Lateral sleeping position during pregnancy: which option is better. In what position is it better to sleep for pregnant women On which side to sleep for pregnant women

Before you had time to rejoice at the news about future motherhood, you were faced with a bunch of questions. One of the top priorities is how to find the right sleeping position during pregnancy.

Can you sleep on your stomach during pregnancy?
Can you sleep on your back during pregnancy?
What other sleeping positions are acceptable?

Today, the online magazine "Korolevnam.ru" will tell you how to choose the right sleeping position that will be comfortable for mom and baby.

The very first and most important rule when choosing a sleeping position for a pregnant woman is that the chosen positions do not harm the unborn baby and bring a minimum of inconvenience to the expectant mother.

Does it matter

Every woman, having learned that she will soon become a mother, tries to do everything possible so that her baby develops correctly for the next 9 months, and when she is born, she does not have health problems. For this, among other things, it is necessary to secure it during sleep, especially in the last stages of pregnancy. It turns out that the wrong posture for resting at night, chosen by the mother, can harm the baby, causing him to suffer from a lack of oxygen.

Read also What to do when insomnia torments during pregnancy?

During pregnancy, the largest vessel of the human body - the inferior vena cava - is under constant pressure from the growing uterus, amniotic fluid and the growing fetus itself. If a woman takes an incorrect position for a long time, for example, resting on her back, the vein is strongly clamped, and the volume of circulating blood is reduced. In this case, the fetus does not receive enough oxygen, and if the situation repeats itself every night, this can adversely affect its intrauterine development. The mother's well-being also suffers - the morning begins with a sudden dizziness, a decrease in blood pressure, a feeling of lack of air, tachycardia or arrhythmia.

But there are other reasons why it is important for expectant mothers to monitor their sleeping position. For example, when wondering why pregnant women should not go to bed on their right side, one should remember the pressure that in this case will be on the liver and kidney. As a result, the risk of edema, varicose veins in the legs and back pain increases. But by choosing a different position, for example, on the left side, corresponding to the physiological characteristics of the body of a pregnant woman, these and many other problems can be avoided.

First trimester

Being in a position, a woman should first of all take care of the comfort and safety of the baby, thinking less about which side she used to sleep on - whether the expectant mother sleeps in the correct position corresponding to the gestational age largely determines the health and rate of development of the fetus. It is not surprising that a woman has a lot of questions about this as soon as she finds out that she is pregnant: is it possible for pregnant women to sleep on their right side, will it hurt the baby if his mother rests on her stomach, in what position is it safest to be at night, etc. d.?

At a short gestational age, the expectant mother can sleep in any position - while the fetus is still small, even lying on her stomach is not dangerous for him. The main thing at the same time is to create truly comfortable conditions for resting at night, in order to enable the body, which is experiencing serious stress due to hormonal changes, to restore the forces spent during the day. This is the best time to buy an orthopedic mattress and special pillows for pregnant women, which in a couple of months will become simply indispensable for a good sleep.

From the second half of the first trimester, the expectant mother should gradually wean herself from nightly rest on her stomach and back, because already from the 11th week, the uterus exerts significant pressure on the inferior vena cava, worsening placental blood flow. This is especially true for those who are expecting twins - with multiple pregnancy, the load on the spine and internal organs makes itself felt much earlier. The best option for this period is to sleep on your side, but during the night it is advisable not to remain in the same position, but to periodically turn over, preventing the appearance of edema and numbness of the limbs.

Second trimester

This is the most comfortable period of pregnancy - hormonal storms subsided a little, toxicosis receded, and the belly and weight of the expectant mother as a whole are not yet so large that she feels awkward or suffers from back pain. However, the question of how to sleep properly at this time is becoming more relevant every day - the fetus and uterus are growing rapidly, putting pressure on neighboring organs, which, if ignored, can be dangerous for the health of the unborn baby and his mother.

There is no longer any question of lying on your stomach during this period - although the baby in the womb is protected by amniotic fluid, the daily increasing weight of his mother can seriously harm him. From 24-26 weeks, you need to forget about resting on your back, especially when it comes to sleep - if during the day the expectant mother can quickly change an unsuccessfully chosen position, feeling unwell or worried about the child, then at night, having fallen asleep, it is quite difficult to control it.

By the middle of the 2nd trimester, a pregnant woman should get used to sleeping exclusively on her side - most of the night should be spent lying on her left side, but periodically turning to her right. In order to decide exactly on which side it is better to sleep at this time, a woman in position needs a really good adviser - the baby can independently warn the sleeping mother that he is uncomfortable, waking her up with intense kicks.

third trimester

The closer the day of birth, the more difficult it is for the expectant mother to sleep: a large belly does not allow you to quickly find a comfortable position for rest, and discomfort and back pain become more and more noticeable. It is at this time that the choice of the optimal sleeping position requires special attention. The best option is on the left side, while the right leg should be slightly bent at the knee and put a small pillow under it, and the left leg should be completely straightened. This position corresponds to the anatomical features of a pregnant woman, providing a full flow of blood to the placenta and improving the functioning of the kidneys, liver and heart. Of course, staying all night in the same position is difficult, so the expectant mother can turn over to the right side for a while, but after that, be sure to lie down on her left side again. This is the only way to protect the inferior vena cava, which runs along the right side of the uterus, from pressure that prevents normal blood circulation.

However, if a pregnant woman has heart problems, spending several hours lying on her left side can cause discomfort and discomfort. In such cases, doctors recommend taking an intermediate position, that is, lying partly on your side and partly on your back, placing a large pillow under it.

