Unfortunately, during pregnancy your normal sleep positions probably won’t be comfortable any more and even more tired than ever! THere could be many accumulation of reasons you can have discomfort but we have a few simple sleep positions to help you drift off to sleep comfortably and easily.
Dr. Kathryn Lee of the University of California at San Francisco recommends mothers plan for sleep the way they schedule other daily needs and activities. In a study of first time mothers vs. experienced mothers, experienced mothers received an extra 45 minutes to an hour of sleep each night.
During pregnancy your body goes through many changes that will disrupt your normal sleep pattern and cause discomfort.
These changes include: a growing baby belly, back pain, heartburn, troubled breathing, and insomnia.
Sleep Positions for Pregnancy
The best sleep position during pregnancy is side sleeping, preferably your left side. Sleeping on your left side can increase the blood supply and nutrients that reach your placenta and baby.
While sleeping on your side you should bend your knees and keep a pillow between your legs.
Dr. Jodi Mindell, professor of psychology at St. Joseph's University and of pediatrics at University of Pennsylvania School of Medicine stated, "Your first trimester is the perfect time to start training yourself to sleep on your left side to improve the flow of blood and nutrients to your fetus and uterus and to help your kidneys get rid of waste and fluids. The sooner you get used to this position, the better you'll be able to sleep when your belly is bulging." (from article for Babycenter.com)
If you are suffering with back pain, then try the side sleeping position, and also place a pillow under your abdomen (under the small of you back).
When/if you suffer from heartburn at night, try propping your upper body with pillows.
In the last couple months of pregnancy you may suffer from breathing problems and shortness of breath. Try sleeping on your side or propping yourself up with pillows. In late pregnancy, you may experience shortness of breath.
Again, you may not find pre-pregnancy comfort in these positions, especially if you are a tummy or back sleeper, but try them and see if they help with lack of comfort and rest. And yes, it is okay to move around during the night and change sleep positions.
Sleep Positions to Avoid
Because your abdomen is sitting and pressing your blood vessels and intestines when sleeping on your back it can cause backaches, breathing issues, digestive discomfort and issues, hemorrhoids and even low blood pressure.
And of course… when you are farther along in your pregnancy laying on your tummy can be difficult, uncomfortable, and not practical.