Consider These Sleeping Positions During Pregnancy

Pregnancy is a wonderful thing, but that doesn’t mean it isn’t hard. Even if you have friends or family members who share their stories, you never really know how it will affect you until you become pregnant. Most people already know about potential morning sickness and back aches with different sleeping positions, but as your baby grows, so does the list of issues that you experience. One of the most common issues many pregnant women face is fatigue. A National Sleep Foundation Survey found that 78 percent of women have trouble sleeping when pregnant and some 15 percent experience restless leg syndrome during their third trimester. While the changing hormones definitely affect the sleep cycle, there are a number of reasons why you can’t get comfortable. Luckily, there are a few sleeping positions you can try to help you get some shut eye.

Why am I uncomfortable in my normal sleeping positions?

It’s no secret that your body goes through a lot of changes when you get pregnant and many of these changes can affect your sleep. Some common causes include:

• Growing abdomen - if you’re a back or stomach sleeper, a growing belly will prevent you from being able to sleep in your normal position

• Back pain - your body releases a hormone called relaxin which loosen and stretch out your joints and ligaments in your entire body. This and carrying around the additional weight of the baby can lead to back pain and sciata.

• Heartburn - many women experience severe heartburn, especially in their third trimester. It can be so bad that lying down will lead to a severe burning pain in their esophagus.

• Constant need to urinate - as your pregnancy progresses, the baby pushes on your bladder more leading to more bathroom trips. It can get to the point where you’re waking often in the middle of the night to go to the bathroom.

• Higher body temperature  - due to an increased metabolic rate, you’ll feel hotter and sweat more during pregnancy, which can lead to an uncomfortable night’s sleep.

• Congestion - One of the many things no one talks about is hormone-induced congestion that comes with pregnancy. Your body produces more mucus and also increases the size of the capillaries in your nose, leading to congestion.

• Leg cramps - Even if you’re not pregnant you can experience seriously painful leg cramps that will wake you in the middle of the night. These become more common during pregnancy. Leg cramps are used by a lack of sodium, calcium, potassium, chloride and magnesium.

What are the different sleep positions and their effects on baby and me?

There are a number of different sleeping positions, and while most people switch between several during the night, there’s probably one that you prefer over the others. However, are recommended or even possible as you progress through your pregnancy.

Stomach sleepers

This should come as no surprise, but stomach sleeping becomes practically impossible during your pregnancy. As your baby grows, you won’t have a nice flat surface to lie on top of. With that said, you can generally keep sleeping on your stomach until the second trimester. Sleeping on your stomach won’t hurt the baby either. They are floating in the amniotic fluid and the pressure they might receive will be very weak. Of course, it might end up being uncomfortable for you so you will have to switch up your position.

Back sleepers

You might think that sleeping on your back is the best option when pregnant, but experts actually suggest avoiding this position during the second and third trimester. In this position, all of the extra weight from the baby rests against your back and internal organs, which can lead to serious health issues. Of course, it’s okay if you find yourself on your back once in a while, but it’s best to avoid the position for extended amounts of time.

Side sleepers

If you’re already a side sleeper then you won’t have to adjust your position too much. This position is ideal for you and your baby as it allows for maximum blood flow and nutrients to the placenta. It also puts less strain on your back and organs. Plus, it’s an easier position for you to get up from whether it’s for a middle-of-the-night bathroom run or just getting up in the morning.

Best Sleeping Positions During Pregnancy

Side sleeping is the best position for you and your baby as mentioned above. If you want to take it a step further, sleep on your left side. This will further increase blood flow while and improve kidney function so your hands, feet and ankles aren’t as swollen.

When positioning yourself, make sure to keep your legs and knees bent. Place a pillow between your knees to keep your hips aligned properly and to relieve any pressure. You can also place a pillow under your abdomen if you are experiencing back issues. You technically don’t have to start side sleeping until your second semester, but it’s probably a good idea to get used to the position, especially if you aren’t used to it.

Which Sleep Positions Should I Avoid?

Sleeping on your stomach will become near impossible after your third trimester, so you’ll naturally avoid this position. However, the one most experts warn against is back sleeping. Besides causing backaches, it can lead to many other issues such as:

• Hemorrhoids

• Low blood pressure

• Heartburn

• Breathing issues

• Reduced blood circulation

• Digestive issues

These issues arise because of the additional weight of the baby resting against your intestines and blood vessels.

More importantly, a recent study found that continuous back sleeping led to an increased risk of stillbirth. If you wake up in the middle of the night on your back, don’t worry. The study itself focused on the sleeping position in which a woman falls asleep not where she moves to during sleep. As well, the risk of stillbirth is still relatively low.

Tips on getting comfortable while sleeping

The hormones and extra weight can make it hard to get comfortable in bed, even if you’re normally a side sleeper. To top that off, many women experience heartburn and/or shortness of breath when pregnant. If this sounds familiar, then you might want to try these tricks:

• Arrange your pillows differently - Use pillows to alleviate pressure on your joints if you’re experiencing back and/or joint point. You can also stack them up to elevate your upper body if you have issues with heartburn.

