Can pregnant women sleep on their right side. In what position is it better to sleep for pregnant women How to lie pregnant so that the baby is comfortable
Currently, many doctors advise pregnant women to sleep exclusively on their left side. But why? What's wrong with sleeping on your right side or napping on your back? It turns out there is a good medical reason for this.
As the fetus gets bigger, it naturally begins to put increased pressure on the mother's internal organs and blood vessels. It can become an annoying or painful sensation when a growing baby plops down on mom's bladder or kicks her in the intestines.
But the reason a pregnant woman should only sleep on her left side is not just for comfort.
The decisive reason for this advice is the maternal inferior vena cava, a large vein that runs along the right side of the spine and is responsible for returning blood from the lower half of the body to the heart.
If a pregnant woman lies on her back, the fetus is more likely to compress the inferior vena cava, reducing the amount of blood returning to the heart. There are not many studies comparing pregnant women sleeping on their right and left sides. However, in theory, there is significantly less potential compression of the inferior vena cava on the left flank.
Why is this compression bad? Less blood pumping into the heart means less blood pumping out of the heart—that means less blood pressure for the mom and less oxygen in the blood for both mom and baby. (The mother's blood carries oxygen to the baby.)
Most healthy women and fetuses should be able to compensate for a slight decrease in cardiac output, but compression of the inferior vena cava can be a big risk for pregnant women who already have blood pressure or respiratory problems.
For example, pregnant women with asthma or sleep apnea (a condition in which breathing often stops at night) may already be having trouble delivering optimal amounts of oxygen to their bodies or their children. When these conditions are combined with the reduced blood flow that occurs with the supine position, their effects can reinforce each other in a dangerous way.
For example, a number of studies have shown that sleeping on your back in late pregnancy may be associated with a higher risk of stillbirth. Evidence for this connection continues to accumulate. These disturbing trends have recurred often enough that most doctors have no hesitation in recommending that pregnant women avoid sleeping in the supine position.
What happens if you sleep on your right side during pregnancy?
It's hard to say since there haven't been many studies specifically comparing left and right side as the sleeping position during pregnancy. Experts say that there is not much evidence that sleeping on the right side is worse than on the left.
If the pregnancy is otherwise healthy, and the woman absolutely cannot sleep on her left side, then there is nothing to worry about, as lack of sleep can be much worse for pregnancy outcomes than a small risk of compression of the inferior vena cava when you lie on your right side.
Studies show that pregnant women who don't get enough sleep - less than 5 or 6 hours of sleep a night - are likely at increased risk of gestational diabetes, and possibly even preeclampsia. Getting enough sleep is very important during pregnancy, experts say.
Kalinov Yury Dmitrievich
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Pregnant girls and women have to face a number of restrictions. They should change their daily routine, monitor their diet more strictly, take vitamins as prescribed by the doctor, and give up bad habits. Changes also apply to sleep - those who are expecting a baby should not sleep in any positions, because some of them can harm the fetus. Consider which side to sleep on during pregnancy at different times and how to properly organize a bed.
First trimester
At this time, doctors allow the expectant mother to choose almost any position for sleeping. While you can still sleep on your stomach - this will not affect the health of the child. The size of the uterus remains the same, it does not put pressure on other internal organs. The only thing that can stop you from sleeping on your stomach is the fear of harming the child, the desire to “play it safe”. But girls who are expecting a baby should calm down - there are no contraindications during this period. You can lie on your back, on your stomach, on your side, even lie in the “starfish” position. The “fetal” position is allowed, but it is not the most beneficial for health in general.
Sleep in the second trimester
In addition, doctors advise gradually giving up sleeping on your back. The fetus increases, and the pressure of the uterus on the internal organs of the pregnant woman increases. Sleeping on your back can cause headaches, low blood pressure, heaviness in the abdomen, problems with stools, and heart problems (tachycardia). In this position, the spine of the expectant mother is tense, so she will not be able to rest normally.
The best position for the second trimester is sleeping on your side (any). It is allowed at the very beginning to sleep in the “fetal” position, later this should be abandoned.
third trimester
From week 27, more restrictions are introduced. Experts advise sleeping only on your side - other positions may be dangerous for the health of the girl and the unborn baby.
USEFUL INFORMATION: Can you sleep on your stomach in early pregnancy?