Also, choosing a sleeping position before the upcoming birth, you need to focus on the location of the fetus in the womb. Only an experienced specialist can give qualified advice on this matter, so his recommendations must be strictly followed. With a transverse presentation of the fetus, it is better for the expectant mother to spend the night on the side where the baby's head is looking, and with the pelvic presentation, it is more likely to roll over from one side to the other.

Prohibited sleeping positions during pregnancy

Expecting the birth of a baby, the expectant mother should not only know on which side it is now better for her to rest at night, but also be aware of unwanted and even dangerous sleeping positions that can harm both her and the baby. First of all, we are talking, of course, about lying on your stomach. Already in the first months of pregnancy, doctors recommend gradually abandoning this position, learning to fall asleep on your side. After all, very soon such a position of the expectant mother can seriously injure the fetus, which is under the pressure of her increased weight.

Dangerous for the development of the baby and the well-being of the pregnant woman herself and a long rest on her back. This position creates an obstacle to normal blood circulation, causing oxygen starvation in the fetus and dizziness in the expectant mother. However, women carrying twins are sometimes allowed to rest in a reclining position with a large pillow under their backs - due to the significant load caused by multiple pregnancies, it can be extremely difficult for them to fall asleep even on their side.

The answer to the question why pregnant women should not sleep on the right side lies in their physiology - the location of the inferior vena cava makes rest on this side undesirable, fraught with impaired blood supply to the placenta and stress on the liver, kidneys and heart of the expectant mother.

It is obvious that the choice of a suitable posture for rest and sleep during childbearing is extremely important for the full development of the fetus and the well-being of the pregnant woman. So, not paying attention to the advice of experts on this matter, the expectant mother runs the risk of seriously harming herself and the baby, provoking the appearance of health problems, which, with the right one, can be avoided.

Which side is better to sleep on?

It is believed that during pregnancy it is more correct to sleep on the left side, since prolonged sleep on the right side can serve as a compression of the vena cava, which runs along the right side of the uterus.

At the same time, blood circulation becomes difficult, the transfer of nutrients and oxygen to supply the baby will be insufficient.

The best position for a woman and a baby during sleep is the left side. For greater comfort, you need to put a pillow under the upper leg, straighten the other.

Why healthy sleep is vital for a future mother?

While 9 months last, a woman needs to sleep off before sleepless nights. There is a cleansing of the body from toxins that accumulate from the first weeks of its interesting position.

The quality of sleep also affects the proper development of babies. Only at this time, growth hormone (somatotropin) is most produced in the mother's body and reaches a peak at 12 weeks, then it is secreted by the twins on their own.

In the future, the periods of wakefulness and sleep in mother and baby are synchronized. When they sleep, the laying of all organs and neural connections in their brain takes place.

During the first trimester a woman begins toxicosis, increases the level of progesterone in the blood. Therefore, at first, the pregnant woman constantly tends to sleep. The uterus is still small, and the twins are still crumbs. Therefore, get enough sleep at this time for health, in what position you like.

By the beginning of the second trimester, if mommy is used to sleeping on her stomach, she should reconsider her habits. Moreover, with multiple pregnancy, the tummy becomes noticeable earlier. It is better to immediately learn to sleep correctly - on your side.

Which side is best to sleep on? It is preferable on the left, since the liver is squeezed on the right, which already has to function intensively.

The third trimester is a difficult period for a future mother. Children who have grown up in the tummy are now pushing not only during the day, but also at night. Especially, if she lies down somehow wrong, you can immediately get a protesting kick.

In addition to this, babies put pressure on the bladder, lungs, and stomach. A woman is worried about frequent urination, shortness of breath, heartburn. So, our female body is preparing for nightly risings in the future for a child. Will you sleep here?

Sleeping on your back during pregnancy is no longer allowed. Toddlers with their weight compress the vena cava, through which blood flows from the heart to the lower extremities. A pregnant woman in this position may experience fainting, placental abruption. Twins may receive less nutrients and oxygen from the amniotic fluid, and there is a risk of hypoxia.

To know how to sleep properly in the later stages, you need to do an ultrasound. The correct position depends on how the twins are located in the stomach. If you have been diagnosed with breech presentation, then you need to sleep on the side where the fetal head is located. During the night, roll over from one side to the other at least 3-4 times.

The average weight gain for a twin pregnancy is 15-20 kg, and this is more than with a normal one. You need more rest to recuperate.

What to do?

Set up your biorhythms. Get in the habit of going to bed and waking up at the same time. Although it will be unusual to get up on an alarm when there is no need to rush anywhere. But the body will fall asleep quickly and without problems.
Go to bed no later than 9:30 pm and wake up before 8 am. Why? Scientists have proven that until one in the morning we are most of all in a state of delta sleep, when the body is being rehabilitated and healed. After five in the morning, he no longer gives a feeling of rest.
Use a pillow. I bought myself in the form of a horseshoe filled with polystyrene. One piece comfortably supports the belly of a pregnant twin. And the second part I clamp between my knees. A roller that can be placed under the lower back also helps a lot.
Daily regime. Let mental and emotional stress prevail in the first half of the day, and walk and exercise in the late afternoon. During exercise, adenosine is produced, which causes drowsiness.
Reduce your time in bed. You should not turn into Oblomov, who aimlessly lies on it all day. The bed should be associated with the place where you only sleep.
Eat dinner 3 hours before bed, but don't overeat. Now several new lives are growing inside you, and the body needs a lot of energy for this. Eat little and often.
With the permission of the doctor, you can drink chamomile tea, milk with honey and cinnamon before going to bed, do massage, aromatherapy. Do not use sleeping pills or sedatives.
Create a pleasant environment. Ventilate the room before going to bed, humidify the air.

I would be glad if these tips will help you quickly get into the kingdom of Morpheus and gain strength. Because, as practice shows, sleep after childbirth becomes a luxury. I wish future mothers sweet dreams and healthy babies!

