The period of bearing a child is accompanied by many restrictions. A woman needs to give up alcohol, a number of products and exclude physical activity. In addition, some are prohibited.
In expectation of a child, a woman undergoes changes in her body and her belly increases in size, respectively, the question of how to sleep during pregnancy, whether it is possible to rest on the back and on which side is preferable to lie, becomes relevant.
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. This condition does not need to be fought. It is best to choose the right sleeping positions during pregnancy. This will allow you to sleep well and will have a positive effect on the body as a whole and on the baby.
Important: If the waiting period for the child is early, any position for the expectant mother is suitable for sleeping. Sleep on your side, on your back or on your stomach, as long as you feel well rested in the morning.
At the beginning of pregnancy, a woman should gradually begin to accustom herself to postures that will be used for good rest after a few months. Since closer to labor, it will be possible to sleep only on your back and on your side.
Sleep properly 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 becomes more and more acute. Since the belly is gradually increasing in size and you cannot 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 their right side, while others are more comfortable on the left side for resting. However, here it should be taken into account that if your baby is pushing, it means that the chosen position does not suit him, then it is better to roll over.
In general, the sweet spot for the second trimester is falling asleep on your back. During this period, the baby's weight is still small, so resting in this position, the woman will feel most comfortable. At the same time, keep in mind that if the crumb starts to kick painfully, you need to change the position.
How to sleep in the third trimester
When the third trimester comes to the expectant mother, the left side is suitable for rest. The fact is that a grown-up child squeezes the right kidney and liver, and this, in turn, leads to clamping of the ureter, as a result of which pyeloniphritis often develops.
How to make a pregnant woman's sleep as comfortable as possible? A pillow will come in handy. Doctors recommend putting such a necessary object between the legs, while the left leg is extended, and the right leg is slightly bent at the knee. See how the expectant mother does it in the photo. In this position, your legs will not be numb and the load on the pelvis will be reduced. In addition, obstetricians advise putting the pillow under the stomach.
Important: If the child has a right-sided presentation, go to sleep on the right side. This will help the fetus lie down properly.
Often, the seventh month of pregnancy is characterized by the following symptoms:
- frequent heartburn;
- nasal congestion;
- difficulty breathing.
With the manifestation of such signs, doctors advise sleeping in such a way that the woman's upper body 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 comes.
With varicose veins, it becomes difficult to walk in the evening, due to the emerging edema. To alleviate the condition, a special comfortable roller or pillow is placed under the legs to make the blood drain from the legs.
It should be emphasized that it is impossible to control the position of the body during sleep. Therefore, the optimal solution to the problem that has arisen is the acquisition, on which it is convenient to lean. It will not only alleviate the condition, but also come in handy in the future while feeding the baby.
How to fall asleep quickly
Paradoxical as it sounds, in order to get a good night's sleep, you should start taking care of it right in the morning. This is because our lifestyles and habits have a profound effect on the quality of our night's rest.
In order to sleep soundly in the evening and have a good rest, you should adhere to the following rules during the day:
- severe fatigue often leads to insomnia, so try not to overexert yourself throughout the day;
- if sleep deprivation is troubling, try skipping a day's rest. It may be possible to fix the problem in this way;
- light exercises for pregnant women, performed during the day, will help to 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 horrible 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 that you reduce the amount of fluid you consume so that you do not have to go to empty your bladder often at night. If the pregnant woman feels hungry, you can eat a light sandwich or low-fat yogurt before bed.
Important: Sometimes a woman expecting a baby suffers from sleep disorders; it is possible to eliminate the problem that has manifested itself with the help of sleeping pills. However, not every medication is approved during pregnancy. Therefore, only a doctor should select such funds.
While waiting for a baby in the last months, women often have low blood sugar. The following symptoms will help to identify such a condition:
- general weakness;
- lightheadedness;
- cardiopalmus.
A slice of sugar or sweet tea will help eliminate these symptoms. Moreover, if the alarming symptoms continue to bother you, you should consult a doctor.
What poses should be avoided
How to sleep during pregnancy and what positions should you avoid? Such questions are increasingly troubling women who are expecting a baby. And if the first trimester proceeds without any problems, then further every month it adds a certain discomfort.
So, what poses 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 the 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 edema of the lower extremities appears. In this condition, you need to correctly organize a sleeping place. Use special bolsters or foot cushions to ensure proper circulation. And do not forget, sleeping on the left is much more comfortable 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 optimal temperature;
- if the lower limbs are cold, sleep in socks;
- it is not recommended to go to bed with a feeling of hunger;
- get sleepwear made from natural fabrics that will not hinder your movements;
- An orthopedic mattress will help to 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. These devices are very convenient because they can be placed under the side, neck or legs. This will allow the pregnant woman to dress up better and sleep well.