Sleeping on the right side is not recommended. Some people think that this is better than sleeping on the left side, where the heart is. But it just will not suffer during sleep, but lying on the right side can bring bad consequences. This position is a serious burden on the internal organs, which already work many times more actively during pregnancy. In this position, blood circulation worsens, which in some cases causes fainting, difficulty breathing the fetus, or even death.
Why is the position of the child important when choosing a sleeping position?
Pregnant women should visit the doctor regularly. Examinations will help maintain health and identify possible pathologies in the early stages. The doctor will give advice on which position is suitable for sleeping, after determining the position of the child.
If a transverse or breech presentation is confirmed, it is usually worthwhile to sleep on the side where the baby's head is located for some time. This will help the baby return to a normal position before giving birth.
It is impossible to independently identify the incorrect position of the fetus - this should be done by a specialist. It is he who will advise the pose. Do not self-medicate, if you experience discomfort during sleep, contact your doctor as soon as possible. If the child is in the wrong position, the doctor explains what physical exercises should be done and how to sleep better.
How to organize a bed
The quality of rest depends on how the place to sleep is organized. In pregnant women, the load on the body increases, so it is important to get enough sleep, restoring strength. To get better sleep, you should pay attention to bedding.
USEFUL INFORMATION: How to sleep in early pregnancy
The mattress for sleeping should be of medium hardness - not too soft, but not “stone”. Its task is to keep the spine in the correct position. For the same purpose, it is worth choosing the right pillow. Give preference to small pillows with synthetic filling - the risk of developing allergies is reduced.
Bedding - preferably cotton - should be washed as it gets dirty (at least once a week). It is also worth keeping an eye on the pillow and mattress, avoiding the accumulation of a large amount of dust.
There are special pillows for pregnant women. They are usually U-shaped, from 150 centimeters long. It is comfortable to sleep on such models - part of them can be placed between the knees, being in the most comfortable position. This bedding will come in handy after childbirth. Usually, manufacturers choose hypoallergenic fillers, and several cotton pillowcases are included. You can choose a suitable pillow in online stores - their choice is large, so it is easy to find a model for any girl.
USEFUL INFORMATION: Insomnia during late pregnancy: what to do if there is poor sleep in the third trimester?
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 a lack of breathing, 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 will put more pressure on it when sleeping on the right side, and when choosing this side, the baby squeezes the ureter.
If we are talking about the health of a person, 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 due to 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.
Sleep brings us a good rest, waking up in the morning cheerful and cheerful, I want to move mountains. All people need to replenish the energy spent during the day, and pregnant women work in an enhanced mode, they just need daily rest. In this article you will find answers to the question: how to get enough sleep for pregnant women and on which side is it better to sleep?
Sleep during pregnancy
Pregnant women have to endure huge loads: in the first trimester, you already clearly feel tired, you want to sleep longer in the morning and in the afternoon get sleepy, doing household chores, you feel tired after five minutes of cleaning. This body is being rebuilt and sleep is just what you need.
Sleep during pregnancy at different times Already from the 28th week, doctors do not recommend sleeping lying on your back - this prevents the supply of oxygen to the cells and tissues of the fetus, because the enlarged uterus presses on the lower back and intestines, blocking the flow of oxygen. For this reason, pregnant women experience dizziness, heart palpitations and lower blood pressure, the baby will begin to actively move due to lack of oxygen, your limbs may go numb.
The most correct posture, according to doctors, is lying on the left side. It is in this position that nothing interferes with the baby, he adequately receives oxygen and there is no pressure on the liver.
Important! If your baby has taken a transverse presentation, then doctors recommend sleeping on the right side so that in the future the baby will take the correct position.
Still, you still won’t be able to sleep on one side all the time; alternately moving from side to side is considered quite safe.
- Go to bed after a walk in the fresh air, because it is necessary not only for you, but also for the baby. The walk can take about 30 minutes, walking with her husband chatting about various little things. The baby receives oxygen and hears pleasant conversations between mom and dad.
- Create a conducive atmosphere in the room. The curtains should be tight, the lights dimmed, and then you turn it off altogether. Try not to lie on the bed all day - you should associate it with sleep. You can just lie down and relax on the sofa throughout the day.
- Go to bed at about the same time, so to speak, work out a routine. Sleep is most productive to start at 22-23 hours. Sleeping after midnight keeps you from getting as much sleep as you want. The average adult needs 8 hours of sleep.
- Relax and fully immerse yourself in relaxation. Often, pregnant women cannot fall asleep due to thinking about various situations and moments. This does not allow you to fall asleep for a long time and fully relax. Going to bed, take a comfortable position, relax and fall asleep.