See you soon!

Always yours, Anna Tikhomirova

Expecting a child is happiness for a woman. But positive emotions during this period are combined with constant experiences. One of them is the question: how is it more comfortable and safer to sleep during pregnancy?

Features of sleep during pregnancy

During pregnancy, it is supposed to sleep 8-10 hours at night and rest during the day 2-3 times for 30-40 minutes. Such a routine will allow you to restore strength and keep the body in good shape.

A mattress for a woman in a position must be selected of medium hardness so that the spine and internal organs are supported. Also, do not forget that if a pregnant woman sleeps with a partner, then his movements can interfere with proper rest, so a too springy mattress will not work. The best option would be orthopedic, which has sufficient rigidity and follows the contours of the body, contributing to the proper support of the spine and neck.
It is recommended to change your sleeping position 2-3 times a night.
It is undesirable to drink a lot of liquid in the evening in order to exclude the urge to go to the toilet at night.
Walking and airing the room will set you up for the upcoming dream.
A soothing shower or relaxing bath will also help you fall asleep faster.

How to sleep well in the early stages

The first trimester is the time when the stomach does not yet increase noticeably in size, and the fetus is very small, so a woman can sleep the way she likes. Even the “on the stomach” position is not forbidden, but only up to 11 weeks of pregnancy. Later, the uterus begins to change in size, and this position can squeeze it.

It is recommended to wean yourself from sleeping on your stomach in the early stages, so that later it will be easier to rest in a different, more suitable and safe position. It is preferable to get used to falling asleep on your back or on your side (and in the first trimester it is allowed to do this on any).

The only thing that brings discomfort in the first trimester of pregnancy is the soreness of swollen mammary glands. This often leads to the fact that the expectant mother is looking for a more comfortable position for sleeping.

How to choose the right position in the later stages

The second trimester is the period when the rounded uterus is already starting to go beyond its original position. Although the fetus is protected by amniotic fluid, the uterine wall and the mother's fat layer, sleeping on the stomach is already prohibited, so as not to create unnecessary pressure.

Why can't you sleep on your back during pregnancy?

Firstly, over time, the child becomes larger and begins to squeeze the internal organs of the expectant mother. And if during some activity it is not felt so strongly, then in a dream the pressure increases much more.

In addition, due to the fact that the body, as mentioned above, can consider the clamping of the vessel as acute blood loss, then it will react accordingly. For example, the following symptoms may occur:

dizziness;
low blood pressure
general weakness of the body
difficulty breathing from the chest
state close to hypovolemic shock

With the appearance of these symptoms, the condition becomes almost critical for the development of the fetus. The general well-being of the child is deteriorating, primarily due to lack of oxygen. It is for this reason that any qualified doctor will most likely say that pregnant women should not sleep on their backs. Sometimes this even leads to loss of consciousness in a woman.

Naturally, you can temporarily change the position if necessary, if the woman feels unwell. But during sleep, the protective functions of the body are also weakened, so sleeping on your back can have a bad effect on a pregnant woman and her baby.

On top of that, this sleeping position can contribute to the development of hemorrhoids, swelling of the legs, varicose veins, and venous congestion. Sometimes there is also nausea and digestive problems.

Another detail exists in multiple pregnancy. In such a situation, it is recommended to give up sleeping on your back at the beginning of the second trimester.

How sleep position affects health

The fetal position, when a person lies on his side with his knees pulled up to his chest, helps to reduce many unpleasant sensations in the body. It reduces the pain of stomach ulcers, improves the state of low blood pressure, helps with depression or neurosis. If suddenly there is a habit of unconsciously taking the position of the fetus, you should check your health precisely in these aspects.

Those who in a dream take a position on their side, while putting their hands under their cheeks, should check the health of the organs of the respiratory system: as a rule, such a tendency indicates incipient tonsillitis, sinusitis or sinusitis. The same position is "liked" by those who suffer from cervical osteochondrosis.

Cravings for lots of pillows under your head and a semi-sitting position during sleep are often caused by dysfunction of the heart muscle. Since the horizontal position can contribute to the difficulty of the heart, the occurrence of shortness of breath and a feeling of heaviness, the body subconsciously tries to avoid this by taking a different position.

The preference to sleep on your back is often caused not so much by the convenience of this posture. Studies say that people who sleep on their backs have a reduced amount of oxygen in their blood, which can be accompanied by frequent colds.

And if, in this position, a person also constantly bends his legs at the knees, this may indicate varicose veins in the initial stage. A person takes this position subconsciously, which facilitates blood flow, and the veins and heart are freed from additional stress.

Lying on the left side relieves the condition in diabetes mellitus, diseases of the liver and right kidney. But sleeping on your back, with your arms spread wide, means that there is a risk of developing asthmatic bronchitis.

Such sleep is accompanied by snoring, shortness of breath, which can be dangerous interruption of breathing or stopping (apnea). In detail: An effective remedy for snoring and alternative methods of treatment

Those who suffer from a disease of the stomach or intestines, or complain of pain in the spine, often sleep on their stomach or in the “fetal” position. Such positions help to reduce the load on problem areas.

If a person, falling asleep, covers his head with a pillow, this may indicate diseases of the auditory nerve.

Since some postures are comfortable for us out of habit, the most worrying thing is when a person began to wake up in an unusual or unnatural position.

Which side to sleep on

The most healthy position is lying on your side. Moreover, it is preferable to sleep on the left side, since the work of the gastrointestinal tract is activated in this position, the liver is located on top, freely secretes enzymes and separates bile, which freely moves along the ducts, especially comfortable for the stomach and pancreas. The lymphatic system in this position actively cleanses the body of toxins and toxins.

