Which side to sleep on during pregnancy: tips and tricks How to sleep and rest for pregnant women Which side is better to sleep during pregnancy

What pregnant women do not learn - choose clothes, play sports and even sleep! Waiting for the baby takes place in the care of yourself and the child. Expectant mothers at this time often notice disturbances in sleep patterns, it occurs due to hormonal changes that accompany an interesting situation. Already in the early stages, the woman's body changes, as does the sleep pattern, and in the later stages, a large belly does not allow finding a comfortable position. Also, pregnant women have a lot of questions - is it possible to sleep on your stomach, is it possible to sleep on your back, and which side is better to sleep on - right or left.

Sound sleep in the first trimester

This time is often characterized by depression of the nervous system. The expectant mother has drowsiness. You don't have to fight it, just let yourself have a good night's sleep. Think about the future child, who is still so defenseless. Your sleep is important to him too.

In the early stages, you can sleep in any comfortable position. On the stomach, it may not be very comfortable, as the breasts become painful and very sensitive due to hormonal changes. At this time, it is worth accustoming yourself to the postures that you will use in a few months - on the back and on the side.

Features of the second trimester

A woman's well-being improves after 12 weeks of pregnancy. Mood swings and nausea in the morning disappear. By this time, the troubles associated with hormonal changes had already ended. And new inconveniences, such as back pain, excess weight, clumsiness, have not yet begun. They appear, as a rule, in the last months. But the question of how to sleep is becoming more and more acute. What pose to choose?

Sleeping on your stomach is no longer suitable for this time. After all, it increases so much that in this position you can crush the baby with your weight. It is worth considering other options in order to ensure uninterrupted and sound sleep. After all, you yourself will probably be uncomfortable in this position due to a round stomach.

The best position in the second trimester is the supine position. Since the weight of the child is still small, the expectant mother will feel comfortable - the diaphragm and spine will not be squeezed. However, after the baby begins to move, it is advisable to change the position. The most convenient and useful at this time will sleep on your side. Best of all - on the left, but in the middle of pregnancy, the right one is also suitable.

How to sleep in the third trimester

The abdomen at this time increases significantly, which creates new problems and questions. Getting enough sleep in the third trimester is no longer as easy as it used to be. Therefore, it is worth considering important details to help you do this.

It is necessary to prepare for sleep not only yourself, but also the room. Be sure to ventilate it. It is enough to open the window for 10-15 minutes. In the summer, it is recommended to sleep with the window open.
Your nightgown and underwear should be made from natural fabrics. This will make your sleep more comfortable.
The choice of pillow plays a big role. It is important that it is elastic, and also high enough so that the curve of the spine and neck is correct. During sleep, you can put it under your back, and not just under your head. This will reduce the load on the spine, and the back muscles will be able to relax as much as possible. For pregnant women, there are special pillows from which you can make a "nest" for the abdomen. It helps a lot to sleep properly in the third trimester. Experiment with regular pillows of different sizes. You can put them under the leg, under the stomach, under the lower back, between the legs - as you see fit.

On which side?

In later periods, sleep on the left side is recommended. Why exactly on the left? This is due to the peculiarities of the anatomy of women, more precisely, the position of the inferior vena cava, which runs along the right side of the uterus. Sleeping on her right side can cause her to be squeezed by a baby who is already quite heavy in the third trimester. You should try to avoid this. The fact is that the inferior vena cava is involved in the outflow of blood from the pelvic organs and legs. If a pregnant woman often sleeps on her side, she is squeezed. As a result, varicose veins may appear on the legs. In addition, the baby's blood supply may be impaired. Through the placenta, the baby will no longer receive enough oxygen. You will feel that his movements become more intense.

In late pregnancy, it can be uncomfortable to sleep even on your side. How to be in this case, the expectant mother? If you lie on your left side, it is recommended put a pillow under bent at the knee right leg. In this pose:

blood flow to the placenta increases, therefore, the baby will receive enough oxygen for development;
improves kidney function, which is especially important in the last trimester;
you will be less worried about swelling of the legs and arms;
no pressure on the liver;
no pain in the pelvis and back;
ensures optimal functioning of your heart.

However, it is not always better to sleep on the left side in later periods. Sometimes you have to choose the right one. We are talking about the case when it is on this side that your baby's head is located. Doctors call this position of the fetus transverse presentation and recommend sleep on the right side. This will help the child in the future to take the correct position.

From the forums

zamarusia How convenient - so lie down TE)))!!! Just don’t cross your legs))) Try NOT on your back, but on your side - it doesn’t matter. We must listen to our feelings - a woman is the most sensitive creature! Close to nature, you have to do as intuition tells you 😉 🙂

[email protected] And I sleep on my right, then on my left. But I always fall asleep on my back. Yes, and during my first pregnancy, I slept without thinking, the only thing I put small pillows under my back, I couldn’t sleep without them. And I didn’t hear at all that it’s not recommended to sleep on some side. Now I manage to sleep on my stomach (I turn over in my sleep) 😀 Sleep comfortably, listen to your body and baby 😉

Irina I now sleep only on my left side, although after 15-20 minutes. stomach starts hurting badly. My mask has just an ass on the left side and with it he squeezes his stomach under the ribs to unbearable pain. We had a breech presentation and only recently our son turned his head down, but he is still very active and spins to the sides. So I have to sleep on the side where his back is, in order to keep him in the right position.
Just like Olga wrote, she simply stopped sleeping because she was terribly uncomfortable. On the left side it hurts, on the right the baby spins and may again be positioned incorrectly, and the doctor does not advise on the back, because. even on CTG, it was clear that his heart was suffering when I was lying on my back.
We are only 35 weeks old, walk for another month and a half, and I can’t sleep at all. I adapted to doze half-sitting, putting 2 pillows, but my neck gets numb so quickly and my back hurts in the morning.

Natalia Girls, dear, don’t worry about which side to sleep on. Sleep at your convenience. If your child doesn't like it, he will let you know. I slept throughout the pregnancy, as it was convenient for me, both on my back, and on my left side, and on my right. Nobody's veins, stomachs, hearts suffered. The only problem shortly before the birth was to roll over from side to side at night, I had to wake up every time. That's when the child will not let you sleep at night, you will sleep in any position.

Sleeping pills should not be used if you cannot sleep. They can be used only on the recommendation of a doctor and in very rare cases. Any medicine, including sleeping pills, affects not only your body, but also the fragile body of the child.
Do not drink caffeinated drinks at night. These include not only coffee, but also tea. By the way, green tea has more caffeine than black tea.
Carbonated water is recommended to use as little as possible. Do not take large amounts of food or water 2-3 hours before bedtime. A glass of kefir and a small snack in the form of several crackers will help get rid of toxicosis.
Get some fresh air before bed. A walk will be useful, but heavy physical exertion at night is not recommended.
Try to get up and go to bed at about the same time. Regular sleep is very important for the body.
If you suddenly wake up with leg cramps, get up and stand still for a while. After that, do a pinch-relaxing massage. Cramps indicate that there is not enough calcium in the body. Increase your intake of foods that contain it in high amounts. It is especially abundant in poppy seeds, sesame seeds, almonds, greens, beans and dairy products.
Don't be afraid of childbirth. Fear of them is a fairly common cause of insomnia, especially in the last stages. Special courses for pregnant women or stories of friends who have already given birth will help prepare for this important event. Contrast this fear with the desire to see the baby, and you will feel how he recedes. We also read:

Use your pregnancy to build up the strength you'll need after childbirth. When the baby is born, you will no longer be able to sleep soundly. The child may require care even at night. But after giving birth, you can sleep in any position again.