Regardless of what week of pregnancy you have, good rest is a prerequisite both at the beginning and at the end of the period of bearing a child. Therefore, in order to regain your strength and rest at night, take note of the recommendations from the doctors:
- stop taking sedatives and sleeping pills without first consulting your 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 amount of fluid consumed is reduced 3 hours before bedtime. The exception is light snacks;
- if there is an opportunity to take evening walks, do not refuse it. But excessive loads are harmful;
- adhering to a daily routine will help you fall asleep and wake up by the hour;
- often nighttime awakenings are caused by convulsions. If you have a similar condition, 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 the fear of upcoming labor, doctors recommend enrolling in courses for expectant mothers, where you can talk with women who have already given birth;
- a pillow for pregnant women will help you to comfortably position your belly and get a good night's sleep;
- good sleep guarantees the correct position.
Important: The closer to labor, the more dangerous it becomes to rest on the stomach and back at night. It is desirable that during the last trimester the woman rests on her side. Moreover, regardless of whether you will 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 comfortable for rest. It remains to add, so that the pregnancy is easy and not painful, you need to learn to sleep on your side all the time, and it is better to develop this habit from the first trimester. If you get used to it, you will get adequate rest throughout your pregnancy.
And the last thing, if possible, get a special pillow on which to lie pure pleasure.
In order for a pregnant woman to fully rest and regain her strength, she must sleep at least 8 hours a day. And for the toddler developing in the womb, not only the duration of his mom's sleep is important, but also the position in which she is at the same time. How to sleep during pregnancy so as not to harm the baby?
Can a pregnant woman sleep on her back
In the first half of pregnancy, there are no restrictions, even if this is the favorite position in which the expectant mother spends most of the night. But roughly after 22 weeks you should try not to lie like that... The inferior vena cava passes between the uterus and the vertebral column - the largest vessel through which blood from the trunk and legs returns to the heart. If a grown fetus, amniotic fluid and a heavy uterus squeeze this vessel, a condition called inferior vena cava syndrome ... This is a very dangerous situation in which the volume of circulating blood drops sharply, as in acute massive blood loss. The longer the pregnant woman is in the supine position, the more severe the symptoms are: dizziness, weakness, feeling short of breath, loss of consciousness, drop in blood pressure up to a state of hypovolemic shock... And the fetus in the uterus at the same time is experiencing increasing oxygen deficiency, its condition is also progressively worsening. If during wakefulness a woman can quickly react to the malaise that has arisen and change the position of the body in time (for example, during an ultrasound scan), then in a dream the protective mechanisms work slowly. As a result, both the baby and his mother can be seriously injured.
If multiple pregnancies are diagnosed, or there is polyhydramnios, it is better to refuse sleeping on the back at the beginning of the second trimester. It is also useful to follow this recommendation with a low position of the fetal head with the threat of interruption.
Is it possible for a pregnant woman to sleep on her stomach
Especially, on the advice of friends or "healers", it is definitely not necessary to lie on your stomach. But if this is your favorite sleeping position, then you can pamper yourself. But only up to 12 weeks, while the uterus is deep in the pelvis and is protected by the bones of the bosom. Later, the pressure of the mother's body on her pregnant tummy is undesirable, and after 20 weeks - and dangerous for her baby... In this position, the inferior vena cava is compressed weaker, but at the same time the vessels of the placenta are compressed. That is, the fetus suffers much more than if the woman was lying on her back.
Already in the first weeks of pregnancy, especially in primiparous mothers, many have to give up sleeping on their stomachs due to the sharply increased sensitivity of the swollen mammary glands. If this did not happen, then from 20 weeks, after an accidental turn on her stomach, mommy will be awakened by the persistent pushes of her child. Well, after 28 weeks, the question "is it possible to sleep on your stomach during pregnancy" is no longer relevant: lying face down on a huge ball is uncomfortable!
How to sleep properly during pregnancy
In all stages of pregnancy, the most physiological position is considered to be the woman lies on her left side, curled up snugly. So warm and calm for both mom and her baby. The position on the right side is also encouraged by obstetricians.... It is believed that the uterus is most relaxed and well supplied with blood.
