I'm 30 weeks pregnant. It's getting harder and harder to sleep on your back. I always want to turn on my side. I don’t know which side is safe to sleep on, so as not to harm the child or crush him. Can pregnant women sleep on their right side?

Expert answer:

It is very comfortable for pregnant women to sleep on their side, because in this position they do not feel any pressure on the stomach. In addition, the placenta has an unhindered blood supply. Meanwhile, it is important to know which barrel to choose so that it is not only convenient, but also safe for the child at different stages of pregnancy. In the first trimester, until the tummy has significantly increased, a woman can choose any sleeping position that is convenient for her. With the onset of the second trimester, it is already necessary to be more careful and take into account the condition - yours and the child's. If you feel comfortable sleeping on your right side, sleep. As soon as you feel the slightest discomfort, change your body position. Experts, based on research results, say that it is better not to lie on your right side in the last trimester. While sleeping in this position, the inferior vena cava is compressed, resulting in decreased blood flow to the pelvic area. The internal organs that are located there, including the placenta, due to poor vascular permeability, do not receive enough oxygen and other substances necessary for the normal growth and development of the baby. Oxygen deficiency entails the occurrence of hypoxia, which, in turn, negatively affects the formation of the fetal nervous system, destroys the structure of nerve endings in the brain, and also harms the establishment of connections between its structural parts. As a result, the baby may be born with congenital abnormalities. Also, when sleeping on the right side, the liver suffers. This position of the woman’s body also negatively affects the function of the gallbladder, and bile stagnation occurs. The pregnant woman begins to feel heaviness in the stomach, bloating, and bowel dysfunction occurs due to constipation. The woman suffers from heartburn and belching, and pain occurs on the right side under the ribs. The head may feel dizzy, the expectant mother may lose consciousness, or suffer from shortness of breath. But, despite all these negative consequences, cardiologists advise falling asleep on your right side. They justify these recommendations by the fact that this way the heart and main blood vessels suffer less. According to them, when sleeping on the left side, the functioning of the entire cardiovascular system is disrupted.

In any case, as soon as it becomes uncomfortable for you to lie down, negative symptoms appear - carefully turn around. Do not make sudden movements. Change positions slowly and carefully. To make your sleep more comfortable during pregnancy, purchase a special pillow. Having an arc shape, it will serve as an excellent support for the muscles of the whole body, and especially in the corset area. Place it between your legs. This way the knee of the upper leg is raised. Using such a pillow while sleeping helps a woman take the safest position.

Pregnancy is a wonderful and difficult time for every woman. Anticipation of the child is replaced by worry for his health, well-being, and proper development. Unstable hormonal levels lead to sudden fluctuations in emotions, and a body changing from day to day only aggravates the situation, because many usual activities and hobbies become impossible. Already in the first trimester, some women's belly begins to appear in position, so the question suddenly arises about which side is better to sleep on during pregnancy.

Features of sleep in pregnant women

Pregnant women are advised to pay special attention to their health from the moment they become aware of their interesting situation. Throughout the first trimester, a woman quickly gets tired, a craving for daytime rest appears - all this is the result of increased production of progesterone. The hormone helps prevent miscarriages, so its level cannot be reduced and all that remains is to come to terms with the current situation and listen to the demands of the body.

If, due to the peculiarities of the body structure, a belly did not appear in the first 3 months of pregnancy, then there are no restrictions on sleep. The only recommendation from gynecologists is to sleep on your side if you suffer from toxicosis.

In the second trimester, the fetus is already firmly attached, so the level of progesterone decreases and is replaced by estrogen. The body goes into a state of increased activity so that the expectant mother has time to make all the preparations for the birth of the child. The stomach is already expanding, so you have to sleep on your side or back. Many people start placing a pillow at their waist for extra support.

The third trimester is the most difficult in matters of sleep and rest - sharply increasing weight leads to swelling of the limbs, frequent urination, and pain in the lumbar region. It is no longer possible to sleep on your back, as the stomach puts a lot of pressure on the lumbar region. This situation is potentially dangerous not only for the mother, but also for the child. You have to lie on your side to find a somewhat comfortable sleeping position and minimize the risks for yourself and your baby.

