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Which side should a pregnant woman lie on? How to sleep properly during pregnancy: the best positions

Pregnancy affects not only the body of the expectant mother, but also her habits, character, and lifestyle. It is quite difficult for women to endure sleep disturbances caused by a rounded tummy. Whether you are sleeping or watching TV, you always need to choose a comfortable position, which must also be safe for the baby.

Mothers should ask what sleeping positions are acceptable during each trimester, the risks of falling asleep on the back or stomach, and what devices should be used to facilitate the process.

Choosing a pose according to the trimester

Every woman should know how much time and how to sleep during pregnancy. Scientists have found that more than 85% of expectant mothers suffer from insomnia and sleep disorders, they often have nightmares or sleep does not reach the deep phase. This process is complicated by the fact that pregnant women often suffer from drowsiness, especially in the first trimester. In recent months, the woman on the other hand has been sleeping much less. All these features should be taken into account when choosing a favorable position for rest. Normally, a girl is given 10 hours a day to sleep at night, then the body will fully rest and fight unpleasant symptoms such as toxicosis and bloating more successfully.

We also ask you to take part in the questionnaire: Did you have problems sleeping during pregnancy?

Comfortable sleeping positions will vary depending on the period.

First trimester

Drowsiness increases significantly, to the point that the woman wants to sleep at any time of the day. This is due to changes in the body, weakened immunity and hormonal imbalances.

During this period, women begin to wonder whether pregnant women can sleep on the right side, left, back, stomach, and what positions are undesirable to take. Since for the first 1-2 months a girl may not even know about pregnancy, the opportunity to sleep out of habit remains and this in no way harms the development of the child. That is, in the first trimester you can sleep in any comfortable position, but gradually accustom yourself to lay down and fall asleep on your left side. Also, due to toxicosis, many women wake up in the middle of the night or in the morning. To reduce the symptom, lie on either side in a slightly elevated position (high pillow). Remember that nausea increases in a strictly horizontal position, as well as when lying on your stomach or back.

Second trimester

The girl notices the rounding of her tummy, the first discomfort appears during sleep, especially when trying to turn over on her stomach. Control the process, because resting on the stomach disrupts blood circulation to the area, which can cause the baby to experience a deficiency of oxygen and nutrients. With a relatively small stomach, you are allowed to fall asleep on your back or right side. Prepare for insomnia and possible seizures.

Third trimester

After 6 months, finding a comfortable sleeping position will be quite difficult. The baby begins to move and even push, since his sleep pattern does not coincide with yours. There is also increased swelling of the body and limbs, which leads to heaviness and cramps in the legs. Before going to bed, it is recommended to massage the area of ​​stiff muscles and stretch them well. Many mothers are interested in how to sleep better during pregnancy in the third trimester. First, find a comfortable pillow or purchase a pregnancy-specific pillow to place under or between your knees. This position allows you to reduce the load on the limbs, relieve pain and normalize sleep. We also carefully place the tummy on the pillow and fall asleep on its side (preferably on the left).

To successfully fall asleep, you can perform a simple exercise. Lie on your back, close your eyes, relax your shoulders. Gently pull your chin toward your chest and place your palms on your lower abs. Take a deep and slow breath, then exhale normally, using your palms to control the rhythm of your breathing. Then lie on your side, bend your knees and place the necessary pillows (under your head, between your legs and under your stomach). Continue to follow the chosen breathing rhythm, trying to relax your body as much as possible as you inhale and pull your chin towards your chest.

All women are interested in why pregnant women need to sleep on their left side. The fact is that only this position will protect you from pressure on the vena cava, the branches of which lie to the right of the uterus. They return blood from the lower extremities through the pelvis to the heart. Lying on your left side, bend your right leg at the knee and place a pillow under it. At the same time, it can also be placed on the right side, especially if the expectant mother has kidney problems, has undergone surgery or has recently had stones removed.

For convenience, it is recommended to take a long pillow or blanket and place it between (under) your knees. The greatest comfort will be brought to your rest by a pillow for pregnant women, made in exactly the shape that will help you take the safest and most comfortable position.

Why do pregnant women need to sleep on their left side, the main advantages?

So, the most comfortable positions for sleeping during pregnancy are already known. But why does everyone recommend the left side?

