How to sleep during pregnancy: the best positions. Proper sleep during pregnancy Additional comfort during pregnancy during sleep: which pillows will help you fall asleep

The period of pregnancy is associated with some difficulties during sleep. You can no longer afford to sleep in your usual positions, and even more so on your stomach. We will talk about how to sleep correctly and comfortably without harming your baby, and not to feel discomfort herself, we will tell in our article.

Sleep is not unimportant for a pregnant woman, and the very state of constant drowsiness does not leave her throughout the first trimester. But experts identify a number of forbidden positions for sleeping, which at first glance seem completely harmless and familiar. There is an unofficial list of prohibited sleeping positions during pregnancy:

Sleep on back;
Sleep on right side;
Sleep on the stomach.

Specialists single out these positions during sleep as not safe. This is due to the fact that being in any of these positions, there is a high risk of harm to the health of the mother and the unborn baby. Each of these positions exerts a certain pressure on the uterus, pelvic organs and blood vessels. Due to improper, and sometimes not even comfortable sleep, you run the risk of provoking the development of pathologies in the fetus. (We will consider each of these positions in more detail).

Of course, it is not possible to change your favorite sleeping position in an instant, but we are given the entire first trimester for this. Yes, it is the first three months that the baby develops slowly and your tummy is not so noticeable, try to slowly get used to sleeping in a different position during this period. Sleeping on your back during pregnancy is better not to do, as increasing in volume and weight, your tummy is already palpably pressing. The kidneys and liver suffer greatly from such pressure. We also note that the uterus, which has increased in volume, begins to strongly compress the complete vein, the task of which is to move blood from the heart to the extremities. Also, this position can cause oxygen starvation of the fetus, which in the future will negatively affect not only the birth process, but also the health of the baby.

Sleeping on your back is considered extremely dangerous during the third trimester, when the entire load on the female body is at its most critical size. In addition to all of the above, let's also say that with a long stay in this position, the expectant mother provokes shortness of breath, which most often ends in fainting. Of course, everything that we have told concerns only directly long sleep.

If during the day you lie on your back for a few minutes, this will not affect your health in any way.

As for sleeping on your stomach, then it is better to immediately refuse it as soon as you find out that you are pregnant. Even in the earliest stages of pregnancy, this is not safe, doctors explain this by saying that while sleeping on your stomach, the entire weight of your body presses on the pregnant uterus. From such pressure, the tone of the uterus increases, and as you already know from our previous articles, it is dangerous to terminate the pregnancy (miscarriage). In order to wean yourself, you again have the first trimester in which your tummy is not yet large and the uterus is just starting to grow, but still sleeping on your stomach is extremely dangerous.

Therefore, try to program your thoughts that such a dream can harm the baby, then on a subconscious level you will avoid this position even in a dream.

If we talk about whether pregnant women can sleep on their side, then the answer is definitely yes. The only thing experts emphasize is that at the physiological level it is still recommended to sleep on the left side. But still, let's note that sleeping on the right side is not critical.

During the second trimester, sleeping on the right side is not forbidden, but in the third, it is recommended to choose the left side for sleeping.

In fact, by taking an uncomfortable position during sleep, your baby will definitely give a signal that he is uncomfortable. Doctors advise sleeping on the left side based on the anatomical structure of a person, for example, the right kidney is slightly higher than the left one, so a grown-up baby, when sleeping on the right side, will put more pressure on it, and when choosing this side, the baby squeezes the ureter.

If we are talking about the health of an ordinary person, then we will always say that “Sleep is the key to health”, what can we say about a pregnant woman who is not only at risk for her condition, but the eternal desire to sleep never leaves her . During pregnancy, you should sleep as much as possible and even arrange a quiet hour during the day. We have already said that the most optimal position for sleeping during this period is considered to be sleeping on the left side, it is in this position that there is minimal pressure on the body, and in order to also try to improve the beds, experts recommend bending the leg at the knee and putting it on a pillow .

Also remember that you only need to sleep in a well-ventilated area free of foreign odors (such as glue from fresh wallpaper or household chemicals).

Tips for pregnant women for proper and comfortable sleep are elementary and simple. The fact is that sleep is an important component in the daily routine of the future mother, but for some reason every pregnant woman tries to find a hundred excuses and problems that prevent her from falling asleep on a psychological level. To get started, just set yourself up for positive emotions, throwing all the rubbish of experiences out of your head, fun or relaxing music will help you with this.

the room should be well ventilated;
take a warm shower before bed;
take an evening walk
eat right throughout the day.