Watch the video: Which side to sleep on so as not to harm your health.

But in order for sleep in this position of the body to be useful and comfortable, some rules should be followed:

The head and spine should be in one line, without unnecessary bends. In order for this ratio to be suitable for the human body, you need to choose the right mattress and pillow height;
Between the legs, it is advisable to put a blanket or a small pillow, this will make it possible to completely relax the muscles of the pelvic girdle and legs;
In the position on the side, the arms should not be under the pillow or under the head, it is better if they are below shoulder level.

Sleeping on your side allows you to reduce the load on your back, and if there are certain problems with the health of the spine, then alleviate the condition and reduce pain. This is especially desirable for those who suffer from osteochondrosis in the spine or stenosis of the spinal canal.

Those who are comfortable sleeping in this position should take into account that in case of problems with the liver, frequent placement on the right side should be avoided, since this organ will experience increased stress. This may contribute to the faster formation of wrinkles.

Contraindications for those who like to sleep on their left side

As for lying on the left side, it is considered the most physiologically correct, since, in this case, there is no clamping of the liver. True, there are still certain contraindications:

This position is contraindicated for the hearts, due to an increase in the load on the heart;
It is undesirable to lie on the left side for all those suffering from diseases of the respiratory system, since there is a decrease in the amplitude of the work of the lungs.

For other people, the left side is the most favorable in terms of health. If there is frequent numbness in the arm, this indicates a pinched nerve. Then you should periodically turn over.

Poses for sleeping and resting during pregnancy

Each of us has a favorite position that we involuntarily take when we lie down in bed. But are all sleeping positions during pregnancy safe? Consider the possible impact of each of them by trimester.

First trimester

If the pregnancy is proceeding normally and there are no special medical recommendations, then in the first 12 weeks you can not give up the usual resting positions. Not forbidden and a pose on the stomach. The fetus is still too small and is sufficiently protected by the bones of the pelvis and pubic articulation from compression. The only inconvenience that makes many women give up their favorite position on the stomach is the pain in the chest, which swells and becomes extremely sensitive already at an early stage of pregnancy.

Second trimester

The question of how to sleep better during pregnancy is being updated at this stage. After the 12th week, intensive growth of the fetus is noted, and from about the 18th week, the uterus extends beyond the bones of the pubis and pelvis. Despite the shock-absorbing function of amniotic fluid and maternal abdominal wall fat, prone positioning can cause unwanted pressure on the fetus.

The optimal resting position during pregnancy is considered to be on the left side. In this position, the growing uterus does not put pressure on the liver, and the pressure on the kidneys and bladder is also minimal. However, it is difficult to stay in one position all night, so it is permissible to roll over from one side to the other.

third trimester

The last three months of pregnancy are accompanied by increased growth of the fetus, in connection with this, being on the stomach becomes not only dangerous, but also impossible. It will be more difficult for those who are used to sleeping on their backs. In this position, the uterus, which already has a significant weight, puts pressure on the spine and intestines, and also compresses the inferior vena cava. This cuts off blood flow from the lower body to the heart. As a result, a woman may notice:

restless behavior of the child in the womb;
symptoms of hypotension (dizziness, weakness, flies before the eyes);
pain and stiffness in the lower back and lower part of the spinal column;
indigestion (feeling of heaviness in the epigastrium, nausea, heartburn, problems with stools);
signs of varicose veins of the lower extremities (feeling of discomfort, pastosity, swelling);
development of hemorrhoids.

Venous congestion in the mother's body is no less dangerous for the fetus, which does not receive enough nutrients and oxygen. Trophic disorders and hypoxia can lead to serious and sometimes irreversible consequences. It is for these reasons that it is important to choose the right sleeping positions during pregnancy.

A person during sleep changes the position of the body, and it is impossible to control this. At the same time, there are some tricks that do not allow a sleeping woman to roll over onto her back: someone, lying on her left side, places some object behind her that prevents her from rolling onto her back, someone sews a tennis ball into the bottom of the pajama jacket.

The correct sleeping position in the third trimester is the position on the left side. In this case, the right knee can be pulled up to the stomach, putting a pillow under it, and the left leg can be extended. In this position, the load on the pelvis is minimal, and the woman has the opportunity to fully relax. From time to time you can turn to the right, but it is better to fall asleep on the left side. At the final stage of pregnancy, the baby is able to send signals to her mother about her troubles with jerks, which helps the woman to orientate herself in time and change her position.

Can pregnant women sleep on their backs?

If you are completely unbearable and want to at least relax a little on your back, put a few pillows and take a reclining position. But don't do it often. Remember that sleeping on your back is dangerous:

exacerbated hemorrhoids,
breathing worsens,
blood pressure goes down,
back pain occurs
the child's circulation is disturbed,
there are changes in the heartbeat,
few nutrients are supplied.

Signs that pregnant women should not be told will also tell:

You can't cross your legs. Rumor has it that a baby can be born with a clubfoot, although today it has already been proven that such a position has nothing to do with the curvature of the legs, it is unsuccessful, since the blood circulation in the legs of a woman is disturbed, which leads to varicose veins.
You can not raise your hands above your head. Previously, it was believed that if the mother often lifted her hands, this provoked the umbilical cord around the fetus. Now gynecologists say that it is not dangerous to do this up to 20 weeks, and then it can provoke leakage of amniotic fluid.
You can't sleep on your back. This is a true sign associated with the fact that the vena cava is squeezed, fainting, dizziness, blackout, tachycardia may occur.

Now you know why pregnant women should not sleep on their backs. The syndrome of compression of the genital vein can be triggered by polyhydramnios, a large fetus, hypotension, multiple pregnancy, and also with a small growth of the mother.