  • In this position, blood flows freely to the placenta, feeding the fetus with useful components and oxygen.
  • The functioning of the genitourinary system is normalized, thanks to which you are less likely to get up to go to the toilet at night.
  • Evening swelling of the limbs decreases, heaviness and stiffness in the muscles go away, and the number of cramps decreases.
  • Unfavorable pressure on the liver is eliminated, which is especially important for women who like to eat heavily before bed.
  • The back and pelvic area relaxes as much as possible, due to which daytime fatigue and soreness go away.
  • This position ensures favorable functioning of the heart muscle of the expectant mother.

In addition to information about how to sleep during pregnancy, expectant mothers should also take care of the issue of getting up. Doctors advise not to get out of bed immediately after waking up, especially abruptly and quickly. A woman should carefully turn on the side closest to the door, place her feet on the floor and sit down slowly. Gentle movements will help avoid uterine hypertonicity.

There are some features and pathologies of pregnancy, in which a comfortable and healthy sleeping position is selected individually together with a doctor.

  • Transverse presentation. If the fetal head is located on the right side, then the expectant mother should sleep on this side. This will allow the child to still take the correct head-down position in the future.
  • Pelvic position of the fetus. Here doctors recommend lying on your left side and performing a special exercise. The woman lies down on a hard and even mattress, removes the pillow from under her head and places it under her buttocks, folded in half (the pelvis should rise 25-30 cm above her head). The pregnant woman lies in this position for 5-10 minutes, after which she takes a comfortable position for sleeping. The exercise should be repeated 2 times a day, starting from 32 weeks. Duration of treatment is 14-20 days. After the child takes the required position, the woman is prescribed to wear a bandage.
  • Heartburn and respiratory system disorders. Many patients ask what position is best to sleep in during pregnancy if they suffer from high acidity, runny nose, shortness of breath and nausea. Gynecologists recommend lying on your side, raising your upper body. Special mattresses or high pillows are suitable for this.
  • Swelling, cramps, varicose veins, thrombophlebitis. During daytime and nighttime rest, place an orthopedic pillow under your legs and feet, which will help drain blood from the lower extremities.

You might be interested in: Getting rid of edema during pregnancy

Consequences of sleeping on your stomach and back

For those patients who have slept on their stomachs all their lives, it will be most difficult for them to wean themselves from this position, which is dangerous for the child. In the first months (the uterus is located under the pubic bone), you can lie down in your usual position. But as your belly grows, you will have to gradually get out of the habit, since the pressure on the uterus and blood vessels in this area is extremely dangerous for the baby, even if you manage to sleep on your rounded belly.

Often, enlarged and painful mammary glands will force you to give up sleeping on your stomach much earlier. Moreover, they should be provided with normal conditions for development and filling, which is impossible when squeezing and squeezing with a mattress.

Many doctors and articles tell which side is better for pregnant women to sleep on, while completely ignoring the possibility of resting on their back. So is it possible or not to unconsciously take this position during pregnancy?

Of course, resting on your back is more pleasant and comfortable than resting on your stomach, however, unpleasant sensations and consequences are possible.

  • In a supine position, blood flows intensely to the pelvic area and lower extremities, so there is not enough oxygen reaching the lungs and brain. Possible lack of air, dizziness, fainting.
  • The voluminous uterus descends onto the bladder and intestines, which forces you to go to the toilet several times a night.
  • The enlarged uterus actively puts pressure on the vessels, which prevents normal blood circulation to other internal organs, as well as to the placenta, which can lead to fetal hypoxia. This can cause blood stagnation in the pelvic area and extremities, which can lead to increased manifestations of varicose veins and swelling of the legs.
  • Back pain (especially in the lumbar region) and bedsores appear. All day the woman feels broken and weak.
  • Doctors have documented that sleeping on your back increases the incidence of hemorrhoids in pregnancy.
  • The uterus compresses the main vena cava, which forces the heart to pump blood more intensely. This in turn leads to cardiac disorders (arrhythmia, rapid heartbeat, tachycardia), as well as increased blood pressure.

If you unknowingly lie on your back while sleeping, the baby will tell you about the lack of oxygen with strong kicks and movements in the uterus. This means that you should turn on your left side.