Special pillows for the comfort of pregnant women Special pillows
Now, special horseshoe-shaped pillows have been developed for pregnant women. It is more comfortable to sleep with them, you put it on as you like and sleep comfortably getting only a good rest. It is convenient to put such a pillow under the stomach, fold the leg at the knee on the edge and hug the pillow.
If you do not have a special pillow, take a few pillows with you to bed and put them on how it is convenient for you.
The period of bearing a child is accompanied by many restrictions. A woman needs to stop drinking alcohol, a number of products and exclude physical activity. In addition, some are prohibited.
In anticipation of a child, a woman undergoes changes in her body and the belly increases in size, respectively, the question of how to sleep during pregnancy becomes relevant, is it possible to rest on her back and on which side it is preferable to lie.
The period of bearing a child is characterized by depression of the nervous system. As a rule, at this time, the expectant mother begins to want to sleep more and more. There is no need to fight this condition. It is better to choose the right sleeping positions during pregnancy. This will allow you to sleep well and have a positive effect on the body as a whole and on the crumbs.
Important: If the expectation of the child is early, any position for the expectant mother is suitable for sleeping. Sleep on your side, back or stomach, the main thing is that in the morning you feel well rested.
At the beginning of pregnancy, a woman should begin to gradually accustom herself to postures that will be used for proper rest in a few months. Since closer to labor, it will be possible to sleep only on the back and on the side.
Sleep well in the second trimester
The second trimester is characterized by an improvement in the general condition of the expectant mother. During this period, morning toxicosis ceases to bother, and mood swings disappear, due to the fact that the process of restructuring the hormonal background ends. Well, new uncomfortable phenomena in the form of pain in the back, hips and weight gain have not yet manifested themselves.
However, despite the relief, the question of which sleeping position to choose to be comfortable is becoming more and more acute. Since the stomach gradually increases in size and you can’t sleep on it, otherwise you risk crushing the fetus with your weight.
Important: In the second trimester, the choice of posture is individual. Some women are comfortable on the right side, while others are more comfortable on the left side for relaxation. However, even here it should be taken into account that if your baby is pushing, then the chosen position does not suit him, then it is better to roll over.
In general, the golden mean for the second trimester is to fall asleep on your back. During this period, the weight of the baby is still small, so resting in this position, the woman will feel most comfortable. At the same time, keep in mind that if the baby starts to kick painfully, you need to change the position.
How to sleep in the third trimester
When the third trimester comes, the left side is suitable for the expectant mother to rest. The fact is that an older child compresses the right kidney and liver, and this, in turn, leads to clamping of the ureter, as a result, pyelonephritis often develops.
How to make a pregnant woman sleep as comfortable as possible? You will need a pillow. Doctors recommend putting such a necessary object between the legs, while the left leg is extended, and the right one is slightly bent at the knee. See how the expectant mother does it in the photo. In this position, your legs will not become numb and the load on the pelvis will decrease. In addition, obstetricians are advised to put a pillow under the stomach.
Important: If the child has a right-sided presentation, go to bed on your right side. This will help the fetus to lie down correctly.
Often the seventh month of pregnancy is characterized by the manifestation of the following symptoms:
- frequent heartburn;
- nasal congestion;
- difficulty breathing.
With the manifestation of such signs, doctors advise sleeping in such a way that the upper body of the woman is raised, in other words, half-sitting.
Another disease that is often diagnosed in pregnant women is varicose veins of the lower extremities. This pathology manifests itself when the eighth or ninth month of gestation occurs.
With varicose veins, it becomes difficult to walk in the evening, due to the appearance of edema. To alleviate the condition, a special comfortable roller or pillow is placed under the legs to make the outflow of blood from the legs.
It is worth emphasizing that during sleep it is impossible to control the position of the body. Therefore, the best solution to the problem that has arisen is the acquisition, which is convenient to lean on. It will not only alleviate the condition, but will also come in handy in the future during the feeding of the child.
How to fall asleep quickly
Paradoxical as it sounds, but in order to get a good night's sleep, you should start taking care of it right in the morning. And all because our lifestyle and developed habits have a strong influence on the quality of night rest.
In order to fall asleep soundly and have a good rest in the evening, during the day you should adhere to the following rules:
- severe fatigue often leads to insomnia, so try not to overexert yourself during the day;
- if you are worried about lack of sleep, try skipping daytime rest. It is possible to fix the problem in this way;
- light exercises for pregnant women performed during the day will help you get a good sound sleep;
- exclude fatty, fried and heavy foods from the evening menu;
- do not make serious decisions at night;
- try not to watch horror movies before bed;
- avoid unpleasant conversations in the evening.