Care should be taken when choosing a resting position during pregnancy to avoid problems associated with an uncomfortable body position.

Everyone knows that during sleep the human body rests, gaining strength before a new day. Especially it should be said about the benefits of sleep for pregnant women. Sleep during pregnancy is very important. With such a rest, the working capacity of the cells is restored, which is very important for the health of the expectant mother and baby.

It is worth noting that nighttime sleep during pregnancy is especially important. Agree that during pregnancy, a woman's body must withstand a double load, which is reflected in the work of all organs and systems. Some women complain of insomnia during the first trimester. At different times, sleep can be disturbed due to various reasons.

Research confirms the fact that insomnia occurs against the background of hormonal changes that occur in the body of any pregnant woman. Often the "peak" of drowsiness occurs in the second trimester. Then women get tired very quickly and sleep is necessary for them.

But from the third trimester, insomnia is associated with a growing tummy. Then the woman hardly finds a comfortable position for sleeping.

So in the first months of pregnancy, excessive sensibility and other moments of a psychological nature become the causes of insomnia. A woman begins to gradually get used to the idea that she is pregnant. But, at the same time, she is afraid of her future life, responsibility for the baby. When a woman finally falls asleep, she often has nightmares about pregnancy or the upcoming birth.

In the middle of pregnancy, women are tormented by insomnia, which arose against the background of physiological causes. During pregnancy, the female body is rebuilt. Very often, women feel a deterioration in well-being against the background of bloating or difficulty breathing. It can also happen that insomnia prevents you from falling asleep due to inflammatory skin diseases. The growing fetus can interfere with sleep, causing pain in the back and lower abdomen. Among other things, pregnant women very often want to go to the toilet at night. The thing is that the uterus is growing, and at the same time there is pressure on the bladder. With a lack of calcium in the body, the expectant mother may experience cramps in her sleep.

Another serious problem that prevents a woman from falling asleep peacefully is the lack of a comfortable sleeping position. After all, the stomach greatly interferes with lying down the way a woman wants. Doctors say that women should not sleep on their stomachs, because this will put a lot of pressure on the fetus, which will not benefit the health of the unborn baby. In the later stages, you should not sleep on your back, because then the pressure will affect its internal organs and impede blood circulation in the tissues.

When the baby's movements become palpable, it can also interfere with a woman's restful sleep. If the baby pushes hard, then this indicates that the mother has chosen the wrong sleeping position.

Sleeping Positions for Early and Late Pregnancy

The time of pregnancy imposes its limitations - the usual sleeping positions during pregnancy can harm the fetus and be simply uncomfortable. Therefore, you need to understand what sleeping positions are acceptable during pregnancy.

Up to twelve weeks after conception, the expectant mother can sleep in her usual position without wondering how to sleep properly during pregnancy. However, after a couple of months, restrictions are imposed.

What is the best sleeping position during pregnancy? Doctors advise during pregnancy to sleep on your side, preferably on the left. Sleeping in this position would be the best option. Try to develop this habit at the very beginning. In this position of the body, the legs should be bent. This posture is very comfortable, in addition, it contributes to the normal functioning of the heart.

You may find it comfortable to sleep on your left side. This is how you can protect the liver from pressure from the fetus. In addition, sleeping on the left side will improve blood circulation, as well as increase blood flow to vital organs and, of course, to the fetus.

Of course, not all people can spend their entire sleep in one position, so at night you can roll over to your right side. Closer to the third trimester, the body will finally be able to adapt and it will be more comfortable to sleep in the right position.

If conventional pillows do not contribute to comfortable rest, you can purchase a special pillow for pregnant women.
In the event that you nevertheless woke up at night and realize that you can no longer fall asleep, then try to do something, distract yourself from the thought of sleep. You can view photos in the album or just listen to calm music.

How not to sleep during pregnancy?

Can you sleep on your back during pregnancy? Can you sleep on your stomach? These questions often concern expectant mothers.

In the early stages, up to 12 weeks, you can sleep on your stomach, but later this position will be unsafe for both the fetus and the expectant mother.

It is unfortunate, but you can only sleep on your back during pregnancy until the 24th week, so you need to abandon this sleeping position. In some cases, sleeping on your back is not even possible earlier. This is due to the fact that the fetus and amniotic fluid put pressure on the inferior vena cava and can pass it, which will impede blood circulation, nutrients will not be able to be transported throughout the body, which can create problems for the woman and the fetus. This phenomenon is called inferior vena cava syndrome and is accompanied by general weakness, drowsiness, dizziness, low blood pressure and other unpleasant symptoms.

How much sleep do you need during pregnancy?

If we talk about the duration of sleep for pregnant women, then this figure should be at least 8-9 hours a day. With a lack of sleep, a woman becomes irritable, and also quickly gets tired.

It is best to go to bed at 10-11 pm so that sleep lasts until 7 am. Sleep at this time is the best time to restore the body. Of course, not all women manage to get enough sleep. About 70% of all pregnant women complain of restless sleep. They may wake up frequently or suffer from lack of sleep.

In order to get rid of insomnia, you can try to follow simple rules.

It is better not to fall asleep during the day, because falling asleep at night will be very problematic. Even if you decide to take a nap during the day, the duration of your sleep should not exceed 1.5 hours. In the event that you notice that you sleep very restlessly at night after a daytime sleep, and do not fall asleep at all during the day. You can just lie down, but don't fall asleep.

A woman will fall asleep faster when her body feels some fatigue. Such fatigue occurs after exercise or walking in the fresh air before going to bed. It should be borne in mind that physical exercises should be performed in the morning and after lunch. But in the evening, your body should prepare for sleep. Those women who want to do a set of exercises in the evening should know that it will not benefit the body. Doctors do not recommend exercising in the evening due to the fact that the body takes a long time to calm down after such activities.

