We all know that pregnancy can be very tough as it affects so many things in our body and lifestyle. One of the most important things that is affected by pregnancy, is sleep. During pregnancy, sleeping can be challenging due to the growing belly and the pain. So, it’s essential to find the best sleeping positions during pregnancy to make this challenge easier.
Stay tuned to learn more about sleep and pregnancy.
Why is sleep crucial during pregnancy?
Sleep is one of the most important things during pregnancy, and unfortunately it gets harder to manage in each trimester. Sleeping sufficiently is not only important for you, it’s essential for your baby’s development.
Good sleep can also alleviate some of the complications during pregnancy. Studies show that lack sleep can cause nausea.
Therefore, it is no surprise that sleep and pregnancy are extremely connected, and effect each other.
How many hours of sleep is needed for pregnant women?
The amount of sleep you need during pregnancy is as much as before, if not more, which is at least 7 to 9 hours. However it’s difficult to get this much sleep as your pregnancy progresses. There are ways to promote your sleep during pregnancy
Best sleeping positions during pregnancy
Sleeping on the side
Side sleeping is the best sleeping position during pregnancy. In this position, the weight of the uterus is not on your blood vessels and back, and provides a good circulation.
Sleeping on the side is also one of the best sleeping positions for people with breathing problems, since approximately 60-70% of women experience a kind of breathing problem, like dyspnea, snoring and asthma.
Now that we know the best position, a question rises. and that is, which side should you sleep on, left or right?
Left side Vs. right side
Sleeping on the left side, reduces the pressure on your internal organs, especially liver. This position also increases blood flow to the uterus and baby. Because of the promoted circulation, the chances of swelling in the legs and ankles also decreases. Another benefit of left-side sleeping is about back pain. This position can alleviate pressure on the back and it’s considered a comfortable position for lower back pain.
On the other hand, sleeping on the right side can put pressure on the liver and blood vessels, resulting in reduced blood flow to your body and baby.
However, if you find left-side sleeping rather uncomfortable, it’s ok to sleep on your right side in the early stages of your pregnancy.
Sleeping positions to avoid when you’re pregnant
Sleeping on the stomach
Though stomach sleeping is safe in the early weeks of pregnancy, after the belly starts expanding, this position is not recommended. Sleeping on the stomach puts pressure on your breasts and uterus. However, there are pillows that are donut-shaped and can help you have a more comfortable stomach sleeping.
Back sleeping
Sleeping on the back can cause the weight if the uterus and baby to be on your main artery (the aorta) and vein (the vena cava). This way, your heart can’t sufficiently pump blood to your body and therefore baby.
Overview of the proper positions in each trimester
| Trimester | right-side sleeping | left-side sleeping | sleeping on the stomach | back sleeping |
|---|---|---|---|---|
| 1th trimester | ✔️ | ✔️ | ✔️ | ✔️ |
| 2th trimester | ❌ | ✔️ | ❌ | ❌ |
| 3th trimester | ❌ | ✔️ | ❌ | ❌ |
How to have a comfortable sleep during pregnancy?
- Limit your caffein consumptions; as you probably know. caffein can interfere with your sleep. So, it’s best to limit the amount you consume to 200 milligrams each day, which is about 1 to 1.5 cups of coffee. And it’s preferred to drink any caffeinated drinks early in the morning.
- Take naps during the day; preferably before noon, to not affect night-time sleep. If you experience headaches after nap you might be dehydrated or experience a wrong and incomplete sleep cycle.
- Do light physical activities; Exercises like yoga and swimming can relax your body and help you fall asleep easier
- Eat smaller meals in the evenings
- Use pillows strategically; place one pillow behind your back, one between your knees, and one to support your belly.
FAQ about sleeping positions during pregnancy
What if I accidentally slept on my back while pregnant?
Well, nothing happens. Sleeping on the back doesn’t harm you or your baby if it’s for a few minutes. If you do find yourself sleeping on your back when you wake up, you don’t need to panic. You would feel nauseous before your baby would feel anything due to low oxygen.
Can I lay flat while pregnant?
Sleeping on your back is usually not recommended due to the pressure your belly outs on your vessels and spine.
What is the best sleeping position in the first trimester?
During the early stages of pregnancy, almost any sleeping position is fine. But as the pregnancy progresses, the best sleeping position is sleeping on the left side.
