Are you struggling to get 40-winks during your pregnancy?
You’re not alone! Getting a good night sleep with an ever growing bump can be a seemingly impossible challenge! One thing that can make a real difference is to understand the different pregnancy sleep positions and some of the things you can try to use for extra support.
What Are The Best Pregnancy Sleep Positions?
So what do you do when you are trying to decide what sleep positions you should avoid while pregnant?
One of the first things you must do is find out where you are in the baby’s development. Is he moving forward or backwards? Do you experience any aches in your breasts (these sleeping bras for pregnancy can help with that), muscle tension, or heartburn?
Avoid these positions at all cost
Knowing which trimester you’re in will help make avoiding certain sleeping positions easier.
One of the worst positions that will make a baby uncomfortable while in the womb can include lying on your back.
The gravity of the birth canal may cause the spine to bend in an unnatural position. In some cases, the head may be up on the shoulders, hips, or knees.
By knowing the signs of what to avoid while pregnant, you can determine if the position is right for you. Also, remember that you must adjust to the position as it is necessary to care for the baby.
Laying on your back can cause other issues too like:
- Breathing issues,
- Digestive problems,
- Low blood pressure
- Decreased circulation to your heart and your baby
You’re also going to want to avoid lying face down on your belly, but let’s face it, this just isn’t an option with a bump.
So, what’s the best sleep position?
The most beneficial sleep positions that doctors recommend include sleeping on your sides.
Sleeping on your right side during pregnancy is important because it helps improve your posture, and this can improve your ability to sleep easier and deeper.
Sleeping on your left side prevents your uterus from pressing on your liver as well as helps transfer nutrients to your baby via the placenta. There are many advantages to sleeping on your left side during pregnancy. It is one of the safest ways to achieve this.
Studies have shown that a lack of good quality sleep can increase the risk of developing problems during pregnancy.
As your womb expands when you are pregnant, you will find that it can cause you great discomfort. It can result in soreness, bloating, and tiredness at night. To deal with these problems, you will want to try using pillows that can help ease your aches and pains.
It’s also important to place your pillow under the side you are sleeping on when you get into bed. This puts your upper body and lower back in the proper position for sleeping.
If you sleep on the same side during pregnancy, your body alignment can become misaligned, and this can also interfere with sleep.
The Bottom Line
It’s not uncommon for you to experience problems sleeping during pregnancy. The aches, pains, restless legs and insomnia can all leave you feeling drained.
Not only that, but there are certain positions that simply aren’t good for you or baby. You may have loved sleeping on your back before but this is a real no-no now.
Finding the right pregnancy sleep positions can make a real difference especially when coupled with sleep aids such as a triangled or u-shaped pillow.
Ellen Fetters, is a former Children's and Young People's Nursing Practice with an BSc from the University of Sunderland. After completing her SCPHN - HV she then worked as a Health Visitor within the local community.
In 2017 Ellen left nursing to launch Parenting Click, an online parenting resource aimed at creating happier families through better parenting.
She lives with her husband, beautiful baby girl, and two darling dogs. She spends her free time writing, running and learning how to become a better parent.