Let's talk in more detail about the need for proper nutrition during pregnancy, in addition to the fact that a balanced diet is necessary for the development of the fetus, it is also important for the general condition of the pregnant woman. So by not eating enough vegetables and fruits, or by completely overloading the body with harmful - heavy foods, you increase the load on the digestive system, which will prevent you from falling asleep in the future, and also lead to constipation. Another important factor is sleepwear.

Sleepwear should be made of natural fabric, pleasant to the touch and not hinder movement.

So, a strictly prescribed daily routine will become an excellent assistant during pregnancy, in it you can even prescribe the time of eating. So your body will get used to regular, measured sleep at the same time. If falling asleep at night will be problematic, then it is worth excluding daily daytime sleep.

With the onset of conception, pregnant women radically change their lives. With the growth of the tummy, you have to update your wardrobe, learn the right gymnastics or yoga for pregnant women. With the approach of childbirth, you have to learn how to sleep during pregnancy in the 3rd trimester. It’s just that by the last trimester, many patients have disturbed sleep, a large belly makes it difficult to sit comfortably on the bed. In this regard, mothers have a lot of questions regarding sleeping positions 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. Pregnant in the early stages, it is good to sleep in any position familiar to her, because there is no stomach yet, and the embryo is still quite tiny and it is simply impossible to harm it with an uncomfortable body position. The only obstacle to normal sleep can be toxicosis and related conditions. Sometimes sleep does not go by itself, depressive surges roll in at night, and during the day it exhausts drowsiness and fatigue. Hormonal changes noticeably affect the condition of the mother, but in the first trimester of pregnancy there is still the opportunity to sleep normally on the 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 increase in the tummy. Therefore, the 2nd trimester is considered a period of major changes. A pregnant woman needs to start moving more carefully, holding her tummy, not carrying heavy weights, choosing the most comfortable positions in order to fall asleep quickly and get enough sleep. From about the middle of the second stage of gestation, it is already forbidden to lie on the stomach and sleep on the back.

With the onset of the last trimester, the patient has a very hard time, but she will have to be patient. The uterus increases as much as possible, so the woman no longer sleeps on her stomach, even if she really wants to. Positions on the back and abdomen are strictly prohibited for a pregnant woman, so mothers modestly doze on their side during the entire last trimester. This position is considered ideal if in the third trimester the patient prefers to rest on her left side.

Other factors

If the lower limbs of the pregnant woman swell strongly, which is not at all uncommon in the later stages of gestation, then it is recommended to put a roller under them. I sleep on my side, but the baby suddenly starts to kick hard - such complaints of mothers to an obstetrician-gynecologist can be heard quite often. If this happens, you must immediately change position, usually the baby begins to show dissatisfaction when he lacks oxygen, so he demands to reduce pressure on the stomach.

If you happen to get pregnant, then for a long time you need to choose the most comfortable position for yourself, which will help relieve tension, unload the spine and lower back. It is impossible to lie still throughout the night, so doctors recommend alternating the left and right sides during the rest. Try to get used to sleeping on the left side in the position of the letter C in the early stages, then it will become much more comfortable to sleep with a big tummy.

Which side is best for pregnant women to sleep on?

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

Doctors in general give the same recommendations for all patients - it is best to sleep on your side during pregnancy.
You can’t rest on your back for a fairly simple reason - the fetus puts a lot of pressure on intraorganic structures like the intestines, kidneys or liver, which leads to severe pain in the back, exacerbation of hemorrhoids or respiratory difficulties, so pregnant women should not sleep in this position.
If the patient often rests on her back, then the baby, while inside the uterus, will put pressure on the inferior vena cava, which runs along the spinal column, and this is dangerous by reducing blood flow. As a result, the mother's health worsens.
If such squeezing is observed regularly, then this can negatively affect fetal development, because against the background of insufficient blood circulation, a lack of nutrition occurs for the baby, his heartbeat is disturbed, 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 provoke squeezing of the renal structures, which will lead to increased swelling.