Emotional outbursts do not contribute to healthy sleep, especially in the evening. Also, do not worry during the day. Even if it happens that you are upset, try to calm down as quickly as possible. Anxious thoughts need to be thrown out of your head during the day, tell your loved ones about your experiences so that you can sleep peacefully in the evening.

Before going to bed, do not overload the brain too much. The fact is that when the brain is working hard, it needs some time to start resting. That's why you don't need to read serious books or solve problems. The best option that will contribute to sound sleep is listening to pleasant music.

Before going to bed, a pregnant woman is not recommended to overeat. Overeating is often the cause of insomnia. When the stomach continues to work, process food, and a person at this time cannot fall asleep. For dinner, it is better to eat some fruits or vegetables. The main thing is that the food is not heavy and quickly absorbed by the body. In order to speed up the process of falling asleep, you can drink a glass of warm milk. After it, you will fall asleep very quickly.

You won't often wake up at night and go to the toilet if you can limit your fluid intake from 4-5 p.m. The list of forbidden drinks includes tea, coffee and cocoa.

A warm shower will help calm the body and set it up for sleep. It should be taken about 20 minutes before bedtime.

Fresh air also promotes sound sleep. Therefore, pregnant women are advised to walk in the fresh air every day and sleep in a room with an open window. In the cold season, frequent airing of the room will help.

Among other things, you need to take care of the comfort of the bed. It should not be too hard or too soft. Sleep only on comfortable pillows. The blanket should be breathable, which will help the body to breathe during sleep.

Sleep can be improved with aromatherapy. Use healing herbs designed to calm the body and promote sound sleep. So you can put a bag near the pillow with lemon balm, laurel leaves, rose petals, etc. sewn into it. Lavender essential oil is a good remedy for insomnia. It should be applied to whiskey before going to bed.

Remember that during pregnancy you should not take any sleeping pills. This is due to the fact that drugs can have an extremely negative effect not only on the fetus, but also on the health of a pregnant woman. The liver and kidneys are especially affected by these drugs. If you really can't sleep, resort to using herbal preparations - motherwort or valerian.

Sound sleep is possible only if the rest regimen is observed. That is, you must accustom yourself to get up and go to bed at the same time.

If sleep is disturbed due to lower back pain, ask for a back massage along the spine. For cramps in the legs, you need to slightly pull the big toe and conduct a light massage. In order to prevent the occurrence of seizures, it is necessary to take trace elements such as calcium and magnesium. It is because of their lack that night cramps occur.

Very often, women cannot fall asleep, because the active movements of the baby interfere with them. In this case, you need to change the position, because the child, thus, is trying to say that he does not have enough oxygen. But even if you change your position, and the baby is still tossing and turning, wait a bit until he calms down.

Try to find a comfortable sleeping position. Doctors advise sleeping on your side. But at the same time, you should additionally use pillows that will relieve the load from the spine. The first pillow should be placed under the head, the second - between the knees, and the third - under the stomach. There is also an option to put a roller under the lower back. Those women who are accustomed to sleeping on their backs should understand that such a position can cause dizziness due to impaired blood flow to the heart and brain. All this is caused by an increase in the uterus and its pressure on the inferior vena cava.

Don't take a hot bath before bed. Even despite the fact that hot water seems to be supposed to help relax the body, it is better not to abuse such a remedy during pregnancy. A pregnant woman, taking a hot bath, risks disrupting the blood circulation in her body.

Sleep during pregnancy is very important. Choose the right sleeping position and remember: healthy sleep directly depends on your good mood. Therefore, do not get upset over trifles. You need to enjoy life and then your sleep will be healthy and strong.

All nine months of pregnancy are accompanied by numerous "no". Doctors limit certain foods, alcoholic beverages, strenuous exercise. Even some sleeping positions are banned.

The growing belly and the general change in the body poses multiple problems for the pregnant woman: how to go to bed correctly in the third trimester and in the early stages, is it possible to fall asleep on your back during pregnancy and on which side it is preferable to lie - left or right.

If your big tummy is preventing you from sleeping, the advice of experts will help solve this problem.

Pregnancy is characterized by a sharp increase in the need for sleep. A pregnant woman, who is not even aware of her interesting position, notices that in any free minute she is just waiting for the moment to put her head on the pillow and take a nap. “I sleep all the time,” this is how women describe their condition.

This desire is connected with the physiological changes that accompany any pregnancy.

Immediately after conception, the hormone progesterone begins to be actively produced, as a result of which the pregnant woman feels constant fatigue, lack of initiative and, of course, drowsiness.

Good to know! If a pregnant woman wants to take a nap during the day, this need is best met. Otherwise, the right decision is to increase vitality, for example, by drinking a cup of a tonic drink - green tea.

Late pregnancy is again accompanied by drowsiness. Such a state is also quite natural, since a woman needs to gain strength before labor and prepare for further events.

Sometimes pregnant women have to sleep for 15-20 hours a day, interrupted only by meals.

In the second trimester, a pregnant woman may experience insomnia, since a sharply rounded belly violates all the previous ones and prevents a woman from sleeping on it.

The way out of this position is to sleep on the right or left side.

Start of pregnancy

In the early stages, a pregnant woman can choose her usual position - on the left or right side, the stomach or back is also suitable.

The chosen position is not able to affect the development of the child, since the fetus is still surrounded by the small pelvis.

Some pregnant women find it uncomfortable to sleep on their stomach, as the mammary glands become very sensitive and painfully react to such a position.