Which side to choose when sleeping on your side

Doctors advise getting used to sleeping on your side from the very beginning of pregnancy, as this is the most comfortable position from the second trimester until the very moment of delivery. The sooner you get used to it, the easier it will be to sleep later. You should preferably lie on your left side, since this position of the body during sleep is preferable for a number of reasons:

• The stomach does not put pressure on the liver, the stomach is in a calm position, which is a natural prevention of heartburn;
• During sleep on the left side, blood circulation is better than when resting on the right, which means that nutrients and oxygen will be more actively supplied to the child, supporting his normal development;
• This position promotes normal filtration of lymph, which helps maintain the health of the lymphatic system of the expectant mother.

Sleeping on the right side with a large belly is accompanied by additional pressure on the internal organs, veins and placenta, which negatively affects the development of the fetus and can cause mental retardation in the child after birth. However, you shouldn’t completely give up resting on the right side either, because in this position the load on the cardiovascular and urinary systems is reduced. The main thing in choosing is to maintain a reasonable balance and turn over if discomfort occurs.

How to avoid sleeping while expecting a baby

In the prone position, even for a short period of time, the fetus is susceptible to injury due to the weight of the mother, especially during prolonged sleep. The woman herself may complain of pain in the lower abdomen due to kinking of the isthmus of the uterus, as well as discomfort in the mammary glands.

Sleeping on the back is accompanied by significant pressure on the mother's lumbar spinal column, which leads to obvious negative consequences:

• Insufficient blood supply to the vessels of the lower extremities;
• Intestinal deformity;
• Compression of the vena cava;
• Exacerbation of hemorrhoids;
• Reduced blood pressure;
• Swelling of the legs;
• Compression of the pudendal vein, accompanied by tachycardia.

The supine position is doubly dangerous for the fetus, since compression of the veins and arteries prevents oxygen from reaching the fetus in normal quantities, causing hypoxia. Prolonged retention of the position causes developmental delays due to insufficient amounts of nutrients supplied to the fetus. During pregnancy with complications, placental abruption is possible.

Many pregnant women report that the baby starts kicking his legs if he lies on his back - this is how the baby makes it clear about the discomfort he is experiencing.

Features of resting on your side

When choosing, a woman should focus not only on her own well-being, but also on the presentation of the fetus, as well as the number of expected children.

So, for example, if the baby is positioned across the mother’s abdomen, then you should rest on the side where the baby’s head is located - this is the most correct position during fetal development. With breech presentation, it is recommended to change position frequently. And if a woman is expecting more than one baby, then she needs to pay attention to the position of both children and rest in such a way as not to create excessive pressure on one child.

Regardless of the presentation and the number of children, it is recommended to get a special pillow for sleeping - it reliably supports the stomach, prevents you from rolling over onto your back and gives the necessary rest to the spinal column, compensating for the increased load.

Experts' opinion

Most doctors agree that pregnant women should sleep on their left side, as this position is most beneficial for the body:

• Normal blood circulation is maintained, ensuring timely transport of oxygen and nutrients to the placenta and fetus;
• The pressure on the bladder decreases, the urge to urinate becomes less frequent, stabilizing sleep;
• The muscle corset relaxes, which is especially important for the back;
• There is no pressure on the liver, which cannot be avoided when sleeping on the right side;
• The swelling goes down.

But, of course, prolonged sleep without changing position can cause numbness in the limbs. If discomfort occurs, you should turn over to your right side and lie there for a while, and then return to your left.

Sleep by trimester

1-12 weeks

In the first trimester, you are allowed to sleep in any position, but rest should be given as much time as the body requires in order to maintain the stability of the nervous system and not increase the chance of miscarriage.

13-24 weeks

Sleeping on the stomach is excluded due to medical indications, and not for reasons of convenience. At the beginning of the trimester, resting on your back is still acceptable, but then it has to be excluded due to the increasing pressure of the abdomen on the internal organs. The main sign of the need to change position is the baby's first movements, which indicate that the fetus is large enough to cause significant discomfort to the mother.

25-40 weeks

In the later stages of pregnancy, it is no longer possible to get enough sleep, since the only acceptable position for sleeping is on the side, and a change in body position forces you to wake up due to a strongly protruding belly. In addition, the mother’s body begins to adapt to the baby’s daily routine in the first months after birth, which means that involuntary awakenings occur at least once every three to four hours.