Video

Can't sleep? Baby pushing? Can't find the right sleeping position? The cause of insomnia is not always in a growing tummy. How to deal with hormonal changes and what can a pregnant woman afford in the fight against lack of sleep, except for milk with honey? Yekaterina Ishchenko, in an attempt to fall asleep, was looking for the right position for sleeping under the supervision of the head of the Women's Consultation No. 25, Elena Farafonova.

Olga Leonidovna Maslennikova, obstetrician-gynecologist of the highest category. Work experience in practical medicine — 31 years. What position can you sleep in during pregnancy?

Sleep is vital for a person, since it is during sleep that all the resources of the body are restored. Everyone has their own habits associated with a night's rest - a favorite pillow, a comfortable bed, a certain level of light, and, of course, body position. Some fall asleep only lying on their stomach, while others cannot imagine how it is possible to even just lie down. During pregnancy, the lifestyle of any woman changes, this even applies to sleeping positions. Some provisions are considered potentially dangerous for the unborn baby, so you will have to change your habits. Find out how the most safe and comfortable sleep for a pregnant woman.

In what position is it better to sleep in the 1st, 2nd and 3rd trimesters

A good sleep for a future mother is extremely important, since only if this condition is met, a woman will be calm, attentive and will not constantly feel tired. Consider the recommended sleeping positions for each of the trimesters:

first three months the fetus is still too small, and visually pregnancy is generally invisible. Because of this, absolutely any comfortable sleeping position is allowed, as long as the sleep is strong and full, so that the body can have a good rest. It is worth changing the habitual position only if sleep in it began to bring discomfort - this is often associated with an inflection of the softened isthmus of the uterus. Painful mammary glands can also cause difficulties. Doctors recommend immediately getting used to sleeping on your side, so that later there are no difficulties with changing habits;
second trimester is marked by the fact that the expectant mother already boasts a noticeable rounding of the abdomen. Despite the fact that the fetus is not too large and well protected, excessive pressure on it is not desirable, so sleeping on your stomach is prohibited. It would be best to sit on your side, and for convenience, place a small pillow or roller between your legs. If at first it will not be very comfortable to sleep in this position, do not worry - you will soon get used to it;
on the third, the last trimester of pregnancy, the only acceptable and safe position will be lying on one of the sides. To improve blood circulation and the functioning of the excretory system, the upper leg should be slightly elevated, so it is better to put a pillow under it. A soft pillow under the belly will also help. The best option would be to purchase a special pillow for pregnant women, which provides support for all these areas.

It is worth noting that at night, not only the position of the body, but also other factors for healthy sleep:

the mattress is recommended medium hardness;
the mattress should follow the contours of the body well, so you should opt for a good orthopedic option;
you should not give preference to dependent and too soft spring mattresses, since when the father turns over on the bed during sleep, this will create oscillatory movements of discomfort for the mother and child;
sleep should be healthy, that is, you need to get enough sleep, observing the rule of 8-9 hours of sleep at night;
You need to get up in bed smoothly, without sudden movements.

Video: how to sleep better during pregnancy

Healthy sleep is an integral element of the psychological health and tranquility of the expectant mother, so insomnia definitely needs to be fought. Which sleeping positions will be the most comfortable and how to position a woman with a large belly is shown in detail in this video.

Sleep positions and why they are dangerous for pregnant women

When the fetus is large, in any case, it creates pressure in the abdominal cavity and some difficulties with the functioning of the organs and the circulatory system. To avoid problems, it is important to position yourself correctly during sleep so that this pressure does not increase and does not harm either the child or the mother.

Why you can't sleep on your stomach

Sleeping on your stomach is one of the most common pregnancy problems, as this position is loved and preferred by many. Is this position of the body dangerous for the fetus? There are two opposite answers to this question:

there will be no harm, but only in the early stages. Since there is no big belly yet, the fetus is small and does not yet exert any pressure on the internal organs, which means that in the first trimester you can sleep in absolutely any position, as before;
after the first twelve weeks, that is, one trimester, you will have to respond to this habit, since lying on your stomach can harm the baby. Despite the fact that the fetus inside is reliably protected by amniotic fluid and the muscles of the uterus, when the mother is located on the stomach, unnecessary pressure is still exerted on it. It is quite easy for many mothers to give up the habit, it is enough just to imagine that you are lying with all your weight on your unborn child, and the desire to sleep on your stomach will immediately disappear. The increased sensitivity of the breast, observed in the later stages, can also be a difficulty in this position of the body.

Experts recommend unlearning to sleep on your stomach from the very first days of pregnancy, since if you start this issue when the tummy begins to grow, then in the first place there will be a risk of returning to your favorite position unconsciously during sleep.

Why is it dangerous to sleep on your back?

The position on the back is not considered dangerous for the baby, but such a position during sleep will have to be abandoned - it is dangerous for the mother's body (the restriction again applies to the second half of pregnancy, when the fetus is already quite large in size and weight).

In this position, of course, it is much more convenient than on the stomach, but the baby can put pressure on the blood vessels behind the peritoneum, the bladder and other organs. Because of this, circulatory disorders are diagnosed, stagnation of blood in the pelvis can be diagnosed, the risk of varicose veins increases, constant back pain is formed, and such an unpleasant ailment as hemorrhoids may even appear. Also, the location on the back makes it difficult for the kidneys and the normal outflow of bile. The most dangerous complication is considered to be compression of the mother's vena cava (accompanied by frequent dizziness, heart rhythm disturbances, numbness of the extremities and shortness of breath) and impaired blood flow to the placenta. Thus, sleeping on your back can cause a lot of problems with well-being and health.

Why is it better for pregnant women to sleep on their side, we have already figured out, but on which one? Here, too, there are nuances. Experts say that from a physiological point of view, both for the mother and for the baby, it is better if the sleep is on the left side. This helps not only to normalize blood flow and relieve pain from the back, but also reduce the load on the heart muscle. However, if discomfort is felt in this position, then you should not torture yourself - you can safely roll over to the other side, this is not harmful, the main thing is not to sit with a big belly on it or on your back. In order for the position to be most comfortable, it is often recommended to bend the legs at the knees and separate them with a pillow or roller. This will not only help you sleep soundly, but also feel good. During it is permissible to roll over from one side to the other several times, but this should be done slowly and carefully, without sudden movements.

A special pillow is the best helper

It will help you to sit comfortably on your side, which you can either purchase or make yourself. Today, the choice of such devices is very wide, pillows come in different shapes and sizes, which is chosen according to the height and preferences of mom.

