5 Sleeping Positions During Pregnancy

Sleep is one of the most important factors in a baby’s development. The different sleeping positions during pregnancy will help to have an adequate formation of the fetus and to prevent the mother from suffering from tension caused by lack of sleep.

The state of pregnancy is one of the best experiences a woman can have. For those who become a mother for the first time, it tends to be a period full of anxiety. One of the most common is related to which sleeping positions during pregnancy are the best.

As the baby grows inside your womb, the hours of sleep decrease.  Uncertainty arises as to which position is suitable for resting without harming the baby.

In addition to this, nausea, anxiety and stomach acid make rest impossible during pregnancy. For this reason, you need to seek advice on what are the best sleeping positions during pregnancy.

Positions for sleeping during pregnancy

1. On the left side

Medical experts recommend sleeping on the left side. This helps the circulation of blood and nutrients to the uterus and the baby; it also promotes the elimination of waste by the kidneys.

2. Sideways with a pillow

The side position with a pillow between the legs keeps the spine straight and avoids putting the weight of one leg on the other. If you have long pillows it is much better; so you can lean your stomach and be more confident.

3. Semi-sitting

This position is appropriate if you have stomach upset or indigestion. A support in this position can be a good pillow; so as to reach a more comfortable position.

4. With the trunk raised

Another of the more comfortable positions is the one with the trunk raised; it is most recommended if you have nasal congestion, choking or acidity.

In this, various cushions are used to support and raise the back. This reduces nausea and relaxes the body after holding a horizontal position for a long time.

5. With your feet up

In case you often suffer from cramps, poor circulation or swelling of the legs or ankles, the most recommended position is the one with the feet raised on pillows. This prevents the appearance of varicose veins, swelling and cramps.

With this position you can relax both the body and the mind. Hours of sleep are always needed to rest the weight of the body; moreover, the fetus will be able to form itself adequately.

Positions not recommended during pregnancy

Just as there are positions for sleeping during pregnancy that are ideal for the baby and the mother, there are also some that should be avoided during this period. These are some:

1. From the back

It is the least recommended, as it makes digestion and circulation worse. This is due to the fact that the uterus, inferior vena cava and intestines squeeze towards the back.

The position can also  lead to breathing problems, back pain, or hemorrhoids. And, most dangerously, it can cause a decrease in circulation in the baby’s heart.

2. Face down

Sleeping on your stomach is safe if your pregnancy has just begun. However, when it is advanced, it is advisable not to adopt this position.

Many pregnant women try to use it as a preferred sleeping position during pregnancy. However, it may not be recommended at certain stages of gestation.

If it is very difficult to leave this position, it is recommended to use a pillow in the shape of a donut or to stack pillows forming a kind of hole so as not to crush the belly.

Recommendations to help you sleep

Sleeping well is very important during pregnancy, as it is at any other stage in life. Despite this, being able to do it satisfactorily can sometimes be a problem. Here are some recommendations for doing this:

• In the evening, have a light dinner rich in amino acids. These are found in grains, fish, milk, eggs and lettuce.
• You need to sleep at least 8 hours a day. As for the naps, the ideal is that they do not exceed 25 minutes; this can affect your night’s sleep.
• Avoid coffee and chocolate after noon; you don’t even have to drink a lot of water after dinner, so as not to wake up many times to go to the bathroom.
• Adjust the room in which you rest. It must be ventilated, cool, free from noise and bright lights. The sheets should be cotton or silk, as well as the pajamas.
• Alcohol and smoking are bad for pregnancy; not only because they harm the baby, but also because they prevent the woman from sleeping well.

Other tips to consider

It is also not recommended to exercise at the end of the day. The reason is that the body remains agitated and full of energy; this makes it harder to relax and interferes with the sleep cycle.

On the contrary, practicing relaxation techniques such as meditation or yoga are very useful in trying to relax the body for sleep. Likewise, a good pillow is always the best ally during pregnancy.

Sleeping well will be good for a healthy pregnancy, both for the mother and for the baby. You just need to find the most comfortable and relaxing position that helps you to rest in a quiet and comfortable way.