The optimal option for sleeping during this period is on the left side, but if necessary, you can also turn on the right. To control your body position, you can use a special pillow or place a bolster under your back.

With the onset of conception, pregnant women radically change their lives. As your belly grows, you have to update your wardrobe and learn proper gymnastics or yoga for pregnant women. As labor approaches, you have to learn how to sleep during pregnancy in the 3rd trimester. It’s just that by the last trimester, many patients’ sleep is disturbed; a large belly makes it difficult to sit comfortably in bed. In this regard, mothers have a lot of questions regarding sleeping position during pregnancy.

Cool baths have a positive effect on overall well-being

Choosing a comfortable sleeping position is not at all easy and depends on the gestational age. It is good for a pregnant woman in the early stages to sleep in any position that is familiar to her, because there is no belly yet, and the embryo is still very tiny and it is simply impossible to harm it with an uncomfortable body position. The only obstacle to normal sleep may be toxicosis and related conditions. Sometimes sleep does not come on its own, depressive surges come at night, and during the day you are exhausted by drowsiness and fatigue. Hormonal changes significantly affect the mother’s condition, but in the first trimester of pregnancy there is still an opportunity to get a good night’s sleep on her stomach.

With the onset of the second trimester, toxic ailments subside, the moral and psycho-emotional state stabilizes. Now, it would seem, you can sleep peacefully. But in the second trimester, the condition is overshadowed by the inevitable growth of the baby, which leads to an enlarged tummy. Therefore, the 2nd trimester is considered a period of serious changes. A pregnant woman needs to start moving more carefully, holding her tummy, not carrying heavy objects, choosing the most comfortable positions in order to quickly fall asleep and get a good night's sleep. From about the middle of the second stage of gestation, it is no longer possible to lie on your stomach and sleep on your back.

With the onset of the last trimester it is very difficult for the patient, but she will have to be patient. The uterus increases to its maximum size, so the woman no longer sleeps on her stomach, even if she really wants to. Positions on the back and stomach are strictly prohibited for a pregnant woman, so mothers modestly doze on their sides throughout the last trimester. This position is considered ideal if in the third trimester the patient prefers to rest on her left side.

Other factors

If a pregnant woman's lower extremities swell significantly, which is not uncommon in the later stages of gestation, then it is recommended to place a cushion under them. I sleep on my side, but the baby suddenly starts kicking hard - such complaints from mothers to the obstetrician-gynecologist can be heard quite often. If this happens, you need to immediately change position; usually the baby begins to show dissatisfaction when he lacks oxygen, so he demands to reduce the pressure on the stomach.

If you happen to become pregnant, then in the long term you need to choose the most comfortable position for yourself, which will help relieve tension and relieve stress on the spine and lower back. It is impossible to lie still throughout the night, so doctors recommend alternating between the left and right sides while resting. Try early on to get used to sleeping on the left side in the letter C position, then sleeping with a big belly will become much more comfortable.

Which side is best for a pregnant woman to sleep on?

Many pregnant women have no idea how to sleep properly in the last weeks of gestation.

• Doctors generally give the same recommendations for all patients - it is best to sleep on your side during pregnancy.
• You cannot rest on your back for a fairly simple reason - the fetus puts a lot of pressure on internal structures such as the intestines, kidneys or liver, which leads to severe pain in the back, worsening hemorrhoids or breathing difficulties, so pregnant women should not sleep in this position.
• If the patient often rests on her back, then the baby, being inside the uterus, will put pressure on the inferior vena cava running along the spinal column, and this is dangerous by reducing blood flow. As a result, mommy’s health worsens.
• If such compression is observed regularly, it can negatively affect fetal development, because against the background of insufficient blood circulation, the baby lacks nutrition, his heartbeat is disrupted, which leads to irreversible consequences.
• Experts recommend how to sleep better. This should be done on the left side, since lying on the right side can cause compression of the kidney structures, which will lead to increased swelling.

The first thing you need to think about is the condition of the baby, and not about your preferences. It is imperative to monitor your well-being; if in certain positions a pregnant woman feels discomfort, becomes ill, or even experiences pain, then she must immediately change position and henceforth avoid such a position when resting. When sleeping on the left side, it is easier for the body to get rid of excess fluid and metabolites, and the heart functions normally.