Doctors always take into account how comfortable it is for pregnant women to sleep, but still recommend giving up sleeping on your back, starting from the 25th to twenty-seventh week.

Choosing the right place to sleep and bedding

A pregnant woman should not only choose the right sleeping position, but the place where she will sleep also plays a big role in her health. To do this, you must adhere to the following recommendations:

  • It is advisable to sleep on a spacious bed, thanks to which the expectant mother will be able to take any positions she needs;
  • the mattress must have a flat surface and be non-rigid;
  • when choosing anatomical or orthopedic mattresses, you must buy models either without springs or with independent springs. With their help, you can evenly distribute body weight and relieve stress on the spine;
  • the mattress should be durable, ventilated and hypoallergenic.

How to choose a pillow for a comfortable sleep

Caring manufacturers have invented unique versions of pregnancy pillows that follow the contours of the body and take into account anatomy at different stages. On the one hand, such a pillow supports a rounded and heavy stomach, and on the other, it eliminates blood stagnation in the limbs. It also prevents changes in position during sleep, so the expectant mother can sleep peacefully without worrying about the baby’s health. Of course, sleeping on the accessory is not very comfortable at first, but over time you will adapt. Many mothers begin to get used to a soft friend at the beginning of the second trimester.

Unfortunately, the product has several disadvantages:

  • impressive size, thanks to which the pillow takes up additional space and can displace the sleeping husband;
  • specific fillers that retain body heat and do not absorb moisture (in the summer it is hot and “wet” to relax with the product);
  • dry cleaning (most pillows do not fit in a washing machine and are prohibited for hand washing);
  • synthetic materials and fillers can become electrified;
  • Some fillers (for example, polystyrene balls) rustle unpleasantly during sleep.

When purchasing a product, expectant mothers are interested in how to properly sleep on a pillow while pregnant.

How to get good sleep during pregnancy?

While carrying a child, a woman often faces problems with poor sleep. In order to correct them, you should:

  • establish a sleep schedule (go to bed and wake up at the same time of day);
  • in the afternoon, give up activities that contribute to mental and physical fatigue (this could be serious negotiations, watching exciting films, etc.);
  • take regular walks in the fresh air;
  • do gymnastic exercises for pregnant women;
  • Avoid eating foods that stimulate the nervous system (spicy or fatty foods, coffee, energy drinks, tea);
  • take your last meal and drinks no later than an hour and a half before bedtime;
  • ventilate the room, keep it clean, maintain the necessary air humidity;
  • You can take sleeping pills only on the advice of a doctor;
  • to calm down, you can drink a glass of milk with honey or mint decoction, take a warm bath with aromatic oils;
  • if insomnia is caused by fear of future childbirth, then it would be best to attend a prenatal training course. Specialists in these courses will carefully consider all situations that provoke fear in a woman.

All expectant mothers should ask their doctor how to sleep properly during pregnancy, how to choose a pillow, and from what date these rules should be followed. Only compliance with the doctor’s instructions will help improve sleep, make it long and calm, without physical and psychological anxiety.

February 2016

Your tummy has already passed the 19th week, you feel it not only during the day, when you have to walk and stand, but also at night, in a seemingly carefree lying position. What to do, the burden, although a little heavy, is pleasant. However, in order to get enough sleep and maintain the comfort of your belly at any time of the day, you will have to sleep according to the rules.

The time for free poses is over

If during your night's rest you are used to feeling free: turning over from side to side, sleeping on your back and stomach, then you will be able to enjoy your freedom only in the first weeks of pregnancy. That is, in the first two months. And then your cute habits of sleeping on your stomach or back will have to be put aside, since your baby will wean you off them for a while.

You no longer practice sleeping in the “stomach” position. Some weeks from the 12th. That same time when the uterus moved beyond the pelvis and the tummy began to round out. It’s even good that it has acquired a rounded shape, which is not very comfortable for sleeping on the stomach - there is no temptation and no opportunity to return to your favorite position.

According to doctors, you can sleep on your back up to . But even during this period, from the 19th to the 24th, no one canceled the vena cava compression syndrome. For those who don’t know: the inferior vena cava is located along the spine and when it is compressed, both the woman and the fetus can feel a lack of air. For the mother, this is fraught with tachycardia and dizziness, and for the baby there is a danger of hypoxia.

