SIMPLE GUIDE TO SLEEPING WELL DURING PREGNANCY

During pregnancy, you may find yourself wrestling in bed trying to get comfortable before falling asleep. Unfortunately, your regular sleeping positions may no longer work for you during pregnancy. There are a number of reasons for this new discomfort, but there are some sleeping positions that you can try that may help you get your much-needed rest.

What Are The Best Sleep Positions During Pregnancy?

The best sleep position during pregnancy is “SOS” (sleep on side). Even better is to sleep on your left side. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby.

Keep your legs and knees bent, and put a pillow between your legs.

• If you find that you are having problems with back pain, use the “SOS” position, and try placing a pillow under your abdomen as well.
• If you are experiencing heartburn during the night, you may want to try propping your upper body with pillows.
• In late pregnancy, you may experience shortness of breath.  Try lying on your side or propped up with pillows.

These suggestions may not sound completely comfortable, especially if you are used to sleeping on your back or stomach, but try them out.  You may find that they work. Keep in mind that you may not stay in one position all night, and rotating positions is fine.

What Sleep Positions During Pregnancy Should I Avoid?

Sleeping on Your Back. Throughout your pregnancy, you should avoid sleeping on your back. While it may be safe during your first trimester, the biggest no-no with resting this way is that it causes your increasingly heavy abdomen and uterus to press down on the major vein that works to return blood from your lower body to your heart. So lying on your back can make you feel lightheaded and dizzy, and also interfere with the delivery of blood and nutrients to the placenta and your growing baby. Other issues that can arise are backaches, difficulty breathing, digestive system problems, hemorrhoids, low blood pressure, and decreased circulation in you and the baby.

Sleeping on Your Stomach. After the fifth month of your pregnancy, it’s apparent that sleeping on your tummy isn’t the most comfortable way to fall asleep, and that’s because of your expanding uterus. It might feel like you’re trying to sleep on a huge watermelon! If you’re afraid that this position may end up hurting the baby, don’t be. Even at nine months, the uterine walls provide enough protection for the little one. In other words, medically speaking, it’s safe to sleep in this position, but it may not be the most comfortable posture for you.

Does Lack Sleep Harm Your Baby?

It will not harm your baby as sleep problems are common during pregnancy. But, you should listen to your body when it asks you to rest or slow down. Less sleep in early pregnancy can increase the risk of pre-eclampsia and high blood pressure in mothers.

Sleeping Aids During Pregnancy: 

Sleep aids help in offering you comfortable and sound sleep, especially during your first and third trimesters, which are tough times of pregnancy.

1. Pillows:

Pillows can help you avoid sleepless nights.

For back and belly support –Tuck one pillow between your bent knees to support your lower back. It will also make your side sleeping position comfortable. You can use a full-body pillow for your back or front. It gives you the right support while lying on your side.

You can try various pillows, either regularly used ones or those available specifically for pregnancy use. You may use body-length, U or C-shaped pillows, or wedge-shaped pillows to support your tummy or chest.

If you are suffering from heartburn – You can keep one extra pillow beneath your head to elevate it while you are sleeping. It helps in keeping the stomach acids in place due to gravity rather than letting them travel back to the esophagus.

If you have hip pain – If you experience body pains or hip pain while lying on the side, a firm mattress will help. An egg-crate foam mattress can be placed on your regular mattress. It will support your torso and limbs, and give you comfortable sleep devoid of aching hips.

2. Food And Drink:

What you eat and drink, and when you take them will also affect your sleep quality. Avoid caffeine and sugar, which are the common sleep snatchers. A glass of warm milk before bedtime is an age-old remedy for good sleep.

For low blood sugar – If headaches, bad dreams, or intense sweating disturb your sleep, you may be suffering from low blood sugar levels. You can take protein-packed snacks such as peanut butter, egg, or turkey, before bedtime to keep blood sugar levels high during sleep.

For Nausea – Nausea can develop because of an empty stomach. Therefore you should have a light snack containing carbohydrates and proteins before bedtime. Good options include a half sandwich with milk, high-protein cereal with milk, or a high protein smoothie. You can eat some bland, dry snacks like pretzels, rice cakes, and crackers if you happen to wake up feeling nauseous.

For heartburn and indigestion – Avoid taking large meals before bedtime or late in the day. Sleeping on a full stomach will worsen the condition.

3. Scheduled Sleep:

Planning your sleep time is also vital during pregnancy. You should try taking naps whenever possible. The best time is between two and four p.m. You can break them into two 30-minute naps rather than one long 2-hour sleep. Do not take excessive fluids after six p.m. as they reduce nocturnal bathroom visits.

Women who have a good night’s sleep early in their pregnancy have better health later on, according to new research. Sleep researchers have found pregnant women who have too little or too much sleep in the first three months of pregnancy have higher blood pressures in the third trimester.

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Resources:

http://americanpregnancy.org/pregnancy-health/sleeping-positions-during-pregnancy/ 

https://sleep.org/articles/best-pregnancy-sleep-position/