In the last trimester, it may not be very comfortable to sleep even on your left side. To ensure the most comfortable position for herself, it is recommended that mommy place a pillow under her right leg, which must first be bent at the knee. This arrangement helps increase blood flow to the placental structures, which leads to the baby receiving more oxygen, which is so necessary for full development.

What else do you need to know?

The main thing is not to overeat at night

In addition, this position improves renal activity, which is most important for the third trimester. You sleep in this position for at least one night, and in the morning you will notice how the usual swelling from the face and limbs has subsided. In addition, this position relieves pain in the back and pelvis and optimizes cardiac activity.
But there are exceptions when it is not recommended for a mother to sleep on her left side in the third trimester. Why? You need to sleep on the right side when the baby is in transverse presentation and his head is on the left. In such a situation, resting at night on the right side of the body will help the baby take the desired position.

Prohibited poses for the third trimester

In order not to cause accidental harm to the baby, you need to clearly understand that during pregnancy in the second half of the term you need to give up sleeping on your stomach and back, even if the mother is not used to sleeping in other positions and tosses and turns for a long time, but cannot fall asleep. While resting on her tummy, the mother will put pressure on the baby, which does not bring anything good.

Lying on your back is prohibited due to the same compression. The uterus causes compression of the intestines, vertebral structures, arteries and other organs. Long sleep on the back provokes hyperswelling of the limbs and pain in the spine. Sometimes, with such an incorrect body position, mommy even wakes up in the middle of the night due to severe lumbar pain. You just need to change your body position, the pain will immediately subside. Try to sleep in such a way that you feel comfortable and your baby does not suffer from excessive pressure.

Setting up a vacation spot

Many mothers wonder how to ensure the most comfortable and relaxing holiday for themselves, so they begin to accustom themselves to the correct positioning of the body. But you also need to pay attention to what you sleep on so that your body is positioned comfortably.

1. You need to choose a medium-hard mattress. The surface of the sleeping area should follow the contours of the body and support the spinal column in a natural physiological position. A similar effect is provided by orthopedic mattress models.
2. When choosing a mattress, make sure that it does not have too much spring. When the spouse turns at night, he will cause strong vibrations, which will cause discomfort not only for the mother, but also for the fetus.
3. Size matters. The bed should be comfortable so that mommy has enough space for comfortable rest and good sleep.
4. The room in which mommy sleeps must be ventilated before resting. Fresh air will inevitably help a pregnant woman fall asleep soundly and quickly.

If mommy is too often bothered by nasal congestion, heartburn, or breathing difficulties, then she should sleep in such a position that her torso is elevated. Mothers are often worried about cramps, which not only cause discomfort, but also cause pain. To quickly get rid of a cramping muscle spasm, you need to reach the big toe of the leg affected by the cramp and pull it up towards the knee.

It is impossible for a woman to control her sleeping position, so it is recommended to use a pregnancy pillow that will help you sleep in a comfortable and, most importantly, safe position for the baby.

Choosing a pillow

There is a huge selection of special devices

Experts have calculated that for complete comfort, mommy needs to place at least 5 pillows under different parts of her body. A pillow was created especially for pregnant women, which helps them calm down and take the most comfortable position. It is difficult for mothers to find a comfortable sleeping position; they often want to lie down on their tummy, which is absolutely forbidden to do. As a result of a sleepless night, mommy wakes up irritated and nervous. With each sleepless night, the pregnant woman’s stressful condition worsens, which provokes the development of severe depression.

If you use a pillow for pregnant women, it will distribute the load on the spinal column, help the muscle tissues of the limbs to fully relax, help you fall asleep quickly, and will be useful after childbirth for more comfortable feeding of the baby. Such pillows come in a wide variety of shapes, such as a boomerang, a banana, the letter C, G, I, U, J or a bagel, so every, even the most picky mommy will be able to choose the most convenient option for herself.

Of no small importance is the filler of the pillow, which can be quite varied, for example, synthetic fillers like polystyrene beads, holofiber, fluff of artificial origin, as well as natural fillers such as swan down, buckwheat husk, etc. If you use a pillow filled with holofiber or padding polyester, it can significantly decrease in size. They are too soft, so after childbirth they are unlikely to be suitable for comfortable feeding.

Buckwheat husks or polystyrene balls make a specific rustling sound, which not all girls like. But such products hold their shape well and do not shrink. It would be great if the pillow had a replaceable cover that is easy to remove and wash.

