Pregnancy is one of the most beautiful experiences a woman can go through. But it can also be quite uncomfortable, particularly when it comes to getting a good night’s sleep. From having normal carefree sleeping habits to constrained motions and positions, it requires a certain span of adjustment to get the right spot. Because apparently, there are certain sleeping positions that could potentially put your baby in danger.
So while you may think you are comfortable in your current position, it is important to know the proper and wrong sleeping positions during pregnancy.
By taking the time to learn about the wrong sleeping positions during pregnancy that you should avoid and which ones are recommended, you can make sure that both you and your baby stay healthy and safe. With the right information, you can rest easy knowing that you are doing everything possible to ensure the health and wellness of everyone involved.
Why Sleeping Position Is Important
Doing the wrong sleeping positions during pregnancy can cause backaches, headaches, and even nosebleeds. It can also lead to a condition called “supine hypotensive syndrome.”
The “supine hypotensive syndrome” also referred to as vena cava compression syndrome, happens when you sleep on your back and the pressure coming from the weight on your baby presses on your spine and abdominal organs. It could then squeeze the blood vessels in your body.
Your circulation or the flow of blood through your body may be impacted by pressure on the aorta or vena cava. Your heart’s blood flow can become less rapid. Your heart’s ability to pump out as much blood could decline. Blood pressure may drop. It may also prevent blood from reaching your uterus and baby.
If you are pregnant, it is best to sleep on your left side. This position allows for the best blood flow to the fetus, placenta, and kidneys.
Sleeping Positions That You Should Avoid
You can be comfortable in the position you used to have before without considering the risks that could happen to you and your baby during conception. Above all, the main goal is to rest so your body can recover from the fatigue you had throughout the day. But now that you have someone to take care of inside your womb, it is time to be cautious and aware of your unconscious swiveling and turning on the bed at night or even your rest hours during the day. You should avoid these wrong sleeping positions during your pregnancy.
Sleeping on your back
Sleeping on your back during pregnancy is one of the worst positions you can sleep in. This position puts all of the weight of your growing belly on your back, which can lead to back pain. Additionally, this position can put pressure on your blood vessels and cause them to become compressed, leading to poor circulation and an increased risk of blood clots. If you must sleep on your back during pregnancy, be sure to use a pregnancy pillow to support your back and tummy.
Sleeping on your stomach
Sleeping on your stomach during pregnancy is one of the worst positions you can sleep in. Not only does it put unnecessary pressure on your back, but it can also cause discomfort and pain in your abdomen.
Additionally, sleeping on your stomach can limit the amount of oxygen that reaches your baby, so it is important to avoid this wrong sleeping position as much as possible. If you must sleep on your stomach, try placing a pillow under your pelvis for support.
Most pregnant women find that sleeping on their left side is the best way to reduce stress on the back and spine, as well as promote circulation to the heart and baby. However, some women find this position uncomfortable, particularly as their belly grows. If you are having trouble sleeping on your left side, try placing a pillow behind your back for support or placing a pillow between your legs for comfort.
Sleeping On Your Right Side
The last position to avoid is sleeping on your right side. This isn’t necessarily because it is bad for you, but because it can be bad for your baby. Sleeping on your right side can put pressure on the vena cava, which is a major vein in your body that carries blood to your baby. Doctors suggest sleeping on your left side in this case, as it does not put any extra pressure on the vena cava.
So while there are some positions to avoid, there are also many positions that you can use that will still help keep you and your baby safe and healthy. It is important to listen to your body and try different positions until you find one that is comfortable and helps you get a good night’s sleep.
The Best Sleeping Position During Pregnancy
It is no secret that pregnancy can be tough on your body. From the aches and pains to the never-ending fatigue, expectant mothers often have a hard time getting comfortable—and that includes at night. In fact, finding the best sleeping position during pregnancy can be a real challenge.
According to studies, the baby inside the womb sleeps 95% of the total span of pregnancy. You might feel them moving, but they are finding their sleeping positions too!