A warm bath helps to prepare for a night's rest. In addition, in the late afternoon, doctors strongly recommend reducing the amount of fluid consumed so that you do not have to go to empty your bladder often at night. If a pregnant woman feels hungry, you can eat a light sandwich or low-fat yogurt before bed.
Important: Sometimes a woman who is expecting a baby suffers from sleep disorders, it is possible to eliminate the problem with the help of sleeping pills. However, not every medication is allowed during pregnancy. Therefore, only a doctor should select such funds.
While waiting for a child in the last months, women often have low blood sugar. The following symptoms will help identify this condition:
- general weakness;
- nausea;
- cardiopalmus.
A slice of sugar or sweet tea will help eliminate such symptoms. In this case, if the alarming symptoms continue to bother you, you should consult a doctor.
What postures should be avoided
How to sleep during pregnancy and what positions should be avoided? Such questions are increasingly worrying women who are expecting a baby. And if the first trimester proceeds without any problems, then every month it adds some discomfort.
So, what positions and when are contraindicated for expectant mothers:
- From the middle of the second trimester, it is not recommended to sleep on your stomach. Since such a position poses a threat to the fetus;
- from the end of the second trimester, it is advisable to give up sleeping on your back. The fact is that the uterus increases in size, and when a woman lies on her back, the vena cava is squeezed. The result is a violation of normal blood circulation.
When the term of labor is getting closer, expectant mothers complain that it becomes very uncomfortable and swelling of the lower extremities appears. In this state, you need to properly organize a sleeping place. Use special rollers or pillows for the legs in order to ensure proper blood circulation. And do not forget, sleeping on the left is much more convenient and comfortable.
Organization of proper sleep
During pregnancy, the key to the good condition of the expectant mother is a good night's rest. To do this, you need to follow a few simple rules:
- ventilate the bedroom an hour before bedtime to ensure the optimum temperature;
- if the lower limbs are cold, sleep in socks;
- it is not recommended to go to bed with a feeling of hunger;
- buy sleepwear made from natural fabrics that will not restrict movement;
- An orthopedic mattress will help ensure a good night's rest.
You can learn more about how to organize a good rest in our video.
And finally, today in specialized stores you can buy special pillows for pregnant women of different sizes and shapes. Such devices are very convenient because they can be placed under the side, neck or legs. This will allow the pregnant woman to get better and sleep better.
Regardless of which week of pregnancy you have, proper rest is a prerequisite both at the beginning and at the end of the period of bearing a child. Therefore, in order to restore your strength and rest at night, take note of the recommendations from doctors:
- Refuse to take sedatives and sleeping pills without first consulting a doctor. Remember, every drug has a bad side effect and negatively affects the health of the unborn child;
- Do not drink drinks that contain caffeine. This applies not only to coffee, but also to green tea;
- two hours before the planned night's rest, it is not recommended to eat heavy foods. In addition, the volume of fluid consumed 3 hours before bedtime decreases. The exception is light snacks;
- If you have the opportunity to take evening walks, do not refuse it. But excessive loads are harmful;
- keeping a daily routine will help you fall asleep and wake up on time;
- often nighttime awakenings are caused by convulsions. If you have a similar condition, a consultation with a doctor is required;
- before going to bed, do massage movements aimed at relaxation and increase the amount of foods containing calcium in your diet;
- if problems with proper rest are a consequence of fear of the upcoming labor activity, doctors recommend enrolling in courses for expectant mothers, where you can communicate with women who have already given birth;
- a pillow for pregnant women will help you comfortably position your stomach and get a good night's sleep;
- good sleep guarantees the right position.
Important: The closer to labor, the more dangerous it becomes to rest on the stomach and back at night. It is desirable that, the last trimester, the woman rested on her side. And regardless of whether you sleep on the left or right. The main thing is that it is convenient for you and your baby.
And in conclusion, above we found out why some sleeping positions are prohibited, and which position is most convenient for relaxation. It remains to be added that in order for the pregnancy to proceed easily and not painfully, you need to learn how to constantly sleep on your side, and it is better to develop this habit from the first trimester. If you get used to it, you will fully rest throughout your pregnancy.
And last, if possible, get a special pillow on which to lie is a real pleasure.