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What is the right posture to sleep during pregnancy: sleep positions
It’s challenging than ever to have a decent night’s sleep now when you need it more than before. With your expanding belly, finding a comfortable sleeping position may be difficult, and not every posture is suitable during pregnancy. Here’s everything you need to know to keep safe and comfortable. Stomach, back or side? Let’s see the right posture to sleep during pregnancy…
What Is the Right Posture to Sleep During Pregnancy?
It’s difficult to get a good night’s sleep when your belly is in the way. If you used to sleep on your abdomen, you’ll have to change positions to suit your increased weight.
When you’re pregnant, experts advise sleeping on your left side, however, your right side is OK as well. It’s hard to rest on your stomach beyond the first trimester for apparent reasons.
Several professionals also advise against sleeping on your back all night (but don’t panic if you flip over in the middle of the night and wake up that way). Nevertheless, some doctors now believe that pregnant women should sleep in whatever posture is suitable for them rather than obsessing about it.
Left is best
For the time being, left side sleeping is the safest option for your baby. It’s also much comfier for you when your tummy grows. Is one side of the body better for sleeping than the other? Doctors suggest that you sleep on your left side. It increases blood circulation, making it easier for nutrient-rich blood to travel from your heart to the placenta, where it will nourish your baby. Additionally, lying on your left side prevents your increasing body weight from putting too much pressure on your liver. While either side is acceptable, the left is preferable.
Right side
Must you avoid the right side sleeping if the left side is preferred? Certainly not. In a 2019 study, sleeping on the left or right side was shown to be equally safe. When you sleep on your right, there’s a tiny possibility of compression of the inferior vena cava (IVC) which brings blood back to the heart from the lower part of your body. However, ultimately this is primarily a question of personal preference.
Some doctors believe that sleeping on either side — preferring the left if feasible — is best for you and your unborn baby throughout the second and third trimesters.
This posture provides for optimum blood flow and nutrition to the placenta (which indicates less stress on the vena cava) as well as improved kidney function, which also means reduced swelling in your feet, ankles, and hands.
Is It Ok To Sleep On Right Side When Pregnant With Twins?
Sure, you can sleep on your right side, but specialists advocate sleeping on your left. It enhances circulation, making it easier for nutrient-rich blood to go from your heart to the placenta, where it will feed your baby.
Different Ways To Sleep With Pregnancy Pillow
Here are a few additional strategies for being comfier and protecting your baby when sleeping during pregnancy:
For more belly and back support: Place a pillow between your legs and beneath your tummy. Get a customized extra-long pregnancy pillow or use one from your own wardrobe. A pillow beneath your body may help you stay on your side and avoid turning over to your stomach or back.
For shortness of breath: To lift your chest, place a pillow under your side.
For heartburn: Books or blocks may be used to elevate the head of the bed a few inches. This helps to prevent acids in your stomach from scorching their way up to your esophagus.
First trimester
Early on, lying in any posture is usually good. Try putting a pillow between your legs if you want to get into the routine of preferring your side. This may help you feel better in your hips and lower body.
You may even acquire an orthopedic knee cushion made of memory foam if you want to be a bit more, well, extra.
Second trimester
As your belly grows, ensure sure your mattress is firm enough that your back doesn’t slump. If yours is too soft, try putting a board between the mattress and the box spring.
Pregnancy pillows may also be of interest to you. They’re available in U or C configurations, and they wrap around your complete body to assist you to sleep on your side.
You embrace the front of the pillow while putting it between your knees, then arrange it so that it runs down your back.
Third trimester
Keep supporting yourself with a pregnancy pillow. Consider wedge pillows if you find them too burdensome with your developing tummy. To prevent them from rolling, place them behind your belly button and behind your back.
If you can’t seem to get accustomed to sleeping on your side, elevate your upper body at a 45-degree angle using pillows. You won’t be flat on your back, and the tension on your IVC will be relieved.
What Sleep Positions During Pregnancy Should I Avoid?
Sleeping on your back may cause back pains, respiratory difficulties, digestive issues, hemorrhoids, low blood pressure, and a reduction in circulation to your heart and baby. Your developing abdomen rests on your intestines and main blood veins, causing this (the aorta and vena cava). As you gain weight, you may develop sleep apnea.
Sleeping on your stomach: Your breasts get sorer as your pregnancy progresses, and your abdomen continues to develop, making sleeping on your stomach unpleasant. Sleeping on your stomach with a donut-shaped pillow (with a hole in the center) may be more comfortable.
More Steps to Sleeping Better While Pregnant
- Caffeine should be used in moderation. After 3 p.m., avoid drinking coffee or caffeinated tea.
- Ensure that you drink lots of water. Drink plenty of water during the day, but stop a few hours before night to avoid having to get up and go to the toilet.
- 30 minutes of exercise. Exercise improves sleep quality, but don’t do it within four hours of going to bed.
- Activities that are relaxing. Relax with a warm bath, a foot or shoulder massage.
- Peaceful bedroom. It will be easier to fall asleep and remain asleep if your bedroom is dark, quiet, and chilly at night.
Can You Squish A Baby While Pregnant?
Since the baby is so little in the first trimester, they are largely unaffected by abdominal touch or trauma. It’s not impossible for a bad consequence to occur, but it’s uncommon unless the harm is great. As your baby and tummy get larger in the second trimester, the chance of miscarriage rises somewhat.
Even yet, the odds of the infant being harmed are minimal. The third trimester, on the other hand, is a little different. Baby is becoming fairly large at this stage, and he or she is taking up a lot of space in your abdomen.
As a result, amniotic fluid and body fat may provide less cushioning. It also implies you’re more likely to have placental abruption, which occurs most often during the third trimester. Trauma isn’t necessarily the cause of placental abruption, although it may, leading to bleeding, discomfort, and even early birth.
Final words:
Throughout the pregnancy, you may have a number of concerns. Your sleeping posture does not have to be at the top of the priority list. To provide you and your baby with the best blood flow, doctors suggest sleeping on your side — right or left. You might also use some pillow props to help you get into the most comfortable posture. Before your baby is born, get as much sleep as you can. Also, if you have any additional concerns regarding which posture is best, speak with your doctor.
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