Sleeping Positions And Pregnancy



One of the most common complaints among pregnant women is difficulty in sleeping. Leg cramps, indigestion, back pain, frequent urination, restlessness, and a rise in belly size make sleeping difficult.


During the first trimester, pregnant women tend to sleep more. This is because progesterone and HCG levels have increased. Make the most of this time to get the habit of sleeping on your side.


Which sleeping positions should you avoid when pregnant?


Sleeping on your back: Sleeping on your back throws the whole weight of the uterus on your spine, back muscles, intestines, and major blood vessels. Backache, indigestion, breathing difficulties, and low blood pressure are all possible side effects. This is due to the pressure that builds up in the large vein known as the vena cava.


Sleeping on your stomach: Sleeping on your tummy during pregnancy is hard, given the size of your belly.


What are the best sleeping positions during your pregnancy?


The most comfortable position during pregnancy is laying on your side with your knees bent. Indeed, sleeping on your left side may benefit both you and your baby. It keeps the baby's weight from placing pressure on the large vein that returns blood from your feet and legs to the heart, improving blood flow to the placenta. Don't be alarmed if you find yourself rolling onto your back or right side throughout the night. Your body will most likely not roll into the back position throughout the third trimester because it will be too uncomfortable.


Tips for better sleeping:

  • Take the habit to go to bed at the same time every night

  • Avoid screen time at least one hour before sleeping. Read a book instead.

  • Coffee, soda, and tea should be avoided as much as possible at night.

  • Avoid drinking or eating a large meal before going to bed. Have a light dinner and drink plenty of water.

  • Try some soothing exercises before bedtime, such as yoga, or relax in a warm bath for 15 minutes.

  • Leg cramps are quite common throughout pregnancy. If you get leg cramps, try pressing your feet against a wall or stretching them to relieve the spasm.

  • Stress might interfere with sleep. Speak with your spouse or doctor if you are concerned or nervous. You can relieve your stress by participating in a prenatal class to relief your worries.

  • If you can’t sleep, do not stay in the bed. Get out and do something else until you feel sleepy, such as reading, walking around the house or listen to calm music. Do not watch TV

  • Pillows! They are quite effective and necessary. The only issue is that if you roll over to the other side, you'll have to wake up and rearrange them. They can be used to support your stomach or back, between your knees to relieve hip pain, or even under your head!

Don't worry, all pregnant women will get acclimated to a pleasant sleeping position that will allow them to sleep peacefully and calmly!

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