As pregnancy progresses, finding a comfortable sleeping position in pregancy can be difficult due to increase in body weight. Several other factors may hinder a good night’s sleep such as nausea, heartburn, frequent bathroom trips, lower back pain, leg cramps and restless leg syndrome.

sleeping position in PREGNANCY

BEST SLEEPING POSITION IN PREGNANCY:

Doctor suggests to sleep on left side specially in third trimester(after 28 weeks), as it enhances the blood flow to the foetus.

Sleeping on your back may cause potential risks to the foetus.

Tips for sleeping on your side in pregnancy:

  • Bent your knees and place a pillow between your legs and behind your back as it would stop you to roll onto your back.
  • If possible, use a pregnancy pillow for a better sleep.
  • If you wake up on your back in the middle of the night, don’t worry and go back to sleep on your side.

 

SLEEPING ON YOUR BACK IN PREGNANCY:

Sleeping on your back can be harmful to the foetus and not recommended by the doctors, because the weight of the uterus compresses blood vessels which can make it harder for the heart to pump blood to the pregnant women and the foetus.

Furthermore, sleeping on your back may put pressure on your spine which can exacerbate lower back pain, which affects a majority of pregnant women.

Research has also shown that sleeping on your back in the third trimester, may increase the risk of stillbirth (1 in 200 babies are stillborn).

SLEEPING ON YOUR SIDES IN PREGNANCY:

Left Side:

Sleeping on your Left side is often considered as ‘Ideal’ sleeping position in pregnancy. It facilitates blood flow and ensures that the vital organs of the pregnant women and the foetus receives the nutrients and oxygen they require.

Sleeping on your left side also takes the pressure off your liver and kidneys that decreases the chances of swelling in your hands, ankles and feets.

Right Side:

You should not necessarily avoid the right side.

Sleeping on your right side can cause compression issues and put pressure on liver and kidneys, so it is not recommended. But it is considered safe to sleep on your right side for short intervals.

HOW CAN I SLEEP BETTER DURING PREGNANCY:

  • Invest in a good pregnancy pillow to help you sleep peacefully at night.
  • Limit consumption of caffienated drinks in your diet like tea, coffee or soda as they can hinder your sleep.
  • Nap in the day so you can makeup for the lost rest from disturbed night sleep.
  • Exercise regularly as it prevents stress and helps promote sleep. But avoid rigorous exercises just before you go to bed.
  • Do not drink too many fluids or have a big meal just before going to bed as it may exacerbate nausea and heartburn. But keep yourself hydrated throughout the day.
  • Maintain a regular sleep schedule by going to bed and waking up at the same time everyday.
  • Consult your doctor and always take your prenatal vitamins such as folic acid and iron so that your baby receives the important nutrients.

TALK TO YOUR DOCTOR:

If you still have trouble getting good sleep or suffering from anxiety and depression, you can discuss it with your doctor.

During pregnancy there are various things to worry about, your sleeping position does not need to be prioritized. Get as much sleep as you can, before the arrival of your baby. You can also use pregnancy pillows to get yourself in a comfortable position.