Maternity pillows have both disadvantages and advantages.

• If we talk about the disadvantages, they include the large size of such a product. Also, the disadvantages include the heat if you sleep on such a pillow in the summer, because the fillers retain heat, so it will be a little hot to sleep in an embrace with such a product.
• Pillows have many more advantages, if only because they help eliminate pain in the hip joints, lower back, neck and back in general.

A U-shaped pillow is considered the most comfortable, since it does not need to be turned over every time mommy changes her body position. There is also a minus - such a pillow will take up a lot of space on the bed, and you will have to sleep with it at some distance from your spouse, which not all mothers like.

In order for the mother to have a complete night's rest and good sleep, the patient must adjust her life in accordance with certain rules that she must follow daily throughout pregnancy.

Firstly, nutrition. A pregnant woman simply must eat in a timely, correct and balanced manner. You can’t overeat, it’s better to eat little by little often. You need to have dinner no later than 3 hours before bedtime, so that the gastric contents have time to be fully digested and do not overshadow the night's sleep with unnecessary stress. Also, before going to bed, you should avoid drinking caffeine-containing drinks, sweet sodas, etc. It is better to drink a glass of warm milk with honey before going to bed.

Every day you need to perform special gymnastics for pregnant women, which will partly help you fall asleep quickly and sleep soundly. Such training should be planned for the day so that the body has time to fully relax before resting at night. Also, before going to bed, you should not watch TV, read books or engage in mental activity; it is better to listen to calm music to properly relax.

It is worth sticking to a certain daily routine, which will help train your body to fall asleep and go to bed at the same time. If you suffer from insomnia at night, then it is better to give up sleep during the day, and be sure to take a walk before resting at night. You also need to ventilate the room, and in the summer, sleep with the vent/window open, which will help you sleep soundly and peacefully at night.

You need to take a warm bath before bed, and half an hour after it go to rest, then falling asleep will occur almost instantly. It is better to sleep in pajamas or a shirt made of natural knitted fabrics that are pleasant to the touch. If at some point, amid a lack of sleep and irritation, despair and fatigue set in, you should reassure yourself that all mothers go through similar inconveniences.

The period of bearing a child is accompanied by many restrictions. A woman needs to stop drinking alcohol, a number of foods, and avoid physical activity. In addition, some are prohibited.

While expecting a child, a woman undergoes changes in her body and her belly increases in size; accordingly, the question of how to sleep during pregnancy, whether it is possible to rest on your back and which side is preferable to lie on becomes relevant.

The period of bearing a child is characterized by depression of the nervous system. As a rule, at this time the expectant mother begins to feel more and more sleepy. There is no need to fight this condition. It is better to choose the right sleeping positions during pregnancy. This will allow you to get a good night's sleep and have a positive effect on the body as a whole and on the baby.

Important: If the baby is expecting early, any sleeping position will be suitable for the expectant mother. Sleep on your side, back or stomach, as long as you feel well rested in the morning.

At the beginning of pregnancy, a woman should begin to gradually accustom herself to poses that will be used for proper rest in a few months. Since closer to labor, you will only be able to sleep on your back and side.

Sleeping correctly in the second trimester

The second trimester is characterized by an improvement in the general condition of the expectant mother. During this period, morning toxicosis ceases to bother you, and mood swings disappear, due to the fact that the process of hormonal adjustment ends. Well, new uncomfortable phenomena in the form of pain in the back, hips and weight gain have not yet manifested themselves.

However, despite the relief, the question of which sleeping position to choose in order to be comfortable is becoming increasingly acute. Since the belly gradually increases in size and you cannot sleep on it, otherwise you risk crushing the fetus with your weight.

Important: In the second trimester, the choice of position is individual. Some women feel comfortable on their right side, while others prefer their left side to rest on. However, here you should also take into account that if your baby is pushing, it means that the chosen position is not suitable for him, then it is better to roll over.

In general, the golden mean for the second trimester is to fall asleep on your back. During this period, the baby’s weight is still small, so resting in this position, the woman will feel most comfortable. At the same time, keep in mind that if the baby starts to kick painfully, you need to change the position.

How to sleep in the third trimester

When the third trimester begins, the left side is suitable for the expectant mother to rest. The fact is that an older child puts pressure on the right kidney and liver, and this in turn leads to compression of the ureter, as a result of which pyeloniphritis often develops.

