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Importance of Sleep During Pregnancy
Pregnancy can be an exciting journey for mothers, but the little bundle of joy growing inside your womb could make it challenging to sleep at night.
In general, expecting mothers are encouraged to get at least 7-9 hours of sleep per night, just like the general population.
Studies have shown that most pregnant women encounter sleep disruptions during their pregnancy journey such as difficulty falling asleep, frequent awakenings, and fatigue when they are awake. Sleep deprivation has been linked to an increased risk of pregnancy complications such as preeclampsia, gestational diabetes mellitus (GDM). Risk of prolonged labour and rates of delivery via caesarean section also increases.
What Is the Best Sleeping Position During Pregnancy?
Quick answer:
The best sleeping position during pregnancy is on your side, especially from the second trimester onwards, as it improves blood flow to the baby and reduces pressure on major blood vessels.
During early pregnancy:
During the early stage of pregnancy, sleeping on your back or stomach is usually still comfortable.
During the second trimester:
This is when sleeping on your side becomes more important. Sleeping on your side during pregnancy enhances blood circulation to the placenta and foetus.
As the foetus grows, the weight of the uterus can compress the vena cava, which may reduce blood flow to the heart. Sleeping on the left side can help relieve this pressure and improve blood and nutrient delivery to the baby.
Sleeping on the right side is also acceptable. Alternating between sides can help prevent discomfort and reduce pressure on any one side.
During the third trimester:
It is recommended to continue sleeping on your side. As the abdomen expands, finding a comfortable position may become more difficult.
Using pillows can help provide support. Placing a pillow behind your back, under your belly, or between your knees may help relieve pressure on the hips and lower back.
Which Sleeping Positions Should Be Avoided During Pregnancy?
Quick answer:
Sleeping on your back or stomach is not recommended during pregnancy, particularly in the second and third trimesters.
Positions to avoid include:
- Sleeping on your back: This position may compress major blood vessels such as the inferior vena cava, which can reduce blood flow to the baby and cause dizziness or discomfort
- Sleeping on your stomach: This becomes increasingly uncomfortable as the pregnancy progresses and is generally not practical in later stages
If you wake up on your back occasionally, there is no need to panic. Simply return to a side-lying position.
Finding a Comfortable Sleeping Position During Pregnancy
While most experts recommend sleeping on your sides in the last trimester, the best sleeping position during pregnancy may vary in the first and second trimesters. Here’s how you can find a position that best suits you:
- Use a lot of pillows: There is no such thing as too many pillows when it comes to supporting your stomach, back and hips. There are even special pillows designed for pregnant women, such as U-shaped and C-shaped pregnancy pillows, or wedge pillows.
- Bend your knees: Sleeping with one or both knees bent (as in a foetal position) can help support your back and relieve back pain. For best results, sleep on your side with both knees bent.
- Elevate your upper body: Some pregnant women find it easier to sleep with a higher pillow or even in a recliner. Alternatively, you can prop yourself with more pillows to relieve pressure on your back.
Tips for Better Sleep During Pregnancy
Here are some steps you can take for better sleep during your pregnancy journey:
- Find your most comfortable sleeping position: Explore sleeping positions that suits you. Place pillows beneath your belly, behind your back, and between your legs for extra comfort. You can use specialised pregnancy pillows for added support too.
- Ensure comfortable sleep environment: Maintaining a cool, comfortable bedroom temperature can promote better sleep. Avoid using your bedroom for sleep-disrupting activities such as working, watching TV, etc.
- Maintain a sleep schedule: Stick to a consistent sleep routine including going to bed and waking up at the same time every day.
- Take a nap if you are experiencing poor nighttime sleep: Nap between 20-30 minutes and not too close to bedtime.
- Be mindful with what you eat and drink: Limit your caffeine intake to ensure you can fall asleep faster at bedtime. Refrain from eating large meals at night as it might lead to indigestion and heartburn that can affect your sleep quality.
- Stay physically active and manage your stress: Use relaxation techniques if you are stressed. Being stressed out will only make it harder to fall asleep. Relaxation techniques like deep breathing and meditation may help soothe your nerves. Staying physically active also helps promote better sleep at night.
Make an Appointment at Gleneagles Hospitals
Pregnancy can bring drastic changes to your lifestyle, but it is important to prioritise your sleep despite it all. Sleeping positions play a huge role in your sleep quality, especially as your baby grows and certain positions become uncomfortable or even harmful.
We hope this guide has helped you understand the best sleeping positions during pregnancy and how to improve the quality of your sleep.
Get in touch with us to book an appointment today to consult with our Obstetrics and Gynaecology specialists, or find out more about our Obstetrics and Gynaecology Services at your nearest Gleneagles Hospital.