Choosing a comfortable position

The most correct sleeping positions during pregnancy are on your side. Preferably on the left, so as not to put pressure on the kidney. Additionally, sleeping on your left side is ideal for circulation. In this position, blood circulates unhindered and saturates the fetus with oxygen in the required volume.

And with this position, mom’s liver doesn’t get compressed and her back doesn’t hurt early in the morning.

Have you tried reclining?

Of course, 19–24 weeks is not enough time to even lie down. But if you just can’t lie down, something always bothers you and creates discomfort, try falling asleep reclining.

Place a pillow under your back, try to ensure that the position is truly “reclining” and not “sitting”. If you lie down incorrectly, your body will immediately “report” to you about this.

In the “reclining” position, you will not have difficulty breathing, the diaphragm will not put pressure on the lungs, and the baby will receive its portion of oxygen and nutrients and will not make any claims to you in the middle of the night.

Why is the one who sleeps on the right wrong?

Sleeping on the right side is not recommended by all doctors, because this position can harm blood circulation. The uterus, loaded with a fetus that is already quite noticeable in weight, puts pressure on the arteries, blocking the full supply of oxygen and nutrients to the baby.

Naturally, it is impossible to lie on one side (right, left) all night and feel good. You can turn over periodically, but try to sleep on the right side as little as possible.

Pillows - lifesaver

You can now fully use various forms of pillows. At this stage, they will play the role of aids in finding a comfortable sleeping position during pregnancy.

Long and horseshoe-shaped, pillows will help you out if you need to carefully position your tummy, rest your legs on something, or put something under your back.

If for certain reasons you have not acquired a factory pillow, then you can use a soft toy or create one yourself.

The parameters are as follows: 150 -180 cm in length and 30–50 in girth. And the design is made of cotton in the most cheerful and cheerful colors. Then your pad will also be an antidepressant.

Expectant mothers, after they find out about their pregnancy, have to deny themselves many things so as not to harm the baby.

And this applies not only to bad habits, eating habits, but also to sleep.

With pregnancy, the urge to go to the toilet at night becomes more frequent, torments and cramps. From about 5 months the problem of choosing a position for night rest is added.

The breasts become full and painful, and the fetus develops quickly and the stomach grows rapidly (especially starting from the second trimester). Therefore, it is very difficult for a woman to find a comfortable position that would guarantee a good night's rest to recuperate.

Choosing a place to sleep

About how to sleep during pregnancy, many pregnant women think. However, few people know that you need not only to monitor your posture, but also to provide an optimal surface for a comfortable position of the body.

Choose a mattress of medium firmness. The surface of the sleeping place should completely follow the contours of your body, maintaining the spine in a natural physiological state. This effect is best achieved orthopedic mattresses.

When choosing a mattress Keep in mind that your future dad will sleep on it with you. Therefore, make sure that the bed does not spring too much, as this may cause strong vibrations on the surface during a night's rest when one of the sleepers turns over. And such movements on the surface often cause discomfort to both mother and fetus.

Pay attention to the size of the sleeping bed: it should be comfortable for the expectant mother, so that she has enough space for proper rest and comfortable sleep.

Choosing a sleeping position

As for the correct position, then It's best to sleep on your side. Avoid sleeping on your stomach early in your pregnancy.

Also Night rest on your back is contraindicated, since the fetus puts pressure on the internal organs (liver, kidneys, intestines). As a result, the pregnant woman develops difficulty breathing, worsens blood pressure, and lowers blood pressure.

In mother's pose on the back the baby in the womb may be compressing the inferior vena cava, which runs along the entire spine, which can lead to a decrease in blood flow. As a result, the expectant mother feels unwell.

A if the compression is prolonged and regular, then this can also negatively affect the condition of the fetus: due to insufficient blood supply, and therefore nutrients, the baby’s heart rate decreases. And the consequences of such violations are sad and irreversible.

Try first of all to think not about your preferences (how you want to sleep during pregnancy), but about the health of the baby.

Monitor your well-being and if you notice any deterioration during sleep, change your position to the correct one. To avoid automatically turning over on your back at night, place a large pillow that will not allow you to change your body position.