So, we can distinguish the following main types:

in the shape of the letter U - it allows you to provide comfortable support for the abdomen and legs, and when turning over to the other side, there is no need to shift the device. However, such a pillow is quite large, so it will be difficult to place it on a small bed;
J-shape. A more compact version of the first pillow has all the same advantages, however, when turning it over, you still have to shift it;
C and G-shaped pillows. They can be used not only for sleeping, but also for convenient placement and feeding of the baby when he is already born. These options are also quite large and take up a lot of space;
in the shape of the letter I. This is the simplest and most compact option, which will provide no less significant assistance during pregnancy than other types.

Such devices will help create the most comfortable conditions for sleeping on your side and the normal functioning of the body in such a crucial period. They are comfortable, relaxing, and quite affordable, making them very popular.

The expectant mother should have a good rest. Quality sleep is especially important. There are many small details: the correct position in bed, which varies depending on the gestation period, a certain posture, the presence of special devices. All this is important not only for psychological comfort, but also for maintaining the health of the fetus. How should you sleep?

Why is it important for pregnant women to sleep well?

Proper sleep is an important task that any expectant mother should perform. This is important for:

Complete fetal development. This is the absence of a mechanical effect on the child from the outside and good blood flow in the mother-placenta-fetus system.
Proper functioning of organs in contact with the uterus or located next to it.
Creation of a favorable psychological background.

Comfortable sleep allows you to enjoy motherhood. Stress, fatigue, fatigue arising from systematic lack of sleep not only worsen mood, but also form a negative attitude towards the child deep in the subconscious.

In the 1st trimester, the question of choosing a sleeping position should not be acute for a woman. A pregnant woman can choose absolutely any position that will not cause her discomfort and will not harm the fetus. In the early stages of pregnancy, you only need to occasionally lie down in certain positions in order to accustom your body.

From about 12-14 weeks, when the stomach grows and becomes noticeable, it becomes not very comfortable to sleep on it, and it is extremely dangerous, so it is recommended to sleep on your back until 28 weeks. This position is the most physiological.

Starting from the 3rd trimester, the uterus with a growing baby reaches a significant size. A heavy organ puts strong pressure on the ureters, kidneys, rectum, and blood vessels (inferior vena cava, abdominal aorta).

If the rules of rest are not observed, development is possible:

Disorders of the placental blood flow. This condition leads to fetal hypoxia, delayed growth and development.
Hemorrhoids.
Varicose veins of the lower extremities.
Back pain of unknown etiology.
arterial hypotension.
Kidney pathology. Against the background of ischemia and impaired outflow of secondary urine caused by compression of the pyelocaliceal system and ureters, infection with the development of pyelonephritis, kidney abscess and other infectious complications is possible.
Stopping the process of defecation and digestion due to squeezing the intestines, especially the rectum.
Disorders of the heart. The condition is caused either by compression of the inferior vena cava and a sharp drop in preload, or by compression of the abdominal aorta and a multiple increase in afterload. Both conditions are extremely dangerous and can lead to sudden cardiac arrest.

Which side is better to sleep on?

Sleeping on your back in the last stages is not the best idea (read more in the article: why pregnant women should not sleep on their backs for a long time?). To prevent accidental rollover on your back during sleep, you can put a pillow.

In the 2nd trimester, you can sleep on any side, preferably on the one to which the back of the baby is turned. You can find out the location of the fetus by the results of ultrasound.

From the beginning of the 3rd trimester, you can only sleep on your left side. This is due to the risk of squeezing the liver and right kidney (when lying on the right side), which are located 1.5-2 cm below the left. Squeezing the liver leads to stagnation of blood in the inferior vena cava and disruption of the gastrointestinal tract, kidneys and ureter - to pyelonephritis. For greater sleep comfort, you can put special pillows under your feet that prevent you from rolling over in your sleep.

Sleeping on the left side is recommended in any position of the fetus. With a transverse or oblique presentation, you need to be located on the side to which the baby's head is turned. The breech presentation of the fetus can be corrected by itself with the constant presence of the pregnant woman on her left side.

How to get out of bed during pregnancy?

Getting up from a supine position during pregnancy is strictly prohibited. This leads to an increased load on the ligamentous and supporting apparatus of the uterus, as well as on neighboring organs.

To prevent possible damage, you need:

Turn sideways. It is better if this side is left. If not, on the one that is closer to the edge of the bed.
You need to lower your legs from the bed and lean on your elbow on the side on which the pregnant woman will sleep on her side.
Slowly take a vertical position, leaning with both hands on the sleeping place and lowering your legs down.
Get up nicely. It is advisable to use some kind of stable object to help to ease the load on the muscles of the back and abdominals. The back of a chair or armchair, a handrail on the wall, or another person will do.

What can interfere with sleep, how to deal with it?

Anything can interfere with proper sleep and rest during pregnancy, ranging from the rapid flow of thoughts and emotional lability of a woman to the pathologies present. The most common causes of sleep disorders:

hormonal changes;
limited desired positions for sleeping;
back pain;
baby movements;
frequent urge to urinate;
heartburn;
dyspnea;
swelling in the legs, leading to cramps, goosebumps, numbness;
itching in the area of stretch marks on the abdomen.

The full sleep of the expectant mother is a guarantee of the health of the baby in the womb. A woman is obliged to do everything to protect herself from factors whose influence can disrupt the normal course of sleep.

Also, to ensure quick falling asleep and sound sleep, it is recommended:

Ventilate the room before going to bed.
Keep the bedroom at the right temperature. In 1-2 trimesters it is 22-25 degrees, in the 3rd trimester it is not higher than 21, but not lower than 19.
Have a light snack 30-40 minutes before bedtime. This will allow you to load the gastrointestinal tract a little and get rid of dyspeptic disorders (heartburn, belching, etc.).
Sleep in loose and comfortable clothes. There are many special pajamas for pregnant women.
At night, sleep on orthopedic mattresses and use special pillows for pregnant women.
To eat well. Nutrition should be complete, and food should be rich in vitamins, minerals, macro- and microelements. It is better to give preference to fresh vegetables and fruits.

How not to sleep in early and late pregnancy?

How not to sleep during early and late pregnancy, and why is it harmful? Starting from the 15th week of pregnancy, it is not recommended to sleep on your stomach. This leads to compression of the uterus and the fetus in it. The uteroplacental blood flow is disturbed, hypoxia may develop, which in the future is manifested by a delay in the growth and development of the child, less often by defects in internal organs and systems and other anomalies. The most severe case is mechanical damage to the fetus and its intrauterine death.

From the 28th week of pregnancy, it is forbidden to sit on your back. Preference should be given to the position on the side. Two strong formations in a woman's body are the uterus and the spinal column. When positioned on the back, they compress all the organs between them, leading to many violations of their functions.

Compression of the inferior vena cava entails a reduction in the return of venous blood to the heart, a sharp decrease in the volume of circulating blood. There is acute blood loss in the body of a woman in position. Compression of the abdominal part of the aorta leads to even more catastrophic consequences. The afterload on the heart is maximum, which contributes to a significant increase in blood pressure (up to 200-250 mm Hg). Under such conditions, cardiac arrest or hemorrhagic stroke can occur.

No less dangerous is compression of the kidneys and ureters. This leads to stagnation of blood and waste products. A favorable environment is created for the reproduction of many microorganisms that contribute to the infection of the renal tissue and the development of pyelonephritis.