How to make a pregnant woman's sleep as comfortable as possible? You will need a pillow. Doctors recommend placing such a necessary object between the legs, while the left leg is extended and the right leg is slightly bent at the knee. Look how the expectant mother does this in the photo. In this position, your legs will not become numb and the load on your pelvis will be reduced. In addition, obstetricians advise placing a pillow under the stomach.

Important: If the baby has a right-sided presentation, go to sleep on the right side. This will help the fetus lie down correctly.

Often the seventh month of pregnancy is characterized by the following symptoms:

• frequent heartburn;
• nasal congestion;
• difficulty breathing.

When such signs appear, doctors advise sleeping in such a way that the woman’s upper body is raised, in other words, half-sitting.

Another disease that is often diagnosed in pregnant women is varicose veins of the lower extremities. This pathology appears when the eighth or ninth month of gestation begins.

With varicose veins, it becomes difficult to walk in the evening due to swelling. To alleviate the condition, place a special comfortable cushion or pillow under your feet to drain blood from your feet.

It is worth emphasizing that it is impossible to control the position of the body during sleep. Therefore, the optimal solution to the problem that has arisen would be to purchase one that is convenient to lean on. It will not only alleviate the condition, but will also come in handy in the future when feeding the baby.

How to fall asleep quickly

As paradoxical as it sounds, in order to get a good night's sleep, you should start taking care of this right in the morning. And all because our lifestyle and developed habits have a strong impact on the quality of night's rest.

In order to sleep soundly and have a good rest in the evening, you should adhere to the following rules during the day:

• severe fatigue often leads to insomnia, so try not to overexert yourself during the day;
• if lack of sleep bothers you, try giving up daytime rest. It may be possible to fix the problem this way;
• light exercises for pregnant women performed during the day will help you get a good, sound sleep;
• exclude fatty, fried and heavy foods from the evening menu;
• do not make serious decisions at night;
• try not to watch terrible movies before bed;
• Avoid unpleasant conversations in the evening.

A warm bath helps prepare for a night's rest. In addition, in the late afternoon, doctors strongly recommend reducing the amount of fluid you consume so that you don’t have to go frequently to empty your bladder at night. If a pregnant woman feels hungry, you can eat a light sandwich or low-fat yogurt before bed.

Important: Sometimes a woman expecting a child suffers from sleep disorders; the problem can be eliminated with the help of sleeping pills. However, not every medication is approved during pregnancy. Therefore, only a doctor should select such remedies.

While expecting a baby in the last months, women often experience low blood sugar. The following symptoms will help identify this condition:

• general weakness;
• lightheadedness;
• rapid heartbeat.

A slice of sugar or sweet tea will help eliminate such symptoms. However, if alarming symptoms continue to bother you, you should consult a doctor.

What poses should you avoid?

How to sleep during pregnancy and what positions should you avoid? Such questions are increasingly worrying women who are expecting a child. And if the first trimester proceeds without any problems, then each month adds a certain amount of discomfort.

So, what positions and when are contraindicated for expectant mothers:

• From the middle of the second trimester it is not recommended to sleep on your stomach. Since this position poses a threat to the fetus;
• From the end of the second trimester, it is advisable to stop sleeping on your back. The fact is that the uterus increases in size, and when a woman lies on her back, the vena cava is compressed. The result is a disruption of normal blood circulation.

As the due date approaches, expectant mothers complain that it becomes very uncomfortable and swelling of the lower extremities appears. In this condition, you need to properly organize your sleeping area. Use special bolsters or pillows for your feet to ensure proper blood circulation. And don’t forget, sleeping on the left is much more convenient and comfortable.

Organizing proper sleep

During pregnancy, the key to the future mother's good health is a good night's rest. To do this you need to follow a few simple rules:

• an hour before bedtime, ventilate the bedroom to ensure optimal temperature;
• if your lower extremities are cold, sleep in socks;
• It is not recommended to go to bed feeling hungry;
• buy sleepwear made from natural fabrics that will not restrict movement;
• An orthopedic mattress will help ensure a good night's rest.

You can learn more about how to organize a good rest in our video.

And lastly, today in specialized stores you can purchase special pillows for pregnant women of different sizes and shapes. Such devices are very convenient because they can be placed under the side, neck or legs. This will allow the pregnant woman to get better sleep and sleep.

