How do you sleep when you are pregnant? Some say you should sleep on your left. Some say you should sleep on your right. Some say never to sleep on your tummy, and some say never to sleep on your back. And you scoff at all of these suggestions because you can’t seem to sleep comfortably anyway! Here is the big reveal: Your sleeping posture DOES matter.
In fact, your posture at all times—standing, sitting, and sleeping—is of utmost importance during your pregnancy. Why? Because your growing belly is changing your body’s balance as the center of gravity shifts. It is also creating a strain on your back and spinal cord. So you need to ensure that your posture guarantees balance (no toppling over, please!) and that it puts as little strain on your back as possible.
In This Article
- Top 10 Best Sleeping Positions During Pregnancy
- Can Sleep Deprivation During Pregnancy Cause Complications?
- FAQs
Top 10 Best Sleeping Positions During Pregnancy
So here are 10 dos and don’ts for finding that perfect sleeping position. Do you already have one? Read on despite that, because the most comfortable position need not be the ideal one for your pregnancy and your body.
1. Turn Left For the Best
You heard it right. The left side has often been slated as the best sleeping position during your pregnancy. Why? It is more comfortable. It does not strain your back. And most importantly, it helps the blood flow, so the baby gets more oxygen and nutrients.
2. Right is the Second Best
Sleeping on your side is the best option during pregnancy, as it does not strain your back and improves your circulation. While sleeping on the left is often considered the best option, sleeping on the right is also acceptable. Switching sides is alright, and as a matter of fact, there has not been enough evidence to prove that the left side is better to sleep on than the right.
3. No Sleeping on Your Back
Okay, not for your entire pregnancy. In the first trimester, you can sleep on your back. But after that, do not sleep on your back. This is because, by the time you are into your second trimester, your uterus has grown considerably (whether it is visible outside or not).
When you lie on your back, the uterus presses against a blood vessel called the vena Cava, which in turn restricts the amount of oxygen and nutrients your baby is getting. If at all possible, avoid sleeping on your back during the first trimester, so that you are accustomed to it by the second.
[Read: Sleeping On Back During Pregnancy]
4. No Sleeping on Your Tummy
This will be physically impossible as your tummy grows. But in the initial months of your pregnancy, you can sleep on your tummy. This is because your pubic bone will keep your uterus snuggled. However, by the second and third trimesters, the uterus would have extended beyond the pubic bone, making sleeping on your stomach dangerous.
5. Pillow, Pillows Everywhere
Pillows help create a lot of support. Use one under your belly as you lie on your side. Use one between your legs to curb restless leg syndrome (RLS). Use one in the back to support your back. Use a long, divided pregnancy pillow to completely support your body. Tuck in as many as you want, wherever you need support! All the pillows in the house are yours.
6. Bend Those Knees
Whichever side you are sleeping on, left or right, try bending your knee for additional comfort. Even during your third trimester, this will be a comfortable position.
7. Propping Up
Heartburn during pregnancy is one of the most common sleep killers. If heartburn is keeping you from getting a good night’s sleep, try propping up your upper body with a few extra pillows. This position will also help you breathe easier.
8. Back Should be the Focus
The key to sleeping well is to keep your back supported and strain-free at all times. Back pain during pregnancy is a common complaint and thus deserves a lot of attention.
9. Find a Comfortable Mattress
As important as good posture is, so is a good mattress. Mattresses that are too soft will not support your back and will put additional strain on it. Invest in a good, firm mattress that you find comfortable.
10. Be Relaxed
Be relaxed, both physically and mentally. Another important ingredient to a good night’s sleep is a relaxed body and mind. Ask your gynecologist and get a leg massage, which can help calm the RLS. Eat well. Do not be over-anxious about the pregnancy.
[Read: Prenatal Massage At Home]
Can Sleep Deprivation During Pregnancy Cause Complications?
Getting enough sleep is very important during pregnancy because sleep can help you relax and get your body ready for labor and childbirth. Some of the complications associated with lack of sleep are:
1. Higher Risk of C-Section
A C-section delivery may be needed if you have been sleeping for only 4-5 hours a night.
2. Longer Labor
If you have not been sleeping at least 7 hours in your first trimester, chances are that you will have a longer labor and one with complications.
3. Fatigue
Sleep deprivation during pregnancy can cause more exhaustion and fatigue, especially in the third trimester. Fatigue may be all over you if you are unable to sleep properly.
4. Irritability
Because of insufficient sleep, you are likely to be irritable and moody, and upset all the time. Poor concentration levels may also be observed.
5. Weakened Immunity
Pregnancy lowers your immunity and totally works to keep your baby safe. Lack of sleep can further weaken your immunity, which is not a good thing when you are carrying a life inside.
6. Stress
Lack of sleep can make you depressed and this may cause additional stress. Inadequate sleep can lead to feelings of depression, anxiety, and stress.
Other side effects of sleep deprivation include skin aging, birth complications, and low birth weight babies. So, during your pregnancy, make sure you find a comfortable way to sleep and make the most of your nights. If you can’t sleep, get up and do something boring instead of tossing and turning in bed. This will induce sleepiness.
Happy sleeping!
Read Also: Sleep During Pregnancy – First, Second, and Third Trimester
FAQs
1. Which Is The Best Style To Sleep In During Pregnancy?
As your pregnancy goes on, lying on your side with your knees bent is likely to be the most comfortable way to sleep.
2. Is It OK To Sleep On Your Back While Pregnant?
Research reveals that going to sleep on your back in the third trimester of pregnancy increases the chance of stillbirth, thus it is no longer safe after 28 weeks of gestation.
3. Does Lack Of Sleep Affect The Baby In The Womb?
The growing foetus need a steady supply of nutrients, including oxygen. When sleep is interrupted, particularly when blood supply to the placenta is impeded, serious repercussions might occur. It may also lower the amount of growth hormone secreted, which may result in developmental or growth issues in the unborn baby.
4. How Many Hours A Pregnant Woman Should Sleep?
Most doctors recommend a pregnant woman sleep eight to 10 hours per night.
