Pregnant women frequently struggle to sleep through the night. Here are some helpful strategies for restful slumber during gestation.
Most experts advise sleeping on the left side, which has been proven to improve circulation and give nutrient-rich blood an easier path to the placenta. Contrastingly, sleeping on either the back or right could compress major blood vessels reducing oxygen supply and increasing risks of complications during gestation.
Side Sleeping
Sleeping on your side early in pregnancy can be beneficial. It makes breathing easier, reduces back pain and promotes blood flow to both uterus, kidneys and baby. Unfortunately, many pregnant women end up rolling onto their back during the night – if this occurs to you try using a pillow behind you to stop yourself from falling too far forward so when your body falls into this position it stops at an angle that won’t compress the inferior vena cava (a large vein that transports deoxygenated blood from feet/legs to heart).
Some doctors recommend pregnant women sleep on their left side to maximize blood flow to the uterus and kidney without compressing their liver, according to ob-gyn Sara Twogood. Sleeping on one’s right side may put pressure on it instead, although women suffering hip or back pain may find sleeping this way more comfortable during gestation.
Stomach sleeping may be adequate during your early pregnancies; however, once your bump begins to grow it can become increasingly uncomfortable. To support an expanding belly more comfortably and reduce hip and heartburn symptoms as your pregnancy continues, consider investing in an inflatable or full-body pregnancy pillow designed specifically to support it – these will also help avoid any potential fetal positioning issues during labor.
Back Sleeping
Sleeping on your back during pregnancy should not be done, particularly after the second trimester. The added weight of both you and your unborn baby puts pressure on both the spine and inferior vena cava (a vein that transports blood from lower half of body to heart), restricting blood flow and oxygen supply to your placenta and unborn child.
Sleeping on your back puts more strain on your ovaries and may contribute to hemorrhoids or pelvic discomfort. If this position often seems comfortable for you, try bending your knees slightly or placing a pillow behind you as an aid to find sleep more easily.
Sleeping on your left side with legs bent may help improve circulation during late pregnancy. According to studies, this position takes pressure off of the liver while increasing blood flow to the placenta, according to some sources. Sleeping this way might become easier as your pregnancy advances and bump grows larger; even if you’re not naturally left-handed, simply choose whatever position is most comfortable; lying on this side may relieve hip, back, and leg pain while elevating your head with a pillow can reduce risk of swelling in feet and ankles as well.
Tummy-Down Sleeping
As pregnancy advances past its initial trimester, sleeping flat on your stomach should generally not be recommended; otherwise you risk becoming stuck there and compressing major blood vessels, thus depriving your unborn baby of necessary oxygen. Propping yourself up with pillows in a semi-upright position in a recliner may provide better rest while helping avoid complications that might otherwise arise from this position.
Sleeping on your back can also pose risks such as backaches, breathing issues, decreased fetus circulation and hemorrhoids. Sleeping this way could even lower blood pressure while your uterus puts pressure on blood vessels that carry blood from your abdomen directly into the heart and may reduce their capacity to supply your baby with essential nutrient-rich fluids needed by it during gestation.
Experts agree that sleeping on your left side is best, since it helps promote blood flow from your heart to the placenta more efficiently, providing more nutrient-rich blood to nourish your baby. Right-side sleeping positions might compress livers and increase fluid retention according to research studies; so experiment with various positions until finding what suits you best.
Stomach Sleeping
Sleeping on your stomach may be perfectly fine during early gestation; however, by the second trimester it should likely change as the expanding uterus can put pressure on the inferior vena cava that carries blood back to the heart from legs and feet, which may result in low blood pressure or even be life-threatening for you and your unborn baby.
Experts advise sleeping on the left side to maximize circulation and lower risks such as back pain, varicose veins or hemorrhoids. Furthermore, sleeping on your left can improve liver circulation – an essential requirement during late gestation. For women who find sleeping this way uncomfortable, placing a pillow underneath their head and another one between their knees may provide support while alleviating any discomfort caused by sleeping on this position.
Keep in mind that transitioning from back or tummy snoring to left-side sleeping may take time, particularly for people accustomed to this position all their lives. You may even find yourself shifting positions during the night – this is completely normal! Just make sure you discuss any concerns with your ob-gyn or midwife.