Regardless of what week of pregnancy you are in, proper rest is a prerequisite both at the beginning and at the end of the period of bearing a child. Therefore, in order to restore your strength and rest at night, take note of the recommendations from doctors:

• Avoid taking sedatives and sleeping pills without first consulting your doctor. Remember, every drug has a bad side effect and negatively affects the health of the unborn child;
• You should not drink drinks that contain caffeine. This applies not only to coffee, but also to green tea;
• It is not recommended to eat heavy foods two hours before the planned night's rest. In addition, the volume of fluid consumed 3 hours before bedtime is reduced. The exception is light snacks;
• If you have the opportunity to take evening walks, do not refuse it. But excessive loads are harmful;
• Maintaining a daily routine will help you fall asleep and wake up according to the clock;
• Waking up at night is often caused by cramps. If you develop a similar condition, consultation with a doctor is required;
• before going to bed, do massage movements aimed at relaxation and increase the amount of foods containing calcium in your diet;
• if problems with proper rest are a consequence of fear of the upcoming labor, doctors recommend enrolling in courses for expectant mothers, where you can communicate with women who have already given birth;
• a pregnancy pillow will help you position your belly comfortably and get a good night's sleep;
• good sleep guarantees the correct position.

Important: The closer you get to labor, the more dangerous it becomes to rest at night on your stomach and back. It is advisable that the woman rest on her side during the last trimester. Moreover, regardless of whether you sleep on the left or right. The main thing is that it is comfortable for you and your baby.

And finally, above we found out why some sleeping positions are prohibited, and which position is most comfortable for rest. It remains to be added that in order for pregnancy to proceed easily and not painfully, you need to learn to constantly sleep on your side, and it is better to develop this habit from the first trimester. If you get used to it, you will have full rest throughout your pregnancy.

And lastly, if possible, purchase a special pillow on which it will be a pleasure to lie.

Expectant mothers should not only spend full time during the day, but also properly organize their sleep. A night's rest helps restore resources spent during the day, relax muscles and normalize the functioning of the nervous system. All this is important for the full development of the fetus. The article covers the issues of how to choose the correct sleeping position for pregnant women, which side is better to sleep on, and how to organize the most comfortable sleeping place.

How to choose a sleeping position?

Expectant mothers should know that body position during sleep affects a number of functions and conditions of the body. Postures influence:

• relaxation of the spinal column and proper blood circulation;
• blood supply to the brain;
• hormone production;
• strength of ligaments and joints;
• supplying the body with oxygen and proper breathing;
• proper functioning of muscle tissue;
• cardiac activity and blood pressure;
• full digestive activity.

Reference! It is important to understand that a woman’s morning well-being indicates how her sleep went. If she feels cheerfulness and a surge of strength, then the sleep was complete, but if the state is more like a “squeezed lemon,” then the body position was completely unsuccessful for maintaining and restoring strength.

Some women sleep quite comfortably on their backs, although this position is not the most suitable, as it leads to stagnation of some organs due to constant pressure on the epicenter of the spinal column. Experts do not recommend expectant mothers to sleep on their stomachs, especially in the later stages of their pregnancy. With such sleep, the spine is deformed and leads to constant lack of sleep and more serious consequences.

Doctors consider sleeping on your side to be the most suitable position. This body position helps you relax and fall asleep faster. In addition, this pose helps eliminate snoring and ease breathing, eliminate unpleasant symptoms such as belching and heartburn, and also prevent other digestive problems.

The only disadvantage of the lateral position during sleep is numbness of the fingers or even the entire hand, since sometimes pinched nerve endings and poor circulation occur. But this problem can be easily dealt with with the correct position of the hand due to a comfortable pillow and the organization of a comfortable place to sleep.

Which side to choose for sleeping during pregnancy:

- right side

In the early stages of pregnancy, young mothers can sleep quite comfortably and get enough sleep on their right side. In later trimesters, according to the physiological characteristics of the body, the left side is more suitable. Many women worry about the fact that the heart is located on the left and, supposedly, this is dangerous. But posture during sleep does not have any effect on cardiac activity. The beating of the heart and the flow of blood to it are in no way disrupted.