There are a few different schools of thought when it comes to the best sleeping position during pregnancy. Some say that sleeping on your left side is best, as it allows for the best blood flow to your heart and to your baby. Others say that sleeping on your right side is best, as it prevents the build-up of fluids in your legs and feet. And still, others say that the best sleeping position during pregnancy is whichever one is most comfortable for you!
On Your Left Side
Sleeping on your left side is often considered the best sleeping position during pregnancy. This position helps to improve circulation and takes the pressure off of your back and stomach. It can also help to prevent swelling in your legs and feet.
Most pregnant women find that sleeping on their left side is the best way to reduce stress on the back and spine, as well as promote circulation to the heart and baby. However, some women find this position uncomfortable, particularly as their belly grows. If you are having trouble sleeping on your left side, try placing a pillow behind your back for support or placing a pillow between your legs for comfort.
Semi-Fetal Position
Another good option is to sleep in a semi-fetal position with a pillow between your legs. This position helps to alleviate lower back pain and keeps your spine in alignment.
Spooning Position
If you have trouble sleeping on your side, you can try spooning with a pillow between your legs. This position allows you to sleep on your side while still being supported by another person or object (like a pillow). Just be sure that you don’t roll over onto your stomach in this position.
In the end, the best sleeping position during pregnancy is whichever one allows you to get the most restful sleep. If you find yourself waking up multiple times throughout the night or tossing and turning, try changing positions until you find one that feels more comfortable. The important thing is to listen to your body and do what feels right for you.
If you have any concerns about the quality of your sleep or about which sleeping position is best for you, be sure to talk to your healthcare provider. They can offer more specific guidance based on your individual situation.
Tips To Have A Good Night’s Sleep
Many women find it difficult to get comfortable while sleeping during pregnancy. The growing belly can make it hard to find a position that is both comfortable and supportive. Here are a few tips to help you get the most out of your sleep during pregnancy.
Invest In A Pregnancy Pillow
Pregnancy pillows are designed to provide extra support and cushioning for your growing belly, hips, and back. They come in many shapes, sizes, and materials to suit different sleeping positions.
A long pillow can support your pelvis and hips, either conventional or pregnancy-specific, between the upper thighs. For the first and second trimesters, this typically works pretty well.
A pregnancy pillow in the shape of a “C” or “U” to support the head, neck, and spine, as well as to align and free up space in the pelvis and hips. The pain and discomfort brought on by third-trimester sleep can be greatly reduced by doing this.
If you normally sleep on your back, using a wedge-shaped pillow behind your back or a C- or U-shaped pregnancy pillow may help you stop rolling over and develop a habit of side-sleeping.
Avoid tight clothes
Choose loose-fitting clothing that won’t restrict your movement during the night. Tight clothing can interfere with circulation and make it difficult to get comfortable while sleeping. Loosen up and get that air flowing in you!
Keep Hydrated
Staying well hydrated is important throughout pregnancy, but especially at night when you are prone to dehydration due to increased hormones. Try to keep your water bottles beside your bed so you can easily reach out for it when you need to.
Make Sure You Have Enough Room
If you find yourself waking up feeling cramped or uncomfortable, try adjusting the bedding to give yourself more space to move around during the night. A larger bed may also be beneficial if you share the bed with someone else as it will give both of you enough room to move.
Figure Out The Best Position For You
Don’t be afraid to experiment with different positions until you find one that works for you. Every woman’s body is different, so what works for one may not work for another. Listen to your body and do what feels comfortable for you.
Lifestyle Changes For A Better Sleep
There are several external factors to consider that affect your sleeping quality, aside from the preparations during the actual sleeping. Progressively, the activities we do during the daytime impact the processes in our bodies that eventually condition our bodies for a better or worse quality of sleep.
Since pregnant women cannot resort to over-the-counter sleeping pills due to unwanted hormonal changes, it is best to modify some practices to achieve better sleeping quality.