Doctors advise sleeping on your left side, since lying on the right side can lead to compression of the kidney. And in the correct position, not only the blood flow to the placenta will improve, but also the functioning of the kidneys, which will significantly reduce the size of the arms and legs, and the pressure on the liver, which is located on the right, will be reduced.

This also makes it easier for the body to get rid of waste and excess fluid, and the heart can function fully. You can also practice an intermediate position: pillows will help you take it, which will prevent you from completely turning over onto your back.

About special pillows

If your baby protests mom's position, even if you're lying on your left side, place a small, flat pillow under your belly. And to reduce the load on the pelvis, place another pillow between your legs.

You can buy special pillow for pregnant women, which is shaped like a banana and has the most suitable filling.

For transverse presentation of the fetus, doctors recommend sleep on the side where the baby's head is. But you can’t just lie in this position all night. Therefore, change positions.

With breech presentation You should turn over from side to side 3-4 times.

If none of the suggested positions suits you, use pillows to try to achieve a semi-sitting position.

Perform special exercises regularly physical exercise for pregnant women. They will ensure quick falling asleep and sound sleep.

Just do gymnastics during the day, because a lot of time should pass before resting at night for complete relaxation and calmness after exercise.

Before bed give up intense mental activity, including from books with TV.

It’s better in the evening to listen to a calm, quiet, pleasant song that will put you in the right mood, allow you to relax and prepare for bed.

Stick to your daily routine. A certain schedule will set the body to fall asleep and wake up at the same time.

Don't sleep during the day so you don't suffer at night.

Take more walks in the fresh air. Walking outside before bed, as well as ventilating the bedroom, sleeping with an open vent or window in the warm season will make your sleep deep, calm and sound.

In the evening, take a warm, but under no circumstances hot, bath. And after 20-30 minutes you can go to bed and rest. Sleep won't take long to arrive.

Helps improve sleep aromatherapy. Place a herbal bag on the pillow with lemon balm, hops, thyme, immortelle flowers, hazel or laurel leaves, hop cones, pine needles, rose petals, geranium herb. Drop a little lavender essential oil onto the aroma lamp. It has a pronounced calming effect.

Wear comfortable and pleasant clothes for the night. Be sure that pajamas or a nightgown must be made of high-quality and natural material, for example, knitwear.

Do not take any sleeping pills without first consulting your doctor. After all, most of these medications are contraindicated during pregnancy.

While pregnant, you may be recommended a tincture

Of course, every pregnant woman wants to give birth to a healthy and strong baby. But, in addition to a healthy diet and a healthy lifestyle, another aspect is important in this matter - sleep. So what is the best way for a pregnant woman to sleep so that both she and her baby are comfortable?

If you always sleep on your stomach

Until 12-13 weeks of pregnancy, you can safely lay down the way you are used to and how comfortable it is for you, including sleeping on your stomach. After all, the uterus at this stage has not yet begun to extend beyond the pelvis. True, in this position your chest may not allow you to sleep - it becomes very sensitive. If not, you can sleep peacefully on your stomach, but remember that soon you will have to change your position anyway.

After 13 weeks, even though the baby is reliably protected from external influences by the uterus, amniotic fluid and muscles, you will most likely feel uncomfortable lying on your stomach. And doctors believe that already from the second (and even more so the third) trimester you can’t sleep on your stomach. Let's not forget about the chest. During this period, glands that produce milk are formed in it. Therefore, if you plan to breastfeed for as long as possible, then you should not squeeze it and interfere with the normal development of the glands.

If you like to sleep on your back

As already mentioned, in the early stages you can choose any sleeping position that is comfortable for you. But the more voluminous and heavy the baby becomes, the more it compresses your internal organs - intestines, liver, kidneys. You should not overload these organs when they already have to work intensively.

That is why doctors do not recommend constantly lying on your back in the second and last trimesters. When you stay in this position for a long time, the large vena cava running along the spine is compressed. When it is squeezed, blood flow sharply decreases, which can cause attacks of dizziness, tachycardia and a feeling of suffocation.

The most undesirable option is when the compression of the greater vena cava lasts a long time - more than an hour. This often leads to fetal hypoxia, varicose veins and can even cause premature placental abruption! Therefore, try to lie on your back as little as possible, or better yet, do not lie on it at all, even if you do not experience any discomfort.