Pillows for pregnant women and other useful devices

There are many specialized pillows for pregnant women. They are very soft, have a comfortable shape for the body and help you fall asleep quickly. In addition, these devices prevent the woman from turning during sleep.

The table shows the main types of pillows.

Form	Specifications	Features of use
horseshoe	Large, comfortable, provides support for all parts of the body and prevents rollover during sleep.	The stomach is located on the front roller, the back rests against the back, the head lies on the rounded part of the pillow.
"Bagel"	Covers the whole body, helps to support the back, head and stomach.	The “horn” of the pillow is clamped with the legs, the upper part of the “bagel” is hugged by the hands, while the stomach rests on the side roller, and the back is located between the “horns”.
G-shaped	Practical, compact, but not suitable for many because of the protruding "tail".	The "tail" of the pillow is placed under the stomach, the legs wrap around the lower side roller, the head lies on a spacious rounded part.

Pregnancy is a colossal energy expenditure of the whole organism, which needs to be restored qualitatively and regularly. And nature has not come up with a better way than a full night's sleep. Lack of sleep can cause rapid fatigue, irritability, nervousness, dizziness and increase some of the symptoms of pregnancy, such as toxicosis.

But you need to sleep right. After all, pregnancy is a special state in which the body and its needs change. We will talk about how to sleep during pregnancy in order to get enough sleep and fully relax in our article.

Proper sleep during pregnancy

In order for sleep to bring maximum benefit, you need to understand what is happening in the body of the expectant mother and how to properly organize the whole process:

the body of a pregnant woman can fully relax and recover in no less than 8.5-9 hours (1 hour of this time can be allocated for daytime sleep);

the room should be ventilated, the air temperature should not exceed 20-22 degrees;

before going to bed it is better to avoid heavy, fatty, spicy foods;

good rest is facilitated by long daytime walks in the fresh air;

create your own, individual relaxing ritual before going to bed: take a bath, drink warm milk, turn on soothing music, tune in to sleep, etc. - it should include everything that will help you relax and go to sleep easier.

Why the right sleeping position is so important

The correct posture during sleep will help to cope (or avoid) not only with discomfort, but also with such health problems as:

pain in the abdomen and back;

dizziness;

violation of blood circulation;
irritability;

depressed state;

Incorrect body position during sleep can adversely affect the condition of the unborn baby: first of all, there may be problems with blood supply, and this is very dangerous at any stage of pregnancy. It is necessary to take into account the changes that occur throughout pregnancy. The child grows, puts pressure on the internal organs of the expectant mother, the load on the spine, heart, etc. increases.

What are the best positions to sleep in during pregnancy?

The most logical answer: it is best to sleep in a way that is comfortable for a woman. But this will not be entirely correct, because in addition to tangible discomfort, there are also invisible dangers. The most serious danger is a violation of blood flow. The consequences can affect primarily the well-being and development of the fetus. Therefore, it is better to adhere to the following recommendations:

sleeping on the left side will allow blood to circulate freely both in the body of the expectant mother and in the body of her baby, blood circulation improves in general, in addition, the liver works better in this position, the risk of swelling of the legs decreases;

it is best not just to lie on your left side, but to lean back slightly at the same time, you can use additional pillows or a roller from a blanket to support your back;

it is not necessary to sleep all night in one position, it would be more correct to change position several times;

lying on the left side, it is better to bend the right leg at the knee, and stretch the left leg, it is convenient to put a pillow between the knees;

with swelling of the legs, it would be more correct to place either a small roller or an elongated pillow under the feet;

in the later stages, when the stomach becomes larger, you can put a small pillow under it;

now you can purchase a special pillow for pregnant women, it is elongated, due to which it comfortably supports both the stomach and back during sleep and rest, and after childbirth it can be used for convenience when feeding the baby.

But the main guideline in choosing a sleeping position is the gestational age. Each trimester has its own nuances:

1st trimester - if there are no medical contraindications, you can sleep in any comfortable position. An exception would be a multiple pregnancy - it is better to avoid the prone position.

2nd trimester - up to 25 weeks it is better to sleep on your side or back, after it is better to refuse constant sleep on your back.

3rd trimester - it is optimal to sleep on your left side, periodically not fully leaning back on your back. Sleeping on your back is already uncomfortable and unsafe: obstruction of blood flow can cause fetal hypoxia. Sleeping on the right side can lead to disruption of the ureter and, as a result, to pyelonephritis.

How not to sleep during pregnancy

After the 25th week, you can not sleep on your back. In this position, the growing uterus presses on the artery and impedes blood circulation, which can lead to a lack of oxygen and fetal asphyxia.

the mattress should not be too soft or too hard, the spine should not bend in the “lying on its side” position, a special orthopedic mattress would be an ideal solution;

bedding and sleepwear should be made of comfortable natural fabrics - the skin of the expectant mother should breathe during sleep, you can put on socks on your feet, because it is very difficult to fall asleep with cold feet;

the blanket should not be too heavy or cold, it will be difficult to fall asleep under it and the quality of sleep deteriorates;

limit the use of liquids in the evening: water, tea, any drinks;

give up coffee not only in the evening, but also during the day;

you need to go to bed at the same time, so the body develops the habit of the correct sleep time;

before going to bed, it is useful to do a water massage of the calves - this will improve blood circulation and relieve night cramps in the legs;

if the fetus has a transverse presentation, you need to sleep on the side where the baby's head is located;

if you have problems sleeping at night, it is better not to sleep during the day;

the evening should be freed from excessive emotional stress: heavy films, intense conversations, experiences, and generally any negativity;

give preference to calm types of physical activity: fitness for pregnant women, hiking, swimming or yoga;

use a large number of pillows - under the back and legs, to give a semi-sitting position, for lining and support.

What pregnant women do not learn - choose clothes, play sports and even sleep! Waiting for the baby takes place in the care of yourself and the child. Expectant mothers at this time often notice disturbances in sleep patterns, it occurs due to hormonal changes that accompany an interesting situation. Already in the early stages, the woman's body changes, as does the sleep pattern, and in the later stages, a large belly does not allow finding a comfortable position. Also, pregnant women have a lot of questions - is it possible to sleep on the stomach, is it possible to sleep on the back, and on which side is it better to sleep - right or left.

Features of the second trimester

The best position in the second trimester is the supine position. Since the child's weight is still small, the expectant mother will feel comfortable - the diaphragm and spine will not be squeezed. However, after the baby begins to move, it is advisable to change the position. The most convenient and useful at this time will sleep on your side. Best of all - on the left, but in the middle of pregnancy, the right one is also suitable.

How to sleep in the third trimester

It is necessary to prepare for sleep not only yourself, but also the room. Be sure to ventilate it. It is enough to open the window for 10-15 minutes. In the summer, it is recommended to sleep with the window open.
Your nightgown and underwear should be made from natural fabrics. This will make your sleep more comfortable.
The choice of pillow plays a big role. It is important that it is elastic, and also high enough so that the curve of the spine and neck is correct. During sleep, you can put it under your back, and not just under your head. This will reduce the load on the spine, and the back muscles will be able to relax as much as possible. For pregnant women, there are special pillows from which you can make a "nest" for the abdomen. It helps a lot to sleep properly in the third trimester. Experiment with regular pillows of different sizes. You can put them under the leg, under the stomach, under the lower back, between the legs - as you see fit.