Eventually, you will have the best sleep every night if you follow these simple tips:
Reduce the consumption of any drinks with caffeine, like coffee, soda, and tea. Avoid intaking these drinks, especially in the latter part of the day.
- Keep yourself from drinking or eating a lot within three hours before going to bed while ensuring you get all the nutrients and hydration you need throughout the day. Try eating a heavy meal at breakfast and lunch and then cutting off a bit during dinner. If you still feel hungry during late night, have a small amount healthy, low-calorie snack.
- Have a specific time when to go to bed and when to wake up. Make this a routine so your body will get used to it!
- Avoid intensive activities before bedtime because it triggers increased blood flow, making your body and mind more active. Instead, have some relaxing music, read a book, or take a warm, non-caffeinated drink.
- Do some yoga techniques or relaxation methods to keep your mind and body conditioned. With good mind-body coordination, you will have better control of your body. More importantly, it could help reduce the overall stress out of your system!
Doing these methods can sum up to a significantly good result, especially when done consistently. If you ever struggle to accomplish these methods, try listing them on paper and sticking them on your refrigerator. Also, you can set alarms for a reminder or ask your partner to remind you to do this stuff. At the end of the day, it is all for your good and your baby.
Still Can’t Sleep?
There will undoubtedly be instances when you simply cannot fall asleep. Get up and do something relaxing like read a book, listen to music, or look at a magazine instead of tossing and turning, stressing that you aren’t asleep, and counting down the minutes till your alarm goes off. You’ll eventually become sleepy enough to go back to sleep.
And if you can, take brief naps during the day for between 30 and 60 minutes. Take a nap to give your body the rest it needs and to give yourself the energy you need to get through the day.
If you really struggle to have a better sleep at night, you can consult your doctor. They know what’s best for you and your baby.
Achieve Sweeter Dreams With Belta Folic Acid
As mentioned, it is not advisable to drink and eat a lot, especially within the few hours before going to sleep because it disrupts your body regulation, making it more difficult to fall deeper into sleep. This is not to limit your nutrient intake, nor restrict the food that you want to eat, but it mainly provides the benefit of having better sleep quality.
Therefore, eating enough food during the daytime is essential for the needs of the baby and your body. To maintain the important nutrients while cutting off some bites at night, Belta Folic Acid can provide you the exact components that you need for a smooth and healthy pregnancy (and a good night’s sleep).
Belta Folic Acid For Women
Hear the good news of becoming a mommy because Belta Folic Acid welcomes a new baby! One of its main benefits is an increase in the capacity to conceive. Creating healthy cells for both men and women improves the nutrients available to reproductive organs, supports a healthy cycle for women, lowers the risk of birth defects, and aids in a child’s growth.
It is made of natural nutrients, such as EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid), as well as 23 different types of vegetables and 100% yeast-derived folic acid. It is also available in little tablets, which are very simple to swallow. It contains the following nutrients: Iron (20 mg), Calcium (250 mg), 13 vitamins (Vitamin C, Niacin, Folic Acid, Pantothenic Acid, Vitamin B, Vitamine B1, Vitamin B6, Vitamin D, Vitamin B12, Inositol, Beta Carotine, Biotin), and 14 minerals (Calcium, Potassium, Magnesium, Phosphorus, Copper, Zinc, Manganese, Selenium, Molybdenum, and Iodine.
Women are allowed to take the supplement four times daily: after breakfast, after lunch, after dinner, and right before bed.
Summing It All Up
It can be difficult to get good sleep during pregnancy, but it is essential for your health and the health of your baby. By avoiding the wrong sleeping positions, such as lying on your back or stomach, you can ensure that you are getting the best possible rest that is good for you and your baby. Additionally, making sure to use plenty of pillows while sleeping will help support your body and keep you comfortable throughout the night. With a few simple changes to how you sleep during pregnancy, you’ll be well on your way to a better night’s rest!
