last trimester of pregnancy when you happen to experience shortness of breath.
These suggestions may be uncomfortable for you at the beginning especially if you are used to sleeping on your stomach or your back. However, after some time, you will find that these positions are the most comfortable.
Also when you sleep on your side you will need to change positions from side to side. This is alright and recommended to prevent you from experiencing cramps. Those two positions are the recommended ones when you are pregnant.
Sleep Positions to avoid during pregnancy.
There are sleep positions that you should avoid during pregnancy and they are as follows:
Sleeping On Your Back
It doesn’t matter if your pregnancy is three weeks old. Never sleep on your back during pregnancy. It is not safe at all and might cause pressure on a major vein that works to return blood from your lower body to your heart.
Lying on your back can cause you lightheadedness, dizziness and also prevent the efficient delivery of food and important nutrients to the placenta and your developing baby.
You will also find yourself experiencing backaches, breathing problems digestive system problems, hemorrhoids, low blood pressure and decreased circulation of both you and the baby. This can cause serious issues with your pregnancy.
Sleeping on Your Stomach.
Sleeping on your stomach is also another strongly advised against sleeping position during pregnancy. Your expanding uterus makes this sleep position very uncomfortable.
Just imagine sleeping on a huge pumpkin! Most pregnant women avoid this position because they are afraid it will hurt their baby.
The position might not hurt the baby because the uterine walls have adequate protection, even when the pregnancy is nine months. However, sleeping on your stomach will be extremely uncomfortable for you.
Sleeping Without Pillow Support
A pillow is very important whether you are pregnant or not. You might be used to sleeping without a pillow but when you are pregnant, you will need one whether you like it or not.
You will need to support your head and back with pillows especially on the second and third trimesters. Sleeping without pillows may cause neck and back pains.
You will also keep tossing and turning, not because you lack sleep but because you are uncomfortable and your body is demanding that comfort.
Sleeping without pillow support might keep you awake at night which is something you don’t want to do. You need adequate rest for a healthy pregnancy.
Best Sleep Practices During Pregnancy
During bedtime or whenever you want to lie down for a nap, there are a few things you should ensure for quality sleep and they are as follows:
Make sure your bed is comfortable
You need a comfortable bed for quality sleep. Make sure the mattress is firm and soft to allow that comfortable feel and adequate support for your body.
If you have to change your mattress. Put cool sheets that will keep you warm and comfortable. Change the beddings frequently to avoid breathing in dust while sleeping.
Get Comfortable Pillows
As we have seen pillow support is very important during sleep when you are pregnant. There is no point in having pillows if they are not comfortable because they only do more harm than good.
Find comfortable pillows and use them as propping pillows especially during the last trimester of your pregnancy. Remember comfort is equal to quality sleep.
Wear comfortable sleep clothes
You need comfortable sleep clothes for comfortable sleep. Where a free nightdress with breathable fabric. The pajamas might not be too comfortable at some point but if you can find comfortable ones then it is okay.
Keep yourself comfortable while sleeping during pregnancy. Quality is sleep will ensure that you are less cranky and more comfortable all the time. This will help you relax and enjoy your pregnancy experience.
Thank you for taking the time to read this article !