With an increase in gestation, a woman straightens more and more during sleep. This is due not only to an increase in the size of the uterus, but also to the growing curvature of the spinal column in the lumbar region. It becomes more and more difficult to bend forward, and from constant lying strictly on your side, your hips begin to ache. How to be?
1. It is allowed to lie not only strictly on the side, but also to lean back a little. To do this, put a thick blanket roller on the back.
2. Dissolve the legs slightly bent at the knees, placing a small sofa cushion between them.
3. Place a soft mattress or thick blanket on the mattress.
To sleep on your side during pregnancy it was even more comfortable, you can put your leg or hand on the husband lying next to him. The future daddy must feel the hardships of bearing an heir. Good night and sweet dreams!
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 big belly makes it difficult to sit comfortably in bed. In this regard, mothers have a lot of questions about sleeping positions during pregnancy.
Cool baths have a positive effect on overall well-being
Choosing a comfortable sleeping position is not easy at all and depends on the gestational age. For a pregnant woman in the early stages, it is good to sleep in any position she is accustomed to, because there is no belly yet, and the embryo is still quite tiny and it is simply impossible to harm it with an uncomfortable position of the body. Toxicosis and related conditions can become the only obstacle to normal sleep. Sometimes sleep does not go by itself, depressive outbursts roll in at night, and during the day, sleepiness and fatigue are exhausting. Hormonal changes noticeably affect the mother's condition, but in the first trimester of pregnancy there is still an opportunity to sleep normally on her stomach.
With the onset of the second trimester, toxicological ailments subside, the moral and psycho-emotional state stabilizes. Now, it would seem, you can sleep in a restful sleep. 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 around more carefully, holding her tummy, not carrying weights, choosing the most comfortable positions in order to fall asleep as soon as possible and get a good night's sleep. From about the middle of the second stage of gestation, it is already forbidden to lie on your stomach and sleep on your back.
With the onset of the last trimester, the patient has a very difficult time, but she will have to endure. The uterus is maximally enlarged, 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 throughout the last trimester. This position is considered ideal if in the third trimester the patient prefers to rest on the left side.
Other factors
If the pregnant woman has severe swelling of the lower extremities, 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 kicking violently - such complaints from mothers to an obstetrician-gynecologist can be heard quite often. If this happens, you must immediately change your position, usually the baby begins to show dissatisfaction when he lacks oxygen, so he demands to reduce the 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, relieve the spine and lower back. It is impossible to lie still throughout the night, so doctors recommend alternating the left and right sides during rest. Try to get used to sleeping on the left side in the letter C position in the early stages, then it will become much more comfortable to sleep with a big tummy.
Which side is better for a pregnant woman to sleep on
Many pregnant women have no idea how to sleep properly in the last weeks of gestation.
- Doctors generally give the same recommendations for all patients - it is best to sleep on your side during pregnancy.
- You cannot rest on your back for a fairly simple reason - the fetus strongly presses on intraorganic structures such as the intestines, kidneys or liver, which leads to severe soreness in the back, exacerbation of hemorrhoids or breathing difficulties, so pregnant women cannot sleep in this position.
- If the patient often rests on her back, then the baby, being inside the uterus, will exert pressure on the inferior vena cava running along the spinal column, and this is dangerous by a decrease in blood flow. As a result, mom's health worsens.
- If such squeezing is observed regularly, then this can negatively affect fetal development, because against the background of insufficient blood circulation, there is a lack of nutrition 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, because lying on the right side can provoke compression of the renal structures, which will lead to increased swelling.
The first step is 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 painful, then you must immediately change the position and continue to avoid such a position while resting. While sleeping 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 herself the most comfortable position, it is recommended for mommy 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 sleep in this position for at least one night, and in the morning it is noticeable how the usual puffiness from the face and limbs has subsided. In addition, such a position relieves pain symptoms in the back and pelvis, optimizes cardiac activity.
But there are exceptions when it is not recommended for mom 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 on the left. In such a situation, a night rest on the right side of the body will help the baby to take the desired position.
Prohibited poses 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, it is necessary to give up sleeping on the stomach and back, even if in other positions the mother is not used to sleeping and tossing and turning for a long time, but cannot fall asleep. Resting on her tummy, mommy will put pressure on the child, which does not bring anything good.
Lying on your back is prohibited due to the same squeezing. The uterus causes compression of the intestines, vertebral structures, arteries and other organs. Long sleep on the back provokes hyper-edema 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, the soreness will immediately recede. Try to sleep so that you are comfortable and that the baby does not suffer from excessive pressure.
