Getting a good night’s sleep during your pregnancy may be hard to come by as your body works towards supporting your baby and you are preparing for the physical event of childbirth . Being able to get sufficient rest is an essential part of your pregnancy but it could seem strange that when your body needs it the most, sleep eludes you. Trying to find an ideal sleeping position and adjusting to the changes of each trimester can often be a challenge.
Changes in your sleeping pattern
During the first trimester of your pregnancy you may discover that you are sleeping more than usual as your body works to nurture your developing baby. This could mean not having a good night’s sleep every night. Pressure from your growing uterus may cause you to make countless trips to the bathroom during the night.
As nausea and fatigue subsides, the second trimester can be a good time to set a routine by going to bed and waking up around the same time each day to help establish a pattern in preparation for the third trimester.
Most pregnant women find that they have the most trouble getting uninterrupted sleep during the latter stages of the pregnancy. As the growing baby increases in size, it is often harder to find a comfortable sleeping position.
Many pregnant women report having vivid dreams, especially in the last trimester. These dreams can mainly be attributed to changing hormonal levels. They are completely normal and may reflect concerns about how many adjustments will need to be made.
Although it is common for pregnant women to experience interrupted sleep during the night there are various ways where you can minimize its impact on your usual sleeping pattern.
What Are The Best Sleep Positions During Pregnancy?
The best sleep position during pregnancy is “SOS” (sleep on side). Even better is to sleep on your left side. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby.
Keep your legs and knees bent, and put a pillow between your legs.
- If you find that you are having problems with back pain, use the “SOS” position, and try placing a pillow under your abdomen as well.
- If you are experiencing heartburn during the night, you may want to try propping your upper body with pillows.
- In late pregnancy, you may experience shortness of breath. Try lying on your side or propped up with pillows.
These suggestions may not sound completely comfortable, especially if you are used to sleeping on your back or stomach, but try them out. You may find that they work. Keep in mind that you may not stay in one position all night, and rotating positions is fine.
What Sleep Positions During Pregnancy Should I Avoid?
Sleeping on your back: This can cause problems with backaches, breathing, the digestive system, hemorrhoids, low blood pressure and cause a decrease in circulation to your heart and your baby.
This is a result of your abdomen resting on your intestines and major blood vessels (the aorta and vena cava).
Sleeping on your stomach: When you are farther along in your pregnancy, your abdomen undergoes physical changes and makes it more difficult for you to lay on your stomach.