You can sleep on your back in the first trimester of pregnancy, but nausea often increases in this position.

By week 14, pregnant women need to develop the habit of napping on their side. During this period, sleeping on the stomach is dangerous for the fetus, despite the muscular protection and the “airbag” in the form of a fetal bladder. In addition, this position increases the risk of increased tone.

In the second trimester, doctors allow you to sleep on your back. The child is still small, and the uterus is not large enough to put pressure on the diaphragm and spinal column in this position.

If the baby begins to move, it is better to change position. During this period, it is better for a pregnant woman to lie on her side, ideally on the left, but the right side is also allowed.

By the end of pregnancy, sleep on an impressive tummy or back is excluded, you can sleep correctly on your left side, additionally placing a soft roller (or) under the right lower limb bent at the knee.

This position has a number of advantages:

Placental blood flow improves, which means that the child receives the amount of oxygen and other essential elements necessary for full development.
The urinary system works optimally, which helps to reduce swelling of the upper and lower extremities (this problem is especially relevant in the last weeks of pregnancy).
The enlarged uterus does not press the liver so much.
Unpleasant lingering pains in the pelvic region and lower back stop.
The entire cardiovascular system of a pregnant woman's body works better, which avoids various problems with high blood pressure, arterial or venous circulation.

But not all pregnant women manage to sleep peacefully on their left side.

In the last weeks of pregnancy, sometimes you have to choose the right side. This is true if the presentation of the fetus is transverse. "Right-sided" sleep in this case helps the child lie down correctly.

As already mentioned, in the first weeks you can doze off in any position, but if the pregnancy has passed the 22-week milestone, you can forget about sweet dreams on your back. What is the risk of a pregnant woman in this position?

The uterus begins to squeeze the internal organs, including the intestines. This leads to problems with its emptying, increased gas formation.
Loading the lower back can lead to pain in the spinal column and small pelvis. The pains are different - both constantly aching and sharp, "shooting".
This position threatens the course of pregnancy, so a pregnant woman who says “I only sleep on my back” risks her health. In this position, the inferior vena cava is clamped, which ensures the movement of blood from the legs to the upper body. In this case, pregnant women need help, as such negative signs develop as:
- lack of oxygen;
- a sharp drop in blood pressure;
- dizziness;
- disturbance of consciousness.
Pregnancy is a period when the well-being of the child depends on the condition of the mother. If a pregnant woman constantly sleeps on her back, it can be argued that the fetus does not receive the right amount of oxygen. As a result of such starvation, hypoxia may develop, as a result of which a disturbed formation of the child's body is observed. After childbirth, the child eats poorly, sleeps, and is characterized by increased anxiety.

If a pregnant woman is expecting two or more children or pregnancy is accompanied by polyhydramnios, it is better not to sleep on her back from 14 weeks. Such advice is relevant if the child's head is very low and there is a risk of spontaneous abortion.

It doesn’t matter what month the woman is in, a good rest is required both at the beginning and at the end of the period of bearing a child. To restore strength and sleep, a pregnant woman should carefully read the following helpful tips.

Do not use sedatives or sleeping pills without your doctor's approval first. Each medication can adversely affect the condition of the fetus.
Avoid drinks containing the tonic caffeine before bed. It is important to give up both strong coffee and green tea.
For a couple of hours before falling asleep, do not eat anything (especially heavy food) so that there is no heaviness in the stomach. You should also reduce the amount of fluid consumed three to four hours before going to bed.
An evening walk is a good opportunity to get some air, get distracted and stretch a little. However, pregnant women should avoid excessive loads.
Compliance with the daily routine is an important condition for good sleep. Try to accustom yourself to fall asleep and open your eyes at a strictly defined time.
Sudden convulsions can provoke insomnia and frequent nightly getting up. In this case, it is necessary to consult a doctor who will advise relaxing massage movements, the inclusion of foods with calcium in the diet, or special preparations.
“I can’t sleep because of the fear of childbirth,” this is how many women explain sleep problems. If you are not spared by the fear of the hospital, be like courses for expectant mothers, chat with positive and already given birth friends.
The right pillows for women in position can improve the quality of sleep. Rollers of various shapes are on sale - in the form of a horseshoe, bagel, banana, etc. They allow you to comfortably sit on the bed and put your tummy in a cozy "nest".

Properly chosen position will help to ensure a good sleep.

It is important to remember that the closer to childbirth, the more dangerous it is to sleep on your back and stomach. The best position is on the side, right or left (whichever is more convenient).

Such a habit should be developed already in the first trimester, and in order to sleep even better, you can purchase a special pillow. Pleasant dreams!

Hello, I'm Nadezhda Plotnikova. Having successfully studied at SUSU as a special psychologist, she devoted several years to working with children with developmental problems and advising parents on raising children. I apply the experience gained, among other things, in the creation of psychological articles. Of course, by no means do I pretend to be the ultimate truth, but I hope that my articles will help dear readers deal with any difficulties.

Currently, many doctors advise pregnant women to sleep exclusively on their left side. But why? What's wrong with sleeping on your right side or napping on your back? It turns out there is a good medical reason for this.

As the fetus gets bigger, it naturally begins to put increased pressure on the mother's internal organs and blood vessels. It can become an annoying or painful sensation when a growing baby plops down on mom's bladder or kicks her in the intestines.

But the reason a pregnant woman should only sleep on her left side is not just for comfort.

The decisive reason for this advice is the maternal inferior vena cava, a large vein that runs along the right side of the spine and is responsible for returning blood from the lower half of the body to the heart.

If a pregnant woman lies on her back, the fetus is more likely to compress the inferior vena cava, reducing the amount of blood returning to the heart. There are not many studies comparing pregnant women sleeping on their right and left sides. However, in theory, there is significantly less potential compression of the inferior vena cava on the left flank.