First of all, you need to think about the condition of the baby, and not about your preferences. It is imperative to monitor your well-being, if in certain positions the pregnant woman feels discomfort, she becomes ill or even has pain, then you must immediately change position and continue to avoid such a position when resting. During sleep 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 is not very comfortable to sleep even on the left side. To ensure the most comfortable position for herself, mom is recommended to put a pillow under her right leg, which must first be bent at the knee. This arrangement helps to 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 kidney function, which is most important for the third trimester. You will sleep in this position for at least one night, and in the morning it is noticeable how the usual puffiness has subsided from the face and limbs. In addition, this position relieves pain symptoms in the back and pelvis, optimizes cardiac activity.
But there are exceptions when mommy is not recommended to sleep on her left side in the third trimester. Why? You need to sleep on the right side, when the baby has taken a transverse presentation and his head is located on the left. In such a situation, resting on the right side of the body at night will help the baby to take the right position.

Prohibited positions for the third trimester

In order not to cause accidental harm to the child, it is necessary 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 mommy is not used to sleeping in other positions and tosses and turns for a long time, but cannot fall asleep. Resting on her tummy, mommy will put pressure on the baby, which does not bring anything good.

Lying on your back is prohibited due to the same pressure. The uterus causes compression of the intestines, vertebral structures, arteries and other organs. A long sleep on the back provokes hyperedema 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 the position of the body, soreness will immediately recede. Try to sleep so that you are comfortable and the baby does not suffer from excessive pressure.

Setting up a place to rest

How to ensure the most comfortable and relaxing rest for themselves, many mothers think, so they begin to accustom themselves to the correct position of the body. But you also need to watch what you sleep on so that the body is comfortable.

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

If mommy is too often worried about nasal congestion, heartburn, respiratory difficulties, then you need to sleep in such a position that the torso is elevated. Moms are often worried about cramps, which not only cause discomfort, but also cause pain. To quickly get rid of convulsive muscle spasm, you need to reach out to the thumb of the leg affected by cramps and pull it up towards the knee.

It is impossible for a woman to control her posture during sleep, so it is recommended to use a pillow for pregnant women, which will help you sleep in a comfortable, and, most importantly, safe position for your baby.

Choosing a pillow

There is a huge selection of special devices

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

If you use a pillow for pregnant women, then 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 come in handy after childbirth for more convenient feeding of the baby. Such pillows come in a variety of shapes, such as a boomerang, a banana, the letters C, G, I, U, J or a bagel, so each, even the most fastidious mommy, will be able to choose the most convenient option for herself.

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

Buckwheat husks or polystyrene balls emit a specific rustling, which not all girls like. But such products keep their shape perfectly and do not shrink. It will be great if the pillow has a removable cover that is easy to remove and wash.

Pillows for pregnant women have both disadvantages and advantages.

If we talk about the shortcomings, then 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 hot to sleep in an embrace with such a product.
Pillows have much more advantages, if only because they help eliminate pain in the hip joints, lower back, neck and back as a whole.

The U-shaped pillow is considered the most comfortable, because 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 mommy to have a full night's rest and sound sleep, the patient must adjust her life in accordance with some rules that she must follow daily throughout the entire gestation.

First, food. A pregnant woman is simply obliged to eat in a timely manner, correctly and balanced. You can not overeat, it is better to eat often and a little bit. It is necessary to have dinner no later than 3 hours before bedtime, so that the gastric contents have time to fully digest and not darken the night's sleep with an extra load. Also, before going to bed, it is necessary to exclude the use of caffeinated drinks, sweet soda, 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 contribute to falling asleep quickly and sound sleep. Such training should be planned for the day so that the body has time to fully relax before a night's rest. 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 in order to relax properly.

It is worth adhering to a certain daily routine, which will help to accustom the body to fall asleep and go to bed at the same time. If insomnia torments you at night, then it is better to give up sleep during the day, and before a night's rest, be sure to take walks. You also need to ventilate the room, and in the summer, sleep with an open window / window, which will help you sleep soundly and calmly at night.

You need to take a warm bath before going to bed, and after half an hour after it go to bed, 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, against the background of lack of sleep and irritation, despair and fatigue rush over, you should cheer yourself up with the fact that all mothers go through such inconveniences.

The full sleep of the future mother is the key to the good health of the unborn baby. However, in addition to the quality and duration of sleep, the position of a woman's body in bed is important. What are the most physiological sleeping positions during pregnancy?

