5 Sleeping Positions For Pregnant Women
Being pregnant is one of the best experiences in a woman’s life. But for first-time mothers, it is often a time full of anxiety and worry. One of the most common question marks is which sleeping positions are best.
As the baby grows inside the womb, the quality of sleep deteriorates. You can be unsure of which sleeping positions are suitable to sleep in so as not to harm the child.
In addition to this, nausea, anxiety and heartburn make that good sleep during pregnancy can sometimes seem impossible. Therefore, it is necessary to ask for advice on the best sleeping positions during pregnancy.
Sleeping positions for pregnant women
1. On the left side
Medical experts recommend that you sleep on the left side. This contributes to blood and nutrients circulating freely in the uterus and to the baby. It also promotes the function of the kidneys so that they can easily eliminate waste and residues.
2. On the side with a pillow to lean against
The side position with a pillow between the legs keeps the spine straight and avoids one leg pressing against the other. If you have a long pillow, it’s even better. This way you can support your stomach and feel even more secure.
3. Seated
This position is suitable if you have a stomach ache or have poor digestion. A good pillow offers support in this position and allows you to have a much more comfortable posture.
4. Elevated upper body
Another of the most comfortable sleeping positions is to have a raised upper body. It is the most recommended way to sleep if you have a stuffy nose, a feeling of shortness of breath or heartburn.
Several pillows or cushions are used to support and lift the back. This reduces dizziness and relaxes the body.
5. Feet raised
In case of constant cramps, poor circulation or swelling in the legs and ankles, it is recommended to keep the feet elevated with pillows or cushions.
This alleviates varicose veins, numbness and cramps.
With this position it is possible to relax in both body and soul. It is always necessary to have a few hours of sleep to rest the body. In addition, the child will be able to develop properly.
Sleeping positions not recommended for pregnant women
Just as there are sleeping positions that are ideal for the baby and the mother during pregnancy, there are also those that should be avoided during this period. Here are some of these sleeping positions:
1. On the back
It is the least recommended as it provides poor digestion and circulation. This is because the weight of the uterus and intestines presses down against the back.
This position can also cause breathing problems, back pain and hemorrhoids. And worst of all, it can lead to a decrease in circulation to the baby’s heart.
2. On stomach
Sleeping on your stomach poses no risk if your pregnancy is in its early stages. But when it is more advanced, it is advisable not to take this position.
Many pregnant women try to use this as their favorite during pregnancy. However, it can not be recommended due to the growing stomach.
If it is very difficult to avoid this position, we recommend that you use a pillow in the form of a ring with holes in the middle or several pillows to form a kind of hollow area so as not to press against the stomach.
Recommendations for falling asleep
Sleeping well is very important during pregnancy, just as it is at all stages of life. Being able to do well can sometimes be a problem. Here are some recommendations for achieving this goal:
- Eat a light meal rich in amino acids in the evening. These are found in cereals, fish, milk, eggs and salads.
- Sleep at least 8 hours a day. Keep in mind that naps should preferably not exceed 25 minutes as longer naps can prevent you from falling asleep at night.
- Avoid coffee and chocolate after dinner. Also, do not drink too much water after dinner so that you do not have to run to the toilet too often.
- Furnish your bedroom so that it promotes rest and tranquility. It should be well ventilated, cool and free from noise or intense light. The bedding should be made of cotton or silk, just like your pajamas.
- Alcohol and cigarettes are harmful to pregnancy, not only because they harm the baby, but also because they prevent the mother from sleeping well.
Other tips to keep in mind
Exercise and physical activity are good for sleep, but on the other hand, you should not exercise at the end of the day. The reason is that the body is still very energetic and awake after exercise. This makes it difficult to relax and can interfere with the sleep cycle.
In contrast, it is good to practice relaxation techniques such as meditation or yoga in the evening. They are very beneficial when trying to relax the body to sleep. Do not forget that a good pillow will always be your best friend during pregnancy.
Good sleep promotes a healthy pregnancy, both for the mother and the baby. Only the most comfortable and relaxing position that helps the mother to rest in a calm and comfortable way should be taken.