The right side is also comfortable due to the location of all vital organs away from it. On the left side there is the liver and bile ducts, which function freely and do not cause discomfort. The spine assumes a free and comfortable position, swelling does not form, pressure on the bladder does not occur, and blood circulation in neither the mother nor the child is impaired.

In addition, the right side allows the engorged breast to be positioned freely without squeezing it. The development of mastopathy and other breast diseases is excluded.

Attention! In order to unload the right shoulder, you need to try not to focus on it. To do this, the shoulder is pushed forward a little, preventing poor circulation in the muscles of the forearm and wrist. For a sore back, this pose is the most comfortable. For greater comfort, you can place a small soft pillow between your knees. This measure stabilizes the position of the spine and normalizes pressure from the hips and buttocks.

- left side

Many experts are inclined to believe that the best position for sleeping is on the left side. The left side affects the following processes in the body:

• blood, oxygen and all nutrients flow freely to the placenta;
• the pressure on the urinary canal decreases and the woman sleeps more peacefully and does not experience a premature urge to urinate;
• The spinal muscles relax to the maximum and the spine assumes the most comfortable position;
• there is no excessive stress on the liver area;
• swelling of the extremities is reduced, convulsions are almost completely eliminated.

The left side for sleeping should be used by women from the 27th week of pregnancy. It is during this period that the blood supply to the uterus is ensured most fully with the left-sided position of the body. The fetus in this sleep position develops as comfortably and fully as possible. All organs relax and work in full mode without the slightest glitch.

Important! If a transverse or pelvic presentation is diagnosed, you should fall asleep on the side where the baby’s head is located. This choice is due to the gradual transition of his body to a normal position before childbirth.

Why is baby's position important when choosing a sleeping position?

Pregnant women should be observed by a gynecologist throughout the pregnancy. The examinations he conducts help maintain the health of the mother and the unborn baby from the earliest stages of fetal development. It is the specialist who will be able to accurately select the appropriate sleeping position that will be comfortable for the mother and not cause discomfort to the child.

Determining your sleeping position on your own can sometimes be very difficult. This is due to the fact that the expectant mother’s sensations are dulled due to unusual new reactions of the body. It is sometimes simply impossible for a woman to determine in what position a child is comfortable. It is in this case that she needs a doctor’s advice.

How to organize a sleeping place?

The comfortable state of the woman and the health of the baby depend on the organization of the sleeping space and place to sleep. In order to sleep fully and get enough sleep, you need to follow simple recommendations for arranging a sleeping place:

• Selecting a mattress. It should be quite tough, but also soft at the same time. The spine on such a mattress should take an even position.
• Pillow. For a comfortable position of the head, it should be quite soft and small in size. It is best to choose a pillow with a synthetic filler to avoid allergic reactions from the body. She should not raise her head much above the level of the bed, but only slightly support her neck without affecting the position of the spine.

For your information! For pregnant women, specialized pillows are produced that are U-shaped and about 150 cm long. These models are very comfortable for sleeping. Additionally, they can be placed between the knees for the most suitable side-lying position. For such pillows, it is better to choose hypoallergenic fillings and cotton pillowcases.

• Bed sheets. It is better to purchase cotton products that need to be washed at least once a week.
• Blanket. The choice of covering material should be approached especially carefully. If the blanket is too thin, the woman will experience discomfort due to hypothermia. On the contrary, a blanket that is too warm contributes to an increase in body temperature and malfunction of many organs. It is best to choose breathable natural fillers that have a thermoregulation function. Such blankets are not cheap, but they are simply necessary for the health of the mother and unborn child.

The room should be completely dark during sleep. To do this, thick curtains or blinds are hung on the windows. The air in the sleeping area must be constantly updated. For these purposes, it is best to open the window to micro mode in the summer, and the door to the room in the winter.

To ensure good sleep, bedding must be clean and fresh. You should also regularly do a general cleaning of the room with a damp cloth, be sure to wipe the dust on the cabinets and keep the windows clean. You should not get carried away with aroma candles or other air fresheners; it is best to ensure a natural flow of air into the apartment.

Choosing a sleeping position is an exciting moment for any pregnant woman. She needs to know that the position on the back and stomach is the most suitable for the full development of the fetus. It is best to choose the left or right side for sleeping. You should also carefully approach the arrangement of your sleeping place.

Especially for- Elena Kichak