READ IN DETAILS: Pillows for pregnant women - types of pillows and how to choose the right model

On which side?

blood flow to the placenta increases, therefore, the baby will receive enough oxygen for development;
improves kidney function, which is especially important in the last trimester;
you will be less worried about swelling of the legs and arms;
no pressure on the liver;
no pain in the pelvis and back;
ensures optimal functioning of your heart.

From the forums

zamarusia How convenient - so lie down TE)))!!! Just don’t cross your legs))) Try NOT on your back, but on your side - it doesn’t matter. We must listen to our feelings - a woman is the most sensitive creature! Close to nature, you have to do as intuition tells you 😉 🙂

And I sleep on my right, then on my left. But I always fall asleep on my back. Yes, and during my first pregnancy, I slept without thinking, the only thing I put small pillows under my back, I couldn’t sleep without them. And I didn’t hear at all that it’s not recommended to sleep on some side. Now I manage to sleep on my stomach (I turn over in my sleep) 😀 Sleep comfortably, listen to your body and baby 😉

Irina I now sleep only on my left side, although after 15-20 minutes. stomach starts hurting badly. My mask has just an ass on the left side and with it he squeezes his stomach under the ribs to unbearable pain. We had a breech presentation and only recently our son turned his head down, but he is still very active and spins to the sides. So I have to sleep on the side where his back is, in order to keep him in the right position.
Just like Olga wrote, she simply stopped sleeping because she was terribly uncomfortable. On the left side - it hurts, on the right the baby spins and may again be positioned incorrectly, and the doctor does not advise on the back, because. even on CTG, it was clear that his heart was suffering when I was lying on my back.
We are only 35 weeks old, walk for another month and a half, and I can’t sleep at all. I adapted to doze half-sitting, putting 2 pillows, but my neck gets numb so quickly and my back hurts in the morning.

Natalia Girls, dear, don’t worry about which side to sleep on. Sleep at your convenience. If your child doesn't like it, he will let you know. I slept throughout the pregnancy, as it was convenient for me, both on my back, and on my left side, and on my right. Nobody's veins, stomachs, hearts suffered. The only problem shortly before the birth was to roll over from side to side at night, I had to wake up every time. That's when the child will not let you sleep at night, you will sleep in any position.

Sleeping pills should not be used if you cannot sleep. They can be used only on the recommendation of a doctor and in very rare cases. Any medicine, including sleeping pills, affects not only your body, but also the fragile body of the child.
Do not drink caffeinated drinks at night. These include not only coffee, but also tea. By the way, green tea has more caffeine than black tea.
Carbonated water is recommended to use as little as possible. Do not take large amounts of food or water 2-3 hours before bedtime. A glass of kefir and a small snack in the form of several crackers will help get rid of toxicosis.
Get some fresh air before bed. A walk will be useful, but heavy physical exertion at night is not recommended.
Try to get up and go to bed at about the same time. Regular sleep is very important for the body.
If you suddenly wake up with leg cramps, get up and stand still for a while. After that, do a pinch-relaxing massage. Cramps indicate that there is not enough calcium in the body. Increase your intake of foods that contain it in high amounts. It is especially abundant in poppy seeds, sesame seeds, almonds, greens, beans and dairy products.
Don't be afraid of childbirth. Fear of them is a fairly common cause of insomnia, especially in the last stages. Special courses for pregnant women or stories of friends who have already given birth will help prepare for this important event. Contrast this fear with the desire to see the baby, and you will feel how he recedes. We also read: how to deal with insomnia during pregnancy

Video

Olga Leonidovna Maslennikova, obstetrician-gynecologist of the highest category. Work experience in practical medicine - 31 years. What position can you sleep in during pregnancy?

During pregnancy, a mother's body undergoes many changes that can change a woman's sleep. A growing belly, hormonal changes, pressure of the uterus on the bladder can lead to the fact that a night's rest becomes inferior. This condition negatively affects the physical and emotional mood of the mother, so it needs to be dealt with. How to sleep during pregnancy? Can I sleep in my usual position? What to do if insomnia haunts? About all this - in detail in our article.

How to choose the right and comfortable sleeping position?

Everyone has their favorite sleeping positions. But, unfortunately, not all of them are acceptable for a woman during the period of bearing a baby. Some positions can harm both the expectant mother and the child. And others will become uncomfortable as the pregnancy progresses.

The first 12 weeks is the period when you can not think about how to sleep during pregnancy. Any position is suitable for relaxation during this period. At a later date, you will have to choose a position.

The optimal position for sleeping during pregnancy is on the side, preferably on the left. At the same time, all the necessary nutrients come to the baby, since this position ensures normal blood circulation. When a woman sleeps on her left side, the liver is not compressed and the heart works well. If a transverse presentation of the fetus is detected, then the expectant mother is recommended to lie down more often on the side in which the baby's head is located.

The choice of positions for a pregnant woman is not so great - the position on the right or left side, which must be changed several times a night.

What to do to fall asleep faster?

Strange as it may sound, in order for sleep to be calm, you need to start taking care of it in the morning. A person's lifestyle, his daily routine largely determines the quality of sleep.

Don't overstress. Excessive fatigue can have the opposite effect of what is expected, and instead of sound sleep, lead to insomnia.
If you have problems with sleep, you will have to give up daytime rest for several days, even if the woman is used to it and she needs it. Perhaps this measure will help solve the problem of night sleep.
Doing moderate physical activity throughout the day. Swimming, dancing, hiking or special fitness for pregnant women are very useful.

In order for sleep to be strong and healthy, in the evening you should not eat heavy food, engage in active physical or mental labor. No need to plan unpleasant conversations for the night, make serious decisions, watch heavy films.

A warm bath taken at night with the addition of a few drops of aromatic oil will have a relaxing effect on the body of the expectant mother. In the evening, you should reduce your fluid intake so that you do not have to empty your bladder often at night. You can drink a glass of warm milk with honey or chamomile tea - an excellent proven remedy for insomnia. If you are concerned about the feeling of hunger, then before going to bed during pregnancy, it is recommended to arrange a light snack, for example, eat a sandwich with boiled lean meat. Read more about nutrition during pregnancy →

One of the causes of insomnia during this period may be a decrease in blood sugar levels. You can determine this condition by such symptoms as weakness, heart palpitations, dizziness. A piece of sugar, sweet tea or juice will help get rid of this problem. If symptoms recur, they should be reported to the doctor.

Massage of the back and legs before going to bed has a relaxing effect. It will help get rid of lower back pain and prevent nighttime leg cramps. In some cases, sex can help you unwind before bed. If for health reasons it is not forbidden, then you can try this way of dealing with insomnia.

If sleep disturbances become a problem, you can solve the problem with the help of sleeping pills. Since only a few drugs are allowed during pregnancy, it is extremely important not to self-medicate. The doctor must choose the medicine.