• Get a Pregnancy Pillow - There are pillows specially designed for pregnant women that can provide a safe and comfortable sleeping environment. They’re not cheap, but they provide extra support.

• Sit in a semi-upright position - If pillows aren’t enough to prop you up, you might want to invest in a recliner to catch some zzzs. This can help prevent heartburn and congestion.

Get Quality Sleep

Of course, these only help you get comfortable in bed. You might just have problems falling or staying asleep. If that’s the case, no amount of rearranging the pillows will help you out. Instead, it might make more sense to try out these tips:

• Don’t eat too late - trying to go to bed on a full stomach is a recipe for insomnia and heartburn. The earlier in the evening you can eat, the better. Avoid eating anything too heavy close to bedtime. At the same time, if you’re hungry this can also affect your sleep. If that’s the case eat a light snack before hitting the hay. For best results, try to eat/drink sleep promoting foods like milk, cherries, etc.

• Avoid sugary foods and caffeine after 1pm. These can make you jittery and lead to sleep issues.

• Eat well throughout the day - you want to make sure your body has all the necessary nutrients to support you and the baby. Plus, it will also keep your blood sugar in check and keep nausea at bay during the night.

• Create a bedtime routine - you’re probably more worried about your baby’s bedtime routine, but it’s important for adults, too!  Once you create one that you can follow, a good routine signals to your body that it’s time to go to bed. It doesn’t have to be complicated. It could be as simple as listening to some music,  reading a book and/or taking a nice shower or bath.

• Put away the electronics - there’s been plenty of studies that have linked together poor sleep quality with the blue light produced from phones and tablets. While it doesn’t affect everyone the same, it’s still a good idea to put away your devices at least an hour before you go to bed.

• Meditate - deep breathing and other meditation exercises can help calm your nerves and clear you mind of distractions.

• Take sleep aids - there are some sleep aids that are safe for occasional use during pregnancy. Speak to your doctor before taking anything, even natural supplements like melatonin.

• Stay active - exercising your body during the day can improve your sleep whether you’re pregnant or not. In the first trimester you can generally keep up with the same routines, but once you hit your third trimester, you’ll need to scale it back a bit. Activities like walking, swimming and even yoga can keep you fit and active. Just make sure to do these exercises at least three hours before bed.

• Take vitamins - if you’re experiencing restless leg syndrome or serious leg cramps, you might want to have your doctor test for vitamin deficiencies. Make sure to speak to your doctor for advice on what supplements you can take to combat this issue.

Still Having Trouble Falling Asleep?

If you can’t fall asleep after 20 to 30 minutes, get out of bed and do something that will relax you. This might mean reading a calming book, listening to classical music or maybe even writing down your thoughts for the day. Avoid anything that’s too strenuous or stressful. As well, don’t stress too much about the amount of sleep you’re getting. While it’s best to get 8 hours, not everyone is the same. Instead, check in to see how you’re feeling. If you don’t feel chronically tired, you’re probably getting enough rest.

With that said, if you are always tired, you should definitely talk to your doctor as this could signal sleep apnea. Obstructive sleep apnea is common during pregnancy with around 10.5% of women experiencing it in their first trimester. This increases to 26.7% once women hit the third trimester. Sleep apnea tends to occur in people who are overweight or obese. However, it also happens in women who gain more than 35 pounds during pregnancy. Of course, even if you’re within the recommended weight gain for pregnancy, you can still develop it due to nasal congestion.

For expecting mothers, sleep apnea can be very dangerous as it reduces the amount of oxygen in your bloodstream. This puts you at a higher risk of developing gestational diabetes and preeclampsia, both of which are dangerous to the fetus. Speak to your doctor if you believe you have sleep apnea.

Getting Quality Sleep During Pregnancy With The Right Sleep Position

Chances are, your doctor has probably already recommended that you sleep on your left side during pregnancy. It might be difficult in the beginning, but the more you acclimate yourself to it, the easier it will get. Your body might even naturally want to side sleep, especially during the third trimester, as the pressure and weight makes it difficult to sleep in other positions. If you’re worried about changing to a back sleeping position in the middle of the night, you can attach a tennis ball on your back to avoid staying in the position for too long. Getting enough sleep during pregnancy can be a challenge, especially with the changes in your hormones and weight, but it’s not impossible. Just make sure to get on a good bedtime routine and make yourself as comfortable as possible. This might mean spending money on a pregnancy pillow and even a new mattress if the one you have currently doesn’t provide enough support. It might be expensive, but you’ll want to get all the sleep you can get before the baby is born. 

Rebekah Pierce is a professional social blogger and has worked on several online publications including Citrus Sleep. Rebekah is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sleep education, natural, sleep products, electronics, fashion and many more. She is passionate about her work and family.

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