Correct sleeping position during pregnancy

Women in position are advised to sleep on the left or right side. Both options are considered the most suitable sleeping positions during pregnancy. According to obstetricians, this position of the body contributes to the correct course of physiological processes in the womb. In addition, doctors note that the pose on the left side is good for the heart of the pregnant woman and the child herself.

However, there is an opinion that the expectant mother should not sleep on the right side. According to doctors, sleeping in this position disrupts blood flow in the pelvis, which makes it difficult for the baby to feed in utero. However, constantly sleeping in one position - on the left side - is uncomfortable. Therefore, in order not to lie to yourself everything, at night it is recommended to change the position from the left side to the right, and vice versa.

There are times when the baby in the mother's stomach is located not along, as usual, but across. In this situation, doctors advise sleep on the side with the head of the child. If the ultrasound shows that the baby is located with the pelvis down, the woman is also recommended to change position frequently during sleep.

What position to sleep in a few weeks before giving birth

In the later stages, you can sleep in reclining position, especially if it is difficult to do this in a horizontal position. Due to the large belly, a night's rest can be uncomfortable for a pregnant woman. Therefore, an alternative in this case is to sleep in a chair or on a bed with pillows placed under your back. Thanks to this position, pressure on the internal organs is reduced, which allows the expectant mother.

Before going to sleep in a reclining position, you can put another pillow under your knees if you are going to sleep on the bed. If you have to sleep in a chair, it is better to stretch your legs on a stable surface, for example, on a chair or ottoman. So, the legs during sleep will not numb.

How to get ready for bed during pregnancy

In order not to feel sleepy in the morning, properly prepare for sleep. To do this, follow these tips.

Air out your bedroom before bed. Open a window 15 minutes before bed and leave it open until you go to bed. In summer, the window can be open all night. Fresh cool air blowing from the street will help you fall asleep faster.
Sleep lightly. Don't wear tight pajamas before bed. During pregnancy, it is better to sleep in underwear or no clothes at all. If it's cold, cover yourself with a warm duvet and put on socks. In warm weather, sleep under a light blanket, for example, made from holofiber.
Don't drink tea or coffee in the evening. These drinks contain caffeine, which stimulates the nervous system and keeps you awake.
Follow the "ritual". Do things that set you up for sleep. For example, brush your teeth, take a shower, read a book. The brain perceives these things as an incentive to sleep and sets the body to rest.
Lie down on your side immediately.. Comfortable sleeping positions during pregnancy will help you fall asleep.

Pillows for sleeping during pregnancy

Special pillows for pregnant women make it easier for the expectant mother to sleep. Pillows must correspond to the anatomical features of a woman, which means they are chosen in shape and size. Pillows are placed under the back, legs, neck or under all together.

For pregnant women, products with the following forms are produced.

U-shaped pillow- most convenient for pregnant women, as one side supports the back, and the other can be hugged and thrown over her leg.
G-shaped pillow- similar to the above option, while it has a special substrate under the stomach. In addition, you can sleep on it reclining at any stage of pregnancy.
Pillow in the shape of the letter "L""- a variant of the U-shaped pillow, which is usually not placed under the head, but is located between the legs.
Pillow in the shape of a cocktail tube. Unlike other variations, this form has a small size. It is used as a roller, which is placed under the head or placed between the knees.
C-shaped pillow- Supports the back during sleep and relieves the load from the lower back.

For a more comfortable sleep, buy several pillows. In this case, put one pillow under the stomach, hug the other with your knees, and place the third under the lower back.

It is better for women in position to use down pillows or products with holofiber. These materials are easy to wash and dry quickly. In addition, both fillers do not provoke allergies and do not lose shape over time.

Conclusion

Correct sleeping positions during pregnancy will make it easier to fall asleep and help you sleep comfortably without harming your baby. If a change of position does not eliminate, it is recommended to normalize sleep in other ways. For example, take sedatives or see a doctor.

If you do not treat insomnia, it will have a bad effect on both the well-being of the expectant mother and the health of the baby. Therefore, if you have problems with sleep, you should adjust the regimen, do evening exercises, take a shower or try.

Health to you and your baby!

Video about how to sleep in a pregnant woman

The side position is one of the favorite positions for pregnant women. In this position, nothing presses on the growing tummy and does not interfere with the normal blood supply to the placenta. Can expectant mothers sleep on their right side or should they prefer the left side?