Prohibited sleeping positions during pregnancy

How not to sleep during pregnancy? Starting from the middle of the second trimester, you can not sleep on your stomach. This position is a direct threat to the child. But the refusal to sleep on the stomach does not cause problems, because for long periods it is uncomfortable to lie like that.

Giving up sleeping on your back is much more difficult. And this should be done by the end of the second trimester. This need is due to the fact that the growing uterus compresses the vena cava, therefore, blood circulation and nutrition of the organs of the mother and child are disturbed. Lying on your back in late pregnancy can lead to dizziness, loss of consciousness in a woman, and rapid fetal movements.

How to organize your sleep?

A good rest is necessary for a woman's body during the period of bearing a child. Therefore, it is important to understand how to make sure that you sleep enough and soundly during pregnancy.

Sleep will come faster and be better if:

well ventilate the bedroom and ensure a comfortable temperature;
sleep in socks when your feet are cold;
do not go to bed with a feeling of hunger, but also do not eat a lot before bedtime;
buy beautiful and comfortable sleepwear that does not restrict movement;
sleep on a comfortable mattress;
use pillows of different sizes and shapes, or a special pillow for pregnant women (they can be placed under the side, neck, legs to ensure the most comfortable body position).

The importance of healthy sleep during pregnancy

Good quality sleep is of great importance for a pregnant woman. During this period, numerous changes occur in the body that increase the load.

Normal for a future mother is considered to be 8-10 hours of sleep at night and, if necessary, several half-hour breaks during the day. If a woman does not sleep enough, the immune system worsens, mood swings are observed, and appetite decreases. This can adversely affect the health of the expectant mother and the development of the baby.

What can interfere with sleep?

Unfortunately, many circumstances prevent the expectant mother from falling asleep:

hormonal changes;
limiting positions in which you can sleep during pregnancy;
back pain;
baby pushes;
the need to get up often to go to the toilet;
heartburn;
leg cramps;
dyspnea;
itching of the skin on the abdomen due to stretching.

In addition to physiological causes, insomnia can be caused by psychological, for example, nervous stress, tension, fears of childbirth, anxiety for the baby. Uncomfortable emotional climate in the family and at work, unpleasant news before bedtime can lead to sleep disorders.

Good rest is the basis for maintaining the health of the expectant mother and the normal development of the child. Sleep problems need to be analyzed and their cause identified. This will help you figure out how to sleep soundly during pregnancy.

Perhaps a change in diet, a walk before bedtime, or the purchase of a comfortable pillow for a pregnant woman will be sufficient. If the cause of insomnia lies in fears, then you can attend special courses for expectant mothers, which will prepare for childbirth.

Useful video about sleeping positions during pregnancy

Good sleep during pregnancy is the key to the well-being of the expectant mother, and therefore the child. But how to sleep during pregnancy, so that after waking up you feel cheerful, and do not suffer from aches and numbness of certain parts of the body.

Which side is recommended to sleep on during pregnancy?
- 1 trimester
- 2 trimester
- 3rd trimester

1 trimester. In the early stages, while the fetus is still very small, a woman can sleep in any comfortable position. You can only sleep on your stomach for the first 11 weeks of bearing a baby, because in the first trimester the uterus is protected from squeezing by the pubic and pelvic bones, and the bladder takes on all the blows and pressure. The only thing that can bring discomfort to a pregnant woman is soreness and increased sensitivity of the breast. That is why many women give up their favorite sleeping position already from the beginning of the first trimester of pregnancy.

2 trimester. By the twelfth week, the uterus begins to go beyond the boundaries of the pubic joint, and although the fetus is reliably protected from external pressure by adipose tissue, the uterine wall and amniotic fluid, it is still not advisable to sleep on the stomach from the second trimester.

From 25-28 weeks of pregnancy, when the fetus begins to grow actively, you should not sleep on your back either, because such a sleeping position can cause:

deterioration of blood circulation in the placenta, as a result of which the fetus may suffer from oxygen starvation (hypoxia);
development in the future mother of hemorrhoids, venous congestion and edema in the lower extremities, varicose veins and even thrombophlebitis;
aching back pain;
lowering blood pressure, and as a result of the appearance of dizziness, weakness, darkening in the eyes, tinnitus, rapid breathing, heavy sweating, nausea (perhaps even vomiting);
the appearance of digestive problems (since the uterus will compress the intestines and its large blood vessels);
disruption of the kidneys and heart.

The complications described above are due to the fact that when you sleep on your back, the enlarged uterus is pressed against the spine, squeezing the inferior vena cava and aorta (see Figure 1). Clamping of the inferior vena cava, which carries blood from the lower extremities up to the heart, causes a decrease in the return of venous blood to the heart, and the woman's blood pressure decreases, blood in the veins stagnates, and uterine and renal blood flow decreases.

Figure 1 - Demonstration picture of why you need to sleep on your side during pregnancy

You can put a large pillow under your back, which, when changing positions, will prevent the woman from lying on her back.

The sleeping position is so individual that it will be more comfortable for some to sleep on the right side, for others the baby will signal with kicks that it is uncomfortable for him to be in this position, and then it is better to roll over to the other side.

3rd trimester. During this period, it is recommended to sleep exclusively on the left side, because lying on the right side, the grown-up baby squeezes the woman's liver and right kidney, which is located slightly lower than the left one. Clamping of the ureter of the kidney leads to stagnation of urine, as a result of which a disease such as pyelonephritis can develop.

For a more comfortable sleep, it is recommended to put a pillow between the legs, while stretching the left leg and bending the right knee (see Figure 2). So the legs will not become numb, and the load on the pelvis will be less. You can also put a small pillow under your stomach.

Figure 2 - Photo of the correct body position during sleep

Sleeping on the left side is also recommended if the fetus is in the wrong position. With a transverse presentation of the fetus, you should sleep on the side where its head is displaced. It is also useful to do the following exercise: lie on one side for about 5-10 minutes, then roll over to the other side, also for 5-10 minutes. Perform on an empty stomach for 1 hour 2-3 times a day.

With the pelvic location of the fetus, it is useful to sleep on the left side and regularly perform the following exercise: lie down on a hard, flat surface, placing a pillow folded in half under the buttocks so that the pelvis rises 20-30 cm above the level of the head. Stay in this position for about 5 minutes (but not more than 15 minutes). We take this pose 2 times a day for 2-3 weeks starting from 32 weeks (not earlier).
And as soon as the baby takes the correct position, you need to start wearing a bandage regularly (with a long stay on your feet).

If a pregnant woman often has heartburn, nasal congestion, difficulty breathing, then you should sleep so that the upper body is elevated.

With varicose veins, edema and leg cramps, it is recommended to put a pillow under the feet during rest so that the blood moves away from the lower extremities better.

It is impossible to control the position of your body during sleep, therefore, for a future mother, a pillow for pregnant women will become an indispensable assistant in this matter, which, after the baby is born, can help mommy take a comfortable position during feeding.

What is the best pillow to sleep on during pregnancy?

There are many options for pillows on sale, but during pregnancy, a woman needs a special version of this bedding, because during this period the anatomy of her body changes. Therefore, a special pillow for pregnant women was developed.

