Best sleeping positions during pregnancy
Getting good rest is our main goal. There are times in our lives when it's tough to get proper sleep or even fall asleep. For women, pregnancy is definitely one of those times. That's why here at Morfeo Descanso, we've put together a post with the best sleeping positions for pregnancy. We hope it offers some tips and help for all expectant moms who are struggling to get some shut-eye. After all, good rest is super important for life, and even more so when you're pregnant!
Sleep problems during pregnancy
When a woman is pregnant, she starts to experience tons of changes in her body. The most noticeable is the growing belly. Hormonal changes, weight gain, body volume increase, mood swings, and more often make it hard to get proper rest. During pregnancy, rest is super important for your baby's development, as this is when they're most active. Some of the main issues that can mess with your sleep include:
Abdominal and back discomfort
These can come from mild abdominal pains as your uterus adjusts for the baby's growth. They also pop up in the final weeks of pregnancy because of the baby's size and limited space. Plus, your posture throughout the day, your body weight, and your sleeping position can totally lead to back pain.
Baby movements:
When your little one moves around in your belly, it's such a wonderful feeling! But sometimes, especially later in pregnancy, it can cause some discomfort. Kicks or headbutts might even make you get up to try and give them space so they can move without bothering you too much.
When the baby isn't settled yet and is moving freely, sometimes they might lie sideways, which can cause discomfort in your kidneys and the side of your abdomen. As they start running out of space, their movements feel stronger and can sometimes be a bit uncomfortable.
Baby movements:
Your belly keeps growing, and the daily weight your body has to carry really starts to show. You might experience cramps, back pain, knee pain, tired legs, and more. When these aches and pains pop up at bedtime, they can be super annoying.
Heartburn:
As your pregnancy progresses, heartburn can sometimes make an appearance. It usually goes away after you give birth, but it can be quite bothersome in the meantime. If you're dealing with heartburn, it's best to sleep with your head elevated and on your left side to help prevent reflux.
Cramps:
These often happen because of all the weight your body carries throughout the day. Spending a lot of time on your feet can lead to leg cramps, heaviness, or discomfort when you finally try to relax. Sleeping with your legs elevated or with a pillow between your legs can really help.
Sleeping Positions
Sleeping is a whole world in itself! There's a huge variety of mattresses, and everyone has their own preferences for sheets and bedding. It's quite a ritual we go through when we're getting ready to rest, but the funniest thing is there's no single universal way to sleep. Some people sleep alone, others with company, with family, on a boat, a bench, a futon, you name it! And if you notice, we don't all adopt the same sleeping positions. The most common ones are:
On your back:
This position can help prevent muscle pain. For babies, it's recommended to place them on their backs to prevent sudden infant death syndrome. However, it's not the best position if you tend to snore, have a cold, suffer from heartburn, or if you're pregnant.
Sleeping on your back during pregnancy can make it tough to get some sleep. When you lie on your back, all that weight presses directly on your spine, intestines, and vena cava, which can lead to serious issues. Plus, it can cause digestive problems, constipation, and it's not ideal for the baby.
On your stomach:
This is one of those positions that allows for lots of variations when you're sleeping: completely on your stomach, hugging your pillow, on top of your pillow, you name it. If you have back pain, sleeping on your stomach without a pillow can sometimes be recommended. However, it's generally the least advisable sleeping position because it puts a lot of pressure on your muscles and joints.
On your side:
According to a study published by the Journal of Neuroscience, sleeping on your side can reduce the risk of neurological diseases. Plus, it helps with heartburn and improves sleep quality and rest during pregnancy.
Best sleeping positions during pregnancy
On your side
Without a doubt, the best sleeping position when you're pregnant is on your side. Just make sure your shoulders and hips are aligned in the same direction and angle to keep your spinal muscles relaxed. Experts often suggest sleeping on your left side, especially in late pregnancy. This position helps blood flow to the placenta, delivering more oxygen and nutrients to your baby.
With a pillow between your legs
Sleeping on your side with a memory foam pillow between your legs is a fantastic way to get good sleep during pregnancy. It helps align your spine and takes some pressure off your belly while you sleep. This position is super recommended for pregnant folks who get leg cramps.
Elevated
If you're dealing with heartburn or reflux during pregnancy, this is the best sleeping position for you. Lie on your back or side with one or more pillows under your head and back, so you're in an almost upright or semi-sitting position. This way, you'll ease the discomfort caused by heartburn.
When you're experiencing reflux during pregnancy, the best option is to switch between an elevated position and sleeping on your left side. This will help ensure you get proper rest, as lying on your back for too long isn't recommended.
With your feet elevated
If you tend to retain fluids, we've got some news for you... This often gets worse during pregnancy, especially in the third trimester. To ease swollen feet caused by poor circulation or fluid retention, the best sleeping position is with your feet elevated. Just pop a cushion under your feet, and you'll feel instant relief 😉
1 comment
Really great article