Harm

Specialists from the University of New Zealand conducted a study in which 155 pregnant women took part. Based on the test results, it was concluded: expectant mothers should not sleep on their right side in the later stages. Is this tactic justified?

Obstetricians believe that sleeping on the right side provokes compression of the inferior vena cava. In this position, the vein is squeezed less than in the supine position, but there is still a possibility of vascular compression and impaired blood flow in the pelvic organs. At the same time, the placenta also suffers - an organ that provides the child with all the necessary nutrients and oxygen. Prolonged oxygen starvation provokes the development of hypoxia and leads to a delay in the physical development of the fetus.

Chronic hypoxia also affects the formation of the nervous system of the baby. Brain neurons are extremely sensitive to lack of oxygen. In the case of hypoxia, they are damaged, the formation of connections between brain regions is disrupted. All this leads to a delay in the development of the child soon after his birth.

Sleeping on the right side has a negative effect on the work of the digestive tract. In this position, in the later stages, there is a strong pressure on the liver and gallbladder. The outflow of bile is disturbed, its stagnation occurs. There is heartburn, belching, bloating, constipation. There are pains in the epigastrium and right hypochondrium, indicating a malfunction in the digestive tract.

Benefit

In contrast to all of the above, cardiologists strongly recommend that pregnant women sleep on their right side. In the position on the left side, the load on the heart and the large vessels emanating from it increases. There is a failure of the rhythm, interruptions in the work of the heart muscle. Sleeping on the right side can be especially dangerous for women suffering from chronic diseases of the cardiovascular system.

What's the best way to sleep?

In the first trimester of pregnancy, a woman can sleep the way she likes. As long as the uterus does not go beyond the womb, the baby is not in danger. In the position on the right side, the expectant mother can sleep and spend the night comfortably.
In the second trimester, you should focus on the well-being and condition of the fetus. If there is no discomfort in the position on the right side, you can continue to sleep in this position. If any unpleasant symptoms appear, you need to roll over to your left side.

dizziness;
difficulty breathing or shortness of breath;
tachycardia;
loss of consciousness;
heartburn;
flatulence and bloating.

If you find any of the unwanted symptoms, you need to urgently change the situation. Roll over should be gradual, without sudden movements. In the position on the left side, all discomfort goes away on its own.

For a comfortable sleep on the side, the expectant mother should use special arched pillows. These pillows are specially designed for pregnant women. They allow you to unload the muscles, relieve the load from the lower back, reduce swelling in varicose veins. During sleep, a pillow can be placed between the legs so that the knee of one leg is completely elevated. In this position, sleep will be as comfortable and safe as possible.

I am 30 weeks pregnant. Sleeping on your back is getting harder. All the time I want to turn on the barrel. I don’t know on which side it is safe to sleep, so as not to harm the child, and not to crush him. Can pregnant women sleep on their right side?

Expert answer:

It is very convenient 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 is freely supplied with blood. Meanwhile, it is important to know which barrel to choose so that it is not only convenient, but also safe for the baby at different stages of pregnancy. In the first trimeter, while the tummy has not increased significantly, a woman can choose any position that is comfortable for her to sleep. With the onset of the second trimester, it is already necessary to be more careful and take into account the condition - your own and the child's. You are comfortable sleeping on your right side - sleep. As soon as you feel the slightest discomfort, change the position of the body. Experts, based on research results, argue that it is better not to lie down on the right side in the last trimester. During sleep in this position, compression of the inferior vena cava occurs, as a result of which blood flow to the pelvic area weakens. The internal organs that are located there, including the placenta, due to poor vascular patency, receive less 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, in the process of sleeping on the right side, the liver suffers. This position of the woman's body also negatively affects the functioning of the gallbladder, bile stagnation occurs. The pregnant woman begins to feel heaviness in the stomach, bloating, there is a violation of the stool due to constipation. A woman is tormented by heartburn and belching, pain occurs on the right side under the ribs. The head may be dizzy, the expectant mother may lose consciousness, suffer from shortness of breath. But, despite all these negative consequences, cardiologists advise falling asleep on the right side. They argue these recommendations by the fact that the heart and main blood vessels suffer less this way. According to them, while sleeping on the left side, the work of the entire cardiovascular system is disrupted.

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