What is the Best Sleeping Position When You’re Pregnant?
Handy Tips for a Good Night’s Sleep During Pregnancy
When you’re pregnant, you often feel tired. In the first trimester, it’s due to your body producing more hormones, and in the third trimester, it’s because your body is heavier and everything requires more effort. You want to sleep well, but that isn’t always easy, especially in the final weeks of pregnancy. It’s very important to get good rest during this time. Having a comfortable sleeping position can help. Here’s how you can achieve that.
Why Does Your Sleep Pattern Change Now?
It sounds contradictory: as a pregnant woman, you probably sleep more on average than before your pregnancy, yet you feel very tired. This is because the quality of your sleep is worse during these months. It takes more effort to fall asleep, you wake up more easily and frequently, and it takes effort to fall back asleep. Additionally, REM sleep decreases, a phase in your sleep where you relax and process the day. As your pregnancy progresses, you wake up more often due to needing to urinate, experiencing heartburn, back pain, leg cramps, or worrying.
Tips for Sleeping Well During Pregnancy
Sleeping well is essential now, but it can be very challenging. These tips can help you sleep better during pregnancy:
- A calm sleep environment and a consistent evening routine: performing a few regular activities before bed helps signal your brain that it’s time to sleep.
- Aromatherapy: use pleasant oils like lavender or orange blossom in your bedroom, unless you can’t tolerate these scents due to pregnancy.
- Avoid spicy and heavy meals in the evening right before bed.
- Don’t drink too much in the evening, so you have fewer trips to the bathroom at night.
- If you worry a lot at night, keep a notepad and pen by your bed to write down your thoughts. Review them the next morning when things often seem different.
- Exercise: light activities like an evening walk or prenatal yoga can improve your sleep. While you can continue more intense exercise if your body allows, it’s not recommended in the evening as it can make you too alert and active to fall asleep.
- Take power naps: if you’re very tired during the day, allow yourself a short nap of 20 to 30 minutes. Avoid longer naps, as they can make it harder to fall asleep at night.
- Sleep on your side and use pillows to support your back and between your legs.
Is It Better to Sleep on Your Left or Right Side During Pregnancy?
Does it matter if you sleep on your left or right side during pregnancy? No, the most important thing is that you are comfortable. If you feel dizzy in a certain position, switch to your side. This could mean that the blood flow to your heart is slightly restricted, causing discomfort. If this happens, sleeping on your side is better. However, if you don’t experience any issues, you can sleep on your right side or back if you feel comfortable.
Is Sleeping on Your Back or Stomach Dangerous Now?
If you’re usually a back or stomach sleeper, it might not cause problems, but many women find it uncomfortable, especially as their belly grows. The pressure on your back and spine increases, which can be painful and lead to or worsen back problems. The weight of your baby and uterus can also press on a vein along your spine when you lie on your back, blocking blood flow to your lower body (the vena-cava syndrome). If this happens, you’ll feel dizzy and should turn to your side. Sleeping on your stomach becomes less comfortable as your belly gets bigger. If you wake up on your back or stomach, there’s no need to worry.
Pillows for Back and Between Your Legs
To stay comfortable in bed, use extra pillows around you. If you have hip or pelvic pain, placing pillows between your legs and knees can help. Pillows in your back provide support, and you can use a body pillow or a pregnancy pillow now. Wrap it around yourself to support your back, pelvis, or belly, whichever you prefer. You can also use this pillow for feeding your baby later.
Ask Your Midwife!
Finding the right sleeping position during pregnancy helps you relax better and supports your body. If you still have trouble sleeping or experience pain because of discomfort at night, discuss it with your midwife. She will help you find methods that work for you and is always available to discuss your questions and concerns personally.