Pregnant women often feel more comfortable sleeping on their side with their knees bent, which promotes healthy circulation. 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. For more chronic sleep problems, lifestyle changes, such as giving up television and electronics before going to sleep 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. 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.
This can cause you to feel lightheaded throughout the day and interfere with your body's natural sleep rhythms during the night. When lying on your side, it may be more comfortable to sleep with a pillow that supports your tummy and a pillow between your knees. The most common manifestations of BDS during pregnancy include snoring and obstructive sleep apnea, a condition in which the airways are repeatedly blocked during sleep. 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.
Inadequate sleep can also 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. A hot shower can also loosen stiffness in your neck and shoulders and improve circulation, making it easier to sleep. 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. By establishing a consistent, relaxing and comforting nighttime routine, you can relax and fall asleep more easily.
If you fall asleep close to the time of the morning just to wake you up with the alarm clock, see if you can rearrange your day. After 20 weeks, doctors recommend sleeping on your left side only to allow the best blood flow to the fetus, uterus, and kidneys. 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.
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.