Why is this compression bad? Less blood pumping into the heart means less blood pumping out of the heart—that means less blood pressure for the mom and less oxygen in the blood for both mom and baby. (The mother's blood carries oxygen to the baby.)

Most healthy women and fetuses should be able to compensate for a slight decrease in cardiac output, but compression of the inferior vena cava can be a big risk for pregnant women who already have blood pressure or respiratory problems.

For example, pregnant women with asthma or sleep apnea (a condition in which breathing often stops at night) may already be having trouble delivering optimal amounts of oxygen to their bodies or their children. When these conditions are combined with the reduced blood flow that occurs with the supine position, their effects can reinforce each other in a dangerous way.

For example, a number of studies have shown that sleeping on your back in late pregnancy may be associated with a higher risk of stillbirth. Evidence for this connection continues to accumulate. These disturbing trends have recurred often enough that most doctors have no hesitation in recommending that pregnant women avoid sleeping in the supine position.

What happens if you sleep on your right side during pregnancy?

It's hard to say since there haven't been many studies specifically comparing left and right side as the sleeping position during pregnancy. Experts say that there is not much evidence that sleeping on the right side is worse than on the left.

If the pregnancy is otherwise healthy, and the woman absolutely cannot sleep on her left side, then there is nothing to worry about, as lack of sleep can be much worse for pregnancy outcomes than a small risk of compression of the inferior vena cava when you lie on your right side.

Studies show that pregnant women who don't get enough sleep - less than 5 or 6 hours of sleep a night - are likely at increased risk of gestational diabetes, and possibly even preeclampsia. Getting enough sleep is very important during pregnancy, experts say.

Kalinov Yury Dmitrievich

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Pregnant girls and women have to face a number of restrictions. They should change their daily routine, monitor their diet more strictly, take vitamins as prescribed by the doctor, and give up bad habits. Changes also apply to sleep - those who are expecting a baby should not sleep in any positions, because some of them can harm the fetus. Consider which side to sleep on during pregnancy at different times and how to properly organize a bed.

First trimester

At this time, doctors allow the expectant mother to choose almost any position for sleeping. While you can still sleep on your stomach - this will not affect the health of the child. The size of the uterus remains the same, it does not put pressure on other internal organs. The only thing that can stop you from sleeping on your stomach is the fear of harming the child, the desire to “play it safe”. But girls who are expecting a baby should calm down - there are no contraindications during this period. You can lie on your back, on your stomach, on your side, even lie in the “starfish” position. The “fetal” position is allowed, but it is not the most beneficial for health in general.

Sleep in the second trimester

In addition, doctors advise gradually giving up sleeping on your back. The fetus increases, and the pressure of the uterus on the internal organs of the pregnant woman increases. Sleeping on your back can cause headaches, low blood pressure, heaviness in the abdomen, problems with stools, and heart problems (tachycardia). In this position, the spine of the expectant mother is tense, so she will not be able to rest normally.

The best position for the second trimester is sleeping on your side (any). It is allowed at the very beginning to sleep in the “fetal” position, later this should be abandoned.

third trimester

From week 27, more restrictions are introduced. Experts advise sleeping only on your side - other positions may be dangerous for the health of the girl and the unborn baby.

USEFUL INFORMATION: Can you sleep on your stomach in early pregnancy?

The best sleeping position during this period is on the left side. This maintains normal blood circulation, capable of providing blood supply to the uterus. This is an important condition for the proper formation of the fetus. In this position, there is no pressure on the liver, the organs function normally, the back is relaxed.

Sleeping on the right side is not recommended. Some people think that this is better than sleeping on the left side, where the heart is. But it just will not suffer during sleep, but lying on the right side can bring bad consequences. This position is a serious burden on the internal organs, which already work many times more actively during pregnancy. In this position, blood circulation worsens, which in some cases causes fainting, difficulty breathing the fetus, or even death.

Why is the position of the child important when choosing a sleeping position?

Pregnant women should visit the doctor regularly. Examinations will help maintain health and identify possible pathologies in the early stages. The doctor will give advice on which position is suitable for sleeping, after determining the position of the child.

If a transverse or breech presentation is confirmed, it is usually worthwhile to sleep on the side where the baby's head is located for some time. This will help the baby return to a normal position before giving birth.

It is impossible to independently identify the incorrect position of the fetus - this should be done by a specialist. It is he who will advise the pose. Do not self-medicate, if you experience discomfort during sleep, contact your doctor as soon as possible. If the child is in the wrong position, the doctor explains what physical exercises should be done and how to sleep better.

How to organize a bed

The quality of rest depends on how the place to sleep is organized. In pregnant women, the load on the body increases, so it is important to get enough sleep, restoring strength. To get better sleep, you should pay attention to bedding.

USEFUL INFORMATION: How to sleep in early pregnancy

The mattress for sleeping should be of medium hardness - not too soft, but not “stone”. Its task is to keep the spine in the correct position. For the same purpose, it is worth choosing the right pillow. Give preference to small pillows with synthetic filling - the risk of developing allergies is reduced.

Bedding - preferably cotton - should be washed as it gets dirty (at least once a week). It is also worth keeping an eye on the pillow and mattress, avoiding the accumulation of a large amount of dust.

There are special pillows for pregnant women. They are usually U-shaped, from 150 centimeters long. It is comfortable to sleep on such models - part of them can be placed between the knees, being in the most comfortable position. This bedding will come in handy after childbirth. Usually, manufacturers choose hypoallergenic fillers, and several cotton pillowcases are included. You can choose a suitable pillow in online stores - their choice is large, so it is easy to find a model for any girl.