What is the best way to sleep so as not to harm yourself and your baby?

Doctors strongly recommend that all expectant mothers always sleep on their side, preferably only on the left. It has been proven that it is in the position on the left side that blood circulation in the body occurs in the best possible way. The advantage of this position is also that in it the child remains in a cephalic presentation. If you sleep like this all the time, he will not roll over into the pelvic position, which is most important in the second and last trimesters.

But if a pregnant woman really wants to lie on her back, then she should try to maintain an intermediate position. This is easy to achieve if you place a pillow on one side.

What should a pillow be like?

DIY different pillows for pregnant women. sleep. Some people like to place small flat pillows under their head and legs, while others find it more comfortable to squeeze a pillow between their legs - this relieves tension from the pelvic area. Which pillow is better to sleep on?

There are different types of pillows available in the market. For example, there are universal pillows that are filled with polystyrene beads. In appearance they resemble a crescent moon or a banana. The advantages of such a pillow are that during pregnancy it provides a truly comfortable sleep, and after childbirth it can be used while feeding the baby.

If, for certain reasons, you do not want to purchase a special large, voluminous pillow, then a large soft toy can help you. It’s also great for a pregnant woman to sleep on, tucked under her head or held between her legs. Or you can try sewing a pillow yourself. You only need to remember the main conditions - the pillow should be about two meters long and a meter wide. You can stock up on polystyrene balls for it in advance at the construction market, or go to a furniture store to get them. Don't stuff the pillow too tightly, let it be comfortable and soft. You can also make your own cotton cover with a zipper so you can wash it if necessary.

Let all the tips above help you enjoy your sleep. Let every time you go to bed, you and your little one feel great and rest 100%!

Currently, many doctors advise pregnant women to sleep exclusively on their left side. But why? What's wrong with sleeping on your right side or napping on your back? It turns out there is a good medical reason for this.

As the fetus grows larger, it naturally begins to put increased pressure on the mother's internal organs and blood vessels. It can become an annoying or painful sensation when your growing baby flops onto mom's bladder or kicks her in the bowel.

But the reason why a pregnant woman should sleep only on her left side is not just for comfort.

The decisive reason for this advice is the inferior vena cava, a large vein that runs along the right side of the spine and is responsible for returning blood from the lower half of the body to the heart.

If a pregnant woman lies on her back, the fetus is more likely to compress the inferior vena cava, reducing the amount of blood returned to the heart. There are not many studies comparing pregnant women sleeping on their right and left sides. However, in theory, there is significantly less potential compression of the inferior vena cava on the left side.

Why is this compression bad? Less blood pumped into the heart means less blood pumped out of the heart—meaning lower blood pressure for mom and lower oxygen in the blood for both mom and baby. (Mom’s blood carries oxygen to the baby).

Most healthy women and fetuses should be able to compensate for a slight decrease in cardiac output, but compression of the inferior vena cava can be a greater risk for pregnant women who already have problems with their blood pressure or respiratory system.

For example, pregnant women who have asthma or sleep apnea (a condition in which breathing often stops at night) may already have trouble delivering optimal amounts of oxygen to their bodies or their babies. When such conditions are combined with the reduced blood flow that occurs with supine positioning, their effects can compound each other in dangerous ways.

For example, a number of studies have shown that sleeping on your back in late pregnancy may be associated with a higher risk of stillbirth. Evidence of this connection continues to accumulate. These alarming trends have been repeated often enough that most doctors have no hesitation in recommending that pregnant women avoid sleeping in a supine position.

What happens if you sleep on your right side during pregnancy?

It's hard to say since there haven't been many studies specifically comparing left and right side as a sleeping position during pregnancy. Experts say there is not much evidence that sleeping on the right side is worse than sleeping on the left.

If the pregnancy is otherwise healthy and the woman absolutely cannot sleep on her left side, then there is no harm in this, since lack of sleep can be much worse for pregnancy outcomes than the slight risk of compressing the inferior vena cava when you lie on your right side.

Research shows that pregnant women who don't get enough sleep—less than 5 or 6 hours a night—are likely to be at increased risk of gestational diabetes, and possibly even preeclampsia. Getting enough sleep is very important during pregnancy, experts say.