Abstract: Pregnancy is a joyful phase and a blessing for women. However, not everything is smooth because everyone has their share of discomfort, mood swings, and other hormonal issues during this time. Sleeping position is one of the major issues that need to be looked after with proper guidance from the experts.
WHY DOES THE SLEEPING POSITION MATTER?
It is a known fact that good and sound sleep is essential for the proper well-being of the human body which is why special emphasis is placed on the sleeping position during pregnancy. During the third trimester, the baby starts growing and so does the belly. This results in the body facing some physical constraints even while napping. Good sleep is vital to you and your baby which is why you should be aware of the importance of sleep and a few comfortable positions to sleep in.
Pregnancy is not always smooth sailing, especially if it’s your first time. A few of the problems faced by moms-to-be during this phase are-
- A bigger belly causes a lot of trouble while sleeping.
- The issue of backache is very common because the pressure lays on the back when the belly gets bigger.
- You may snore a lot during pregnancy.
- Heat burns can affect your sleep cycle.
These are a few common factors responsible for restless nights during your pregnancy journey. You must consult a good doctor or any experienced person to gain some knowledge about better sleeping positions to keep your health and child safe.
WHAT IS THE CORRECT POSTURE TO SLEEP IN?
Are you concerned about changing positions throughout the night during your trimester? This is a normal concern that every woman feels while she’s pregnant. During the first trimester, it is considered secure for a woman to nap in whatever the position she feels relaxed in. However, when a woman surpasses the second and the third trimester, she has got to be cautious with her sleeping posture.
According to gynecologists, sleeping on the side (SOS) is the best position to sleep in when you reach the third trimester of your pregnancy because it keeps the blood circulation good for both the mother and the child. When you sleep on your side, there is less pressure exerted on the veins and the vital organs and prevents severe issues like hemorrhage.
What Needs to be Avoided?
- Do not get into bed with phones and laptops because it would make you want to surf and not nap at the correct hours. This can hamper your sleep cycle.
- Perform some mild exercises so that there is proper circulation in your body and this can help you sleep peacefully.
- Take your last meal much lighter because it will digest faster and you won’t feel any discomfort during the night.
- Avoid wearing tight clothes.
If you are facing bump trouble, arch your knees a little and place a pillow in between the legs to ameliorate total stress on the back. In case of heat burns, you can try stuffing the upper body with pillows. These are a few things that you can try while feeling uncomfortable during the entire pregnancy journey.
WHICH SLEEPING POSITIONS TO AVOID DURING PREGNANCY?
You cannot do the same things you usually prefer while not pregnant like sleeping the way you want to sleep. There are a lot of things that need to be taken care of for the good health of the baby and the mother.
- Avoid sleeping on the back- It is a dangerous posture to rest in because the entire pressure of the growing uterus lies on the back and obstructs the supply of nutrients and oxygen. It can lead to stringent problems like back pain, indigestion, hemorrhage, etc.
- Sleeping on the stomach- During the early phase of pregnancy, it is fair to sleep on your stomach, but in your second and third trimesters, sleeping on your stomach exerts strain on your inflating uterus. To avoid this, you can use a pillow with a hole in between which may help you sleep in a relaxed position.
During pregnancy, there are a lot of hormonal and bodily changes that a woman experiences. Pregnancy can brew a hurricane of sentiments, and the physical transformations that you go through can frighten you. But, nothing changes the truth that you are powerful, and all of it will be worth it when you see your little one. Make use of above tips to get yourself some rest – you will need a lot of it.