How to Sleep During Pregnancy

Sleeping can become a problem when a woman is pregnant. The reason for this is her altered physical condition, in addition to all the hormonal changes that are taking place inside her body. Thus, as weeks pass by, pregnant women find it exceedingly hard to sleep properly. However, by sleeping in the right position and adopting a relaxing and healthy lifestyle, they can get the rest they need during pregnancy. 

What’s the Best Sleeping Position in Pregnancy?

Best Sleeping Position during Pregnancy

The initial stages of pregnancy are the toughest for the newbie mothers to sleep in, because their hearts are charged with the duty of supplying more blood to the fetus in the first trimester. This adds pressure on the heart, coupled with their fast expanding belly, making it hard for them to sleep in their favorite position. In such a condition, the most relaxing position for a pregnant lady is lying on her left side. This “left lateral position” helps in the circulation of blood in her body as well as to her fetus. This is why most doctors suggest women facing sleeping problems during pregnancy to try to sleep on their side.  

Different Sleeping Positions during Pregnancy

Sleeping Positions

Is It Good?

Sleeping on Your

Left Side

As mentioned above, it is best to sleep on your left side during pregnancy, since it helps to maintain a normal blood flow. Moreover, it ensures that your baby gets sufficient quantity of oxygen and nutrients that it requires from the placenta. There is less pressure exerted on the liver by the uterus when you are sleeping in this position, and several studies have revealed that sleeping this way can reduce the chances of still birth as well. Thus, make sure that you sleep on your left side during the final weeks of your pregnancy.

Sleeping on Your

Right Side

Sleeping on your right side is a relatively good option during the concluding phases of your pregnancy. However, it is not the ideal choice. Because of the enlarged size of your uterus, sleeping on the right hand side exerts an unwanted weight on your liver and might have an adverse effect on its working. This is why most doctors don’t recommend soon-to-be moms to lie down on their right side when sleeping. However, it is still preferable to sleeping on the back or tummy.   

Sleeping on Your

Back

Sleeping on your back is not considered a problem in the first few weeks of pregnancy, as the uterus has not expanded that much during this time to exert any kind of undue pressure on the vein that carries blood back to the heart.

As soon as the second trimester begins, however, sleeping in this position can make you feel nauseous and dizzy and will also prevent your baby from receiving the right amount of nutrients from the placenta. Thus, it is imperative that you should not sleep on your back in the later stages of your pregnancy.  

Sleeping on Your Stomach

Sleeping on your stomach won’t bother you in the first week of your pregnancy, as your body would not have changed so much physically till then. However, it would become increasingly uncomfortable for you to sleep or even lie down in this position after a few weeks into your pregnancy, when your uterus would have started expanding. In fact, sleeping on your tummy after the first trimester would not only look comical but might even endanger your baby’s health as well. Thus, it is best to not sleep in this position after the first trimester.

Tips for Sound Sleep during Pregnancy

1. Avoid Too Much Liquid before Bed

Drinking water during pregnancy is essential and it is best that you consume as much water as possible. However, make sure to do it during the daytime only. Drinking water before bedtime should be avoided, or you would have to wake up several times during the night for urination, which would disturb your sleep.

2. Watch Your Diet

Keeping track of what you are eating can also help to avoid insomnia during pregnancy. Avoiding alcohol and caffeine in conjunction with eating a healthy balanced diet can make it easier for you to sleep properly during pregnancy. 

3. Exercise Regularly

Exercising is critical in pregnancy, as it can help you remain fit and healthy. However, all exercises should be done in the mornings or afternoons only, and not during evenings. This is necessary because the adrenaline produced during exercising can prevent you from sleeping properly.  

4. Relieve Stress

Try not to think too much about your pregnancy. This is extremely important if you want to sleep properly during pregnancy. Do keep in mind that the more relaxed and stress-free you are, the more peacefully you would be able to sleep. So, try to relieve your stress by discussing your problems with you partner or a specialist.  

5. Establish a Routine

Getting into a routine is the best way to relax and fall asleep during pregnancy. You have to set this routine yourself. Do remember that whether this routine involves having a nice warm shower or drinking a cup of hot milk or reading, it should be done on a regular basis.

6. Take a Nap during the Day

Resting in the day can help you get a good night’s sleep during pregnancy as well. Thus, if you get the chance to sleep during the day, do not let it pass away even if it is for a short period of time.

7. Support Your Body

Use extra pillows while sleeping to accommodate and support the extra weight of your body. You can keep pillows under your belly and your knees when sleeping on the side for this purpose. 

8. Keep Heartburn at Bay

Heartburn is a reason that can keep you awake at night during pregnancy. To avoid it, don’t eat spicy foods and never lie down straight away after taking a meal. Wait for about 2 hours after taking dinner before going to bed, and try sleeping with your head in a highly elevated position.

To learn more about how to sleep during pregnancy, watch the video below: