Pregnancy can be an exciting and overwhelming time, and it can be difficult to get a good night's sleep. Many pregnant women experience insomnia, fatigue, and other sleep disturbances due to the physical and emotional changes that come with pregnancy. Fortunately, there are some simple steps that pregnant women can take to ensure they get the restful sleep they need. Most doctors recommend sleeping on your left side specifically, as this position is thought to protect the liver and increase blood flow to the heart, fetus, uterus, and kidneys.
Lying on your side with your knees bent is probably the most comfortable position as your pregnancy progresses. It also makes the heart work easier because it prevents the baby's weight from putting pressure on the large vein (called the inferior vena cava) that carries blood from the feet and legs back to the heart. For more chronic sleep problems, lifestyle changes can make a big difference. Pregnant women should not underestimate the effect of stress on sleep.
Research has shown that in the third trimester (after 28 weeks of pregnancy) sleeping on your back increases the risk of stillbirth. Therefore, our advice is to go to sleep on your side in the third trimester. In early pregnancy, try to get into the habit of sleeping on your side. Pregnant women should also pay attention to their bedroom environment.
Temperatures below and above the 60-67 degree range make it more difficult to fall asleep, cause restlessness during the night, and affect the quality of sleep you experience. A hot shower can also loosen stiffness in your neck and shoulders and improve circulation, making it easier to sleep. In addition to physical comfort, it's important to create a calming atmosphere in your bedroom. Give up television and electronics before going to bed and establish a consistent, relaxing nighttime routine.
If you wake up and have trouble falling back to sleep, practice a little deep breathing with your hands placed on your belly and imagine your baby sleeping inside you. As you practice deep breathing before going to sleep, add a little aromatherapy to help you sleep better and more deeply during the night. Finally, pregnant women should note that some experts advise avoiding sleeping on your back, which can compress the inferior vena cava and lower oxygen to the placenta. After 20 weeks, doctors recommend sleeping on your left side only to allow the best blood flow to the fetus, uterus, and kidneys. Inadequate sleep can increase the risk of preterm birth and postpartum depression, excessive weight gain during pregnancy, and contribute to a high body mass index and high blood pressure in the newborn. While it's tempting to look for a pharmaceutical or herbal supplement to combat insomnia, these products are generally not recommended for pregnant women.
Their effectiveness is not reliable and there is not enough evidence to guarantee that sleeping pills do not adversely affect delivery outcomes.
