Each person has a different favorite sleeping position. However, choosing a sleeping position is very important when you are pregnant. At this point, you are having a lot of physical changes that make some sleeping positions uncomfortable or lying on your back is not recommended by experts.
During pregnancy, your body often undergoes many unpleasant changes. According to the American Sleep Association, 78% of women suffer from sleep disturbances during pregnancy, which is more than the normal duration.
So in addition to loosening clothes when sleeping and frequent urination, mothers have to deal with insomnia, fatigue or heartburn. Some women also have difficulty breathing, irritable legs syndrome, and back pain.
Research shows that sleeping on your side is the best sleeping position in all stages of pregnancy. Lying on your side will help you breathe better and relieve pressure on your uterus.
You can still sleep on your stomach or on your back for the first 3 months. However, doctors recommend that you start sleeping on your side at this stage to get used to it before you can fully switch to lying on your side.
According to the American Pregnancy Association, it is best to lean to the left when you sleep as it will help bring more nutrients and blood to the placenta. Besides, this position keeps the uterus away from the liver, as the liver is on the right side of your abdomen.
When you lie on your side and bend your knees, place a thick pillow under your knee. This will reduce the pressure below the legs and lower back, creating a sense of comfort for pregnant mothers.
You can completely change your position while you sleep, for example leaning to the right to ease discomfort.
You can use a pillow to relieve your discomfort. If you're dealing with heartburn during the night, keep pillows under your head and upper body. You can also place pillows below your back to ease the difficulty of breathing as your abdomen gets bigger.
From week 20 onwards, you should place a thin pillow under your belly when lying on your side to support the weight of your abdomen. If you are suffering from back pain in pregnancy, you can place an extra pillow on your lower back to ease this.
Most pregnant women often find themselves lying on their back when they wake up while they sleep in a different position. Some mothers wake up easily because lying on their back is very uncomfortable. You should avoid sleeping in this position for a long time. When lying on your back to sleep, your abdomen presses on your intestines and large blood vessels, causing many problems such as:
Respiratory problems;
Gastrointestinal problems;
Low blood pressure;
Hemorrhoids.
Lying on your back while sleeping can also decrease your blood circulation and that of your baby. So, to limit the lying on your back, you should lie close to the wall and put a long pillow behind your back. This way, when you want to lie back while sleeping, the pillow behind your back will stop, preventing you from changing positions.
No matter what stage of your pregnancy you are in, sleep in the best position for your body and your baby's to make you more comfortable. It is important that you try to sleep comfortably. If you are having trouble sleeping, you can consult your doctor.
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