The best sleeping positions during pregnancy

A good night's sleep is our main goal. There are various times in our lives when we do not get proper rest or have difficulty falling asleep. Pregnancy is one of these times, in the case of women. That is why at Morfeo we have prepared a post with the best sleeping positions during pregnancy. With the intention of serving as advice and help for all pregnant women who have difficulty falling asleep. Since a good night's sleep is essential for life and even more so in this case.

Sleep problems during pregnancy

When a woman is pregnant, she begins to experience countless changes in her body. The most noticeable is the increase in the size of the abdomen. Hormonal changes, weight and body volume gain, mood swings, etc. usually cause difficulties when it comes to resting. During pregnancy rest is essential, for you and the baby. Among the main problems that can prevent proper rest, we highlight:

Discomfort in the abdomen and back

Caused by mild abdominal pain due to the uterus adapting to the baby's development. They also occur in the last weeks of pregnancy due to the size of the baby and the limited space available. Also, the posture adopted throughout the day, body weight, and sleeping posture can cause back pain.

Baby's movements:

When our little one moves inside the belly, it is a wonderful sensation. However, sometimes, especially when the pregnancy is more advanced, it can cause certain discomfort. Kicks or headbutts that sometimes force you to get up to try to make space so they can move without affecting you so much.

When the baby is not yet settled and is still moving freely, sometimes they get positioned across, a position that causes discomfort in the kidneys and the side area of the abdomen. When there is less space, the movements are felt more strongly and sometimes can be somewhat uncomfortable.

Weight gain:

The belly keeps increasing in size, and the weight the body has to support daily becomes noticeable. Cramps, back pain, tired knees, tired legs, etc. can appear. When these pains manifest at bedtime, they are really annoying.

Heartburn:

When the pregnancy is advanced, heartburn usually appears in some cases. It usually goes away once you give birth, but in the meantime, it is quite annoying. The best thing if you suffer from heartburn is to sleep elevated and on your left side to avoid reflux.

Cramps:

They are usually caused by the weight the body has to support throughout the day. Spending many hours on your feet causes some cramps, heaviness, or discomfort in the legs when it is time to relax. Sleeping with your legs elevated or with a pillow between your legs helps.

Sleeping positions

Sleeping is a world of its own; there is a wide variety of mattresses, preferences for sheets, and bedding. It is a whole ritual we perform when we go to rest, but the most curious thing is that there is no universal way to sleep. Some sleep alone, with someone, with family, on a boat, on a bench, on a futon, etc. And if we look closely, we do not all adopt the same sleeping positions; the most common are:

On your back:

This position helps prevent muscle pain. Babies are recommended to be placed on their backs to prevent sudden death. However, it is not a very recommended position for people prone to snoring, if you have a cold, suffer from heartburn, or if you are pregnant.

Sleeping on your back during pregnancy can cause problems falling asleep. Especially from the second half of pregnancy, when sleeping on your back, the weight of the uterus falls on the back, the intestines, and the vena cava, which can make circulation difficult and promote digestive discomfort such as reflux. If you have doubts about your posture, consult your midwife or gynecologist.

On your stomach:

It is one of the positions that allows the most variations when sleeping: completely on your stomach, holding the pillow, on top of the pillow, etc. It is the least advisable sleeping position because it exerts a lot of pressure on the neck, muscles, and joints, and during pregnancy, it ceases to be viable as the belly grows.

On your side:

A study on animals published in the Journal of Neuroscience observed that when sleeping on your side, the brain better removes waste during sleep. During pregnancy, it is also the most comfortable position and the one usually recommended by professionals; sleeping on the left side also helps relieve heartburn.

The best sleeping positions during pregnancy

On your side

The best sleeping position during pregnancy is undoubtedly on your side. However, keep your shoulders and hips in the same direction and angle to keep the muscles of the spine relaxed. Experts usually recommend sleeping on your left side, especially when the pregnancy is very advanced. Since this position promotes blood circulation to the placenta and delivers more oxygen and nutrients to the baby. For your head, choose a high pillow that fills the gap between your shoulder and neck, such as the AirHigh pillow.

With a pillow between your legs

Sleeping on your side with a memory foam pillow between your legs is a very suitable position for sleeping well during pregnancy. Since it helps align the spine and relieves the pressure exerted by the belly when sleeping. This position is highly recommended for pregnant women who suffer from leg cramps.

Elevated

If you suffer from heartburn or reflux during pregnancy, the best sleeping position in this case is this one. Lie on your back or side with one or several pillows under your head and back, so that you are in an almost upright or semi-seated position. This way you will relieve the discomfort caused by heartburn.

The best option in these cases, when you suffer from reflux during pregnancy, is to alternate the elevated position with sleeping on your left side. This way you will ensure a proper rest, since sleeping for a long time supported on your back is not recommended.

With your feet elevated

If you tend to retain fluids, we have bad news… During pregnancy this is accentuated, especially in the third trimester. To relieve swollen feet caused by poor circulation or fluid retention, the best sleeping position is with your feet elevated. Use a cushion placed under your feet and you will see how the relief is immediate 😉

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