Disadvantages of this pillow:

can take up a lot of space on the bed (with small dimensions of the bed, it will be uncomfortable for the next sleeper to sleep);
a little hot in summer, because the fillers retain heat and do not absorb moisture released by the body;
must be washed in dry cleaning (if the pillow does not fit in the machine);
capable of being electrified;
the filler made of polystyrene balls rustles.

Material. Ball holofiber - siliconized balls that look like curls of sheep's wool.

Hollofiber quickly restores its shape, resistant to washing and creasing. It is soft to sleep on products made from it, they are environmentally friendly and hypoallergenic, ticks do not start in such material, and sweat and odors are not absorbed. The material can be machine and hand washed at a temperature not exceeding 40 ° C, you can dry the product in a centrifuge.

Styrofoam balls (or granules) are an environmentally friendly durable material that resembles foam balls. The hardest filler in comparison with other types of synthetic materials.
These balls cannot be washed in the washing machine.

Swan artificial down is a synthetic material with a fibrous structure. Such a filler has the following characteristics: it does not cause allergies, antibacterial, light and elastic, does not stray into lumps after washing.
Synthetic down can be washed by hand and in a washing machine (at t up to 40 ° C), it dries quickly.

The synthetic winterizer is usually not used in the manufacture of pillows for pregnant women, because it is not suitable for allergy sufferers and asthmatics, because. contains an adhesive that can cause coughing fits and other manifestations of these diseases. In addition, this material quickly strays into lumps.

Forms. In the form of G - a pillow of a large size. Performs the following roles: supports the head and tummy; does not allow the pregnant woman to roll over on her back; allows you to sit comfortably with your leg on the pillow.

In the shape of U - a large pillow in the form of a horseshoe. It will ensure good sleep, comfortable leisure activities and feeding the child. The U-shaped pillow ensures the correct position of the body during sleep and relieves stress from the pelvis and spine. Even children and husband will like such a pillow, because you just want to lie in an embrace with it.

In the form of C - a universal pillow model. Designed for both sleeping and feeding the baby. During feeding, it supports the elbows, relieving tension from the shoulder (when feeding while sitting). It is convenient to make feeding and lying down.

The shape of the "nest" allows you to leave the crumbs unattended until mommy brings clean sliders. By placing the baby in the recess in the middle of the pillow, you will provide him with protection from falling out of bed. Also, the inner semicircle of the "eski" can be used as an auxiliary support when sitting down the crumbs.

L-shaped and I-shaped are good options for a small bed. The L-shaped model perfectly replaces the usual head pillow. At the same time, she supports her back well, preventing a woman from rolling over on her back in her sleep.

The I-shape is designed to act as a pillow for the head and support for the thigh. Can be rolled into desired shape.

In the form of V (crescent or boomerang) - a compact version. Despite its small size, it retains the necessary functions of a pillow for pregnant women: it can support the head and tummy, or the back or neck (in the “sitting” or “half-sitting” position), or the pelvis and tummy (when it is located between the legs). Indispensable when feeding a child.

You can buy these pillows in this online store.

Any of the described pillows, if desired, can be made with your own hands. To help the needlewoman, the pictures show the sizes of the pillows so that patterns can be made from them.

Hollofiber and other fillers can be bought online. For one large pillow you need about 3 kg of holofiber.

Note!
Styrofoam balls are very electrified, and it is not easy to stuff a pillow with them, everything sticks to the fabric, and then there will be a lot of cleaning.

Expanded polystyrene balls shrink over time, and it becomes necessary to fill them with new granules, the price of which for 50 liters reaches $ 7 (430 rubles). For one large product you need 100-120 liters.

You can buy them on sites that sell frameless bean bags, ottomans and pillows for pregnant women.

The video clearly shows where the inferior vena cava passes, and why you should not sleep on your back in the third trimester of pregnancy.

Pregnancy affects not only the body of the future mother, but also her habits, character, lifestyle. It is quite difficult for women to endure sleep disturbances caused by a rounded tummy. Whether you are sleeping or watching TV - all the time you need to choose a comfortable position, which, moreover, should be safe for the baby.

Moms should ask what positions are acceptable in sleep during each trimester, what is the risk of falling asleep on your back or stomach, and what devices should be used to endow the process.

Choose a position according to the trimester

Every woman should know how much time and how pregnant women should sleep. Scientists have found that more than 85% of expectant mothers suffer from insomnia and sleep disorders, they often have nightmares or sleep does not reach the deep phase. This process is complicated by the fact that pregnant women are often tormented by drowsiness, especially in the first trimester. In the last months, on the contrary, a woman sleeps much less. All these features should be taken into account when choosing a favorable posture for relaxation. Normally, a girl is given 10 hours a day for a night's sleep, then the body will fully rest and deal with unpleasant manifestations such as toxicosis and bloating more successfully.

We also ask you to take part in the questionnaire: Did you have sleep problems during pregnancy

Related article: Insomnia during pregnancy: how to get rid of it?

A comfortable sleeping position will vary depending on the length of time.

First trimester

Drowsiness increases many times to the point that a woman wants to sleep at any time of the day. This is due to the restructuring of the body, weakening of the immune system and hormonal disruptions.

During this period, women begin to wonder if it is possible for pregnant women to sleep on their right side, left, back, stomach, which positions are undesirable. Since the first 1-2 months the girl may not even know about the onset of pregnancy, the opportunity to sleep out of habit remains and this in no way harms the development of the child. That is, in the first trimester, you can sleep in any comfortable position, but gradually accustom yourself to fit and fall asleep on your left side. Also, due to toxicosis, many women wake up in the middle of the night or in the morning. To reduce the symptom, lie on either side in a slightly elevated position (high pillow). Remember that nausea is aggravated in a strictly horizontal position, as well as in a position lying on your stomach or back.

Second trimester

The girl notes the rounding of the tummy, the first discomfort appears during sleep, especially when trying to turn on her stomach. Control the process, because resting on the stomach disrupts blood circulation to the area, which may cause a lack of oxygen and nutrients in the baby. With a relatively small belly, it is allowed to fall asleep on your back or right side. Get ready for insomnia and possible cramps.

third trimester

After 6 months, it will be quite difficult to find a comfortable position for sleeping. The baby begins to move and even push, as his sleep pattern does not match yours at all. Also increased swelling of the body and limbs, which leads to heaviness and cramps in the legs. Before going to bed, it is recommended to perform a massage in the area of stiff muscles, stretch them well. Many mothers are interested in how to sleep better during pregnancy in the third trimester. First of all, find a comfortable pillow or purchase a pregnancy pillow to place under or between your knees. This position allows you to reduce the load from the limbs, relieve pain and normalize sleep. The tummy is also carefully laid on a pillow and we fall asleep on our side (preferably on the left).

To successfully fall asleep, you can perform a simple exercise. Lie on your back, close your eyes, relax your shoulders. Gently pull your chin toward your chest and place your palms on your lower abs. Take a deep and slow breath, then exhale normally, controlling the rhythm of breathing with the palms of your hands. Then lie on your side, bend your knees and place the necessary pillows (under your head, between your legs and under your stomach). Continue to follow the chosen rhythm of breathing, trying to relax the body as much as possible and pull the chin to the chest while inhaling.

