The best sleeping positions for pregnant women
A good night's sleep is our main goal. There are various times in our lives when we don't get enough rest or have trouble falling asleep. Pregnancy is one of these times, in the case of women. That is why atMorfeo Descansowe have prepared a post with the best sleeping positions during pregnancy. The aim is to provide advice and help for all pregnant women who have difficulty falling asleep. Because a good night's sleep is essential for life, and in this case even more so.
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. The changes ,, weight gain, increased body volume, mood swings, etc. often make it difficult to rest. During pregnancy , rest is essential. for the baby's development, as it is during this period that they are most active. Among the main problems that can cause rest to be inadequate are:
Discomfort in the abdomen and back
Caused by mild abdominal pain due to the uterus readjusting to accommodate the baby's growth. They also occur in the last weeks of pregnancy due to the size of the baby and the limited space available. They are also caused by the posture adopted throughout the day, the weight of the body, and the sleeping position can cause back pain.
Baby movements:
When our little one moves inside the belly, it's a wonderful feeling. However, sometimes, especially when the pregnancy is more advanced, it can cause some discomfort. Kicks or headbutts that sometimes force you to get up to try to make room for them to move without affecting you so much.
When the baby is not yet settled and is moving freely, it sometimes turns sideways, a position that causes discomfort in the kidneys and the side of the abdomen. As there is less space, the movements become stronger and can sometimes be somewhat uncomfortable.
Baby movements:
The belly grows larger, and the weight that the body has to bear every day becomes noticeable. Cramps, back pain, knee pain, tired legs, etc. may appear. When these pains occur at bedtime, they can be really annoying.
Acidity:
When pregnancy is advanced, heartburn often occurs in some cases. It usually goes away once you have given birth, but it is uncomfortable while it lasts. If you suffer from heartburn, it is best to sleep with your head elevated and on your left side to prevent reflux.
Cramps:
They are usually caused by the weight that the body has to bear throughout the day. Many hours of standing can cause leg cramps, heaviness, or discomfort when you relax. Sleeping with your legs elevated or with a pillow between your legs can help.
Sleeping positions
Sleeping is a world apart, with a wide variety of mattresses, preferences for sheets and bedding. It's a whole ritual we go through when we go to bed, but the most curious thing is that there is no universal way of sleeping. Some people sleep alone, accompanied, with family, on a boat, on a bench, on a futon, etc. And if we look closely, we see that not everyone adopts the same sleeping positions. The most common are:
Face up:
This position helps prevent muscle pain. Babies should be placed on their backs to prevent sudden infant death syndrome. However, it is not a recommended position for people who snore, have a cold, suffer from heartburn, or are pregnant.
Sleeping on your back during pregnancy can cause problems falling asleep. When sleeping on your back, your weight rests directly on your back, intestines, and vena cava, which can lead to serious problems. In addition to causing digestive problems and constipation, it is not suitable for the baby.
Face down:
This is one of the sleeping positions that allows for the most variations: completely face down, holding the pillow, on top of the pillow, etc. When you have back pain, it is recommended to sleep face down without a pillow. This is the least recommended sleeping position because it puts a lot of pressure on muscles and joints.
Sideways:
According to a study published by the Journal of Neuroscience, sleepingon your side reduces the risk of developing neurological diseases. It also reduces acid reflux and improves sleep quality and rest during pregnancy.
The best sleeping positions for pregnant women
Sideways
The best sleeping position when pregnant is undoubtedly on your side. However, it is important to 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. This position promotes blood circulation to the placenta and provides more oxygen and nutrients to the baby.
With a pillow between your legs
Sleeping on your side with a memory foam pillow betweenyour legs is a very good position for sleeping well during pregnancy. It helps align the spine and relieves the pressure exerted by the belly while sleeping. This position is highly recommended for pregnant women who suffer from leg cramps.
Incorporated
If you suffer from heartburn or acid 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 that you are in an almost upright or semi-seated position. This will relieve the discomfort caused by heartburn.
The best option in these cases, when suffering from reflux during pregnancy, is to alternate between sitting upright and sleeping on your left side. This will ensure you get a good night's sleep, as sleeping on your back for long periods of time is not recommended.
With your feet elevated
If you tend to retain fluids, we have some bad news... During pregnancy, this tends to get worse, 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 pillow under your feet and you'll feel immediate relief 😉
1 comment
Very good article