All women are interested in why pregnant women need to sleep on their left side. The fact is that only this posture will protect against pressure on the vena cava, the branches of which lie to the right of the uterus. Through them, blood returns from the lower extremities through the pelvis to the heart. Lying on the left side, you should bend your right leg at the knee and put a pillow under it. At the same time, it can also be placed on the right side, especially if the expectant mother has kidney problems, operations have been performed, or stones have recently been removed.

For convenience, it is recommended to take a long pillow or blanket and place it between the knees (under them). The most comfortable pillow for pregnant women will bring to your rest, made exactly in the form that will help you to take the safest and most comfortable position.

Why do pregnant women need to sleep on their left side, the main benefits?

So, the most comfortable positions for sleeping during pregnancy are already known. But why does everyone advise the left side?

In this position, blood flows freely to the placenta, nourishing the fetus with useful components and oxygen.
The work of the genitourinary system is normalized, so you get up less often to go to the toilet at night.
Evening swelling of the limbs decreases, heaviness and stiffness in the muscles go away, the number of convulsions decreases.
Unfavorable pressure on the liver is eliminated, which is especially important for women who like to eat tightly before bedtime.
The back and pelvic region relaxes as much as possible, due to which daytime fatigue and soreness disappear.
In this position, the favorable work of the heart muscle of the expectant mother is ensured.

In addition to information on how to sleep during pregnancy, expectant mothers should take care of the issue of getting up. Doctors advise not to get out of bed immediately after waking up, especially abruptly and quickly. The woman should gently turn on her side, which is closer to the door, put her feet on the floor and slowly sit down. Gentle movements will avoid uterine hypertonicity.

There are some features and pathologies of pregnancy, in which a comfortable and healthy sleeping position is selected individually together with the doctor.

Cross presentation. If the fetal head is located on the right side, then the expectant mother should sleep on this side. This will allow the child in the future to still take the correct position with his head down.
Pelvic location of the fetus. Here doctors recommend to lay on the left side and perform a special exercise. The woman lies down on a firm and even mattress, removes the pillow from under her head and puts it under the buttocks, folding it in half (the pelvis should rise 25-30 cm above the head). The pregnant woman lies in this position for 5-10 minutes, after which she takes a comfortable sleeping position. The exercise should be repeated 2 times a day, starting at 32 weeks. The duration of treatment is 14-20 days. After the child takes the necessary position, the woman is prescribed to wear a bandage.
Heartburn and respiratory problems. Many patients ask in what position it is better to sleep during pregnancy if they suffer from high acidity, a runny nose, shortness of breath and nausea. Gynecologists recommend lying on your side, lifting the upper body. For this, special mattresses or high pillows are suitable.
Puffiness, convulsions, varicose veins, thrombophlebitis. During daytime and nighttime rest, place an orthopedic pillow under the shins and feet, which will help drain blood from the lower extremities.

You may be interested in: Getting rid of edema during pregnancy

Consequences of sleeping on your stomach and back

For those patients who have slept on their stomach all their lives, it will be most difficult for them to wean themselves from this position, which is dangerous for the child. In the first months (the uterus is located under the pubic bone), you can fit into the usual position. But as the abdomen grows, you will have to gradually wean it, since the pressure on the uterus and blood vessels in this area is extremely dangerous for the baby, even if you manage to sleep on a rounded tummy.

Often, enlarged and painful mammary glands will force you to give up sleeping on your stomach much earlier. Moreover, they should be provided with normal conditions for development and filling, which is impossible when squeezing and squeezing the mattress.

Many doctors and articles tell you which side is better for pregnant women to sleep on, while completely ignoring the possibility of resting on your back. So is it possible or not to unknowingly take this pose during pregnancy?

Of course, resting on your back is more pleasant and more comfortable than on your stomach, however, unpleasant sensations and consequences are possible.

In the supine position, the blood rushes intensely to the pelvis and lower extremities, so there is not enough oxygen in the lungs and brain. Shortness of breath, dizziness, fainting are possible.
The voluminous uterus descends on the bladder and intestines, which forces you to go up to the toilet several times a night.
An enlarged uterus actively presses on the vessels, which prevents normal blood circulation to other internal organs, as well as to the placenta, which is fraught with fetal hypoxia. This can cause stagnation of blood in the pelvic area and limbs, which is fraught with an increase in the manifestation of varicose veins, swelling of the legs.
There is back pain (especially in the lumbar region) and bedsores. All day a woman feels broken, weak.
Doctors have registered that sleeping on your back increases the incidence of hemorrhoids during pregnancy.
The uterus compresses the main vena cava, which forces the heart to pump blood more intensively. This in turn leads to cardiac disorders (arrhythmia, palpitations, tachycardia), as well as increased pressure.

If you unknowingly lie on your back during sleep, the baby will tell you about the lack of oxygen with strong shocks and movement in the uterus. This means that you should turn on your left side.

Doctors always take into account how comfortable it is for pregnant women to sleep, but still recommend that you stop sleeping on your back, starting from the 25th to twenty-seventh week.

How to choose a pillow for a comfortable sleep

Caring manufacturers have invented unique options for pregnancy pillows that follow the contours of the body and take into account the anatomy at different times. On the one hand, such a pillow supports a rounded and heavy stomach, on the other hand, it eliminates blood stasis in the limbs. It also prevents changes in position during sleep, so the expectant mother can sleep peacefully without worrying about the health of the baby. Of course, at first sleeping on an accessory is not very convenient, but over time you will adapt. Many mothers begin to get used to a soft girlfriend in advance at the beginning of the second trimester.

Unfortunately, the product has several disadvantages:

impressive dimensions, due to which the pillow takes up extra space and can squeeze the sleeping husband;
specific fillers that retain body heat and do not absorb moisture (in summer it is hot and “wet” to rest with the product);
dry cleaning (most pillows do not fit in the washing machine and are prohibited for hand washing);
synthetic materials and fillers can be electrified;
some fillers (for example, polystyrene balls) rustle unpleasantly during sleep.

When purchasing a product, expectant mothers are interested in how to sleep on a pillow during pregnancy.

G shape. Lay in the middle of the pillow on your left side. We place the head on the upper ledge, the tummy on the inside, the back follows the contour of the letter. The legs are placed on top of the ledge of the pillow. This position is quite comfortable and does not allow you to roll over on your back or stomach.
U shape. Suitable for women who like to wrap the blanket tightly while sleeping. You place your head on the base of the "letter", and the body is between the two sides, so in a dream there is no need to shift the pillow and tummy to the other side.
Form C. Reminds the first version of the pillow - place the head on one edge of the letter, clamp the second edge between the legs. Thus, the tummy is located on the base.
Form G. The pillow is suitable for women who like to sleep close to their husband. The upper part of the pillow is for the head, and the long cushion (long part) is for the tummy and the right leg. This form is more compact for a double bed.
Form I. The product acts as a support for the head and left thigh, but can also be twisted into any desired shape by the pregnant woman.

All future mothers should ask the doctor how to sleep properly during pregnancy, how to choose a pillow, and for how long should these rules be followed. Only compliance with the doctor's prescriptions will help to improve sleep, make it long and calm, without physical and psychological anxieties.

Why do pregnant women need to sleep on their left side?