We equip a resting place
Many mothers are thinking about how to ensure themselves the most comfortable and quiet rest, so they begin to accustom themselves to the correct position of the body. But you also need to watch out for what you sleep on so that the body is located comfortably.
- You need to choose a mattress of medium firmness. The surface of the berth should follow the outline of the body and support the spinal column in its natural physiological position. A similar effect is provided by orthopedic mattress models.
- When choosing a mattress, make sure that it is not very springy. When the spouse turns at night, he will cause strong vibrations, which will cause discomfort not only for mommy, 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 resting. Fresh air will inevitably help a pregnant woman fall asleep soundly and quickly.
If mommy is too often worried about nasal congestion, heartburn, breathing difficulties, then you need to sleep in such a position so that the body is raised. Mothers are often worried about cramps, which not only cause discomfort, but also cause painful sensations. To quickly get rid of a spasmodic muscle spasm, you need to reach the big toe of the leg affected by the spasm and pull it up towards the knee.
It is impossible for a woman to control the position during sleep, therefore it is recommended to use a pillow for pregnant women, which will help to sleep in a comfortable, and, most importantly, safe position for the baby.
Choosing a pillow
There is a huge selection of special attachments.
Experts have calculated that for complete comfort, mom needs to put at least 5 pillows under different parts of the body. A pillow was created especially for pregnant women, which helps to calm down and take the most comfortable position. It is difficult for mothers to find a comfortable sleeping position, they often 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 is aggravated, which provokes the development of severe depression.
If you use a pillow for pregnant women, 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 letter C, G, I, U, J or a bagel, so even the most fastidious mommy can choose the most convenient option for herself.
Of no small importance is the filling of the pillow, which can be quite varied, for example, synthetic fillers such as polystyrene balls, holofiber, artificial fluff, as well as natural fillers such as swan's down, buckwheat husks, 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 husk 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.
Maternity pillows have both disadvantages and advantages.
- If we talk about the shortcomings, then they include the large size of such a product. Also, the disadvantages can be attributed to 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 to eliminate painful sensations in the hip joints, lower back, neck and back in general.
The U-shaped pillow is considered the most comfortable, since it does not need to be turned over every time Mom 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 mom to have a full night's rest and sound sleep, the patient must adjust her life in accordance with some rules that she must observe daily throughout the entire gestation.
First, the food. A pregnant woman is simply obliged to eat in a timely manner, correctly and in a balanced manner. You cannot overeat; it is better to eat often and little by little. You need to have dinner no later than 3 hours before bedtime so that the gastric contents have time to fully digest and do not overshadow the night's sleep with unnecessary stress. 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 exercises for pregnant women, which in part will contribute to rapid falling asleep and sound sleep. Such workouts 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 properly relax.
It is worth adhering to a certain daily routine, which will help teach the body to fall asleep and go to bed at the same time. If you suffer from insomnia at night, then during the day it is better to give up sleep, and before a night's rest, be sure to take walks. You also need to ventilate the room, and in the summertime sleep with an open vent / window, which will help you sleep soundly and calmly at night.
You need to take a warm bath before going to bed, and half an hour after it go to rest, then falling asleep will occur almost instantly. It is better to sleep in pleasant to the touch pajamas or a shirt made of natural knitted fabrics. If at some point, against the background of lack of sleep and irritation, despair and fatigue rush over, it is worth encouraging yourself that all mothers go through such inconveniences.
Sleep brings us full rest, waking up in the morning cheerful and cheerful, I want to move mountains. All people need to replenish the supply of energy spent during the day, and pregnant women work in an intensive 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 it tends to sleep, doing household chores you feel tired after five minutes of cleaning. This organism 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 flow of oxygen to the cells and tissues of the fetus, because the enlarged uterus presses on the lower back and intestines, closing the flow of oxygen. For this reason, pregnant women experience dizziness, rapid heartbeat and low blood pressure, the baby will begin to move actively 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 receives oxygen in due measure and 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 cannot sleep on one side all the time; it is considered quite safe to move from side to side one by one.
- 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 my 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 dense, the light dimmed, and then you turn it off altogether. Try not to lie on your bed all day - you should associate it with sleep. You can just lie down to relax on the couch throughout the day.
- Go to bed at about the same time, so to speak, work out a regimen. Sleep is best started at 22-23 hours. Sleeping after midnight prevents 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 different situations and moments. This does not allow you to fall asleep for a long time and fully rest. When you go to bed, take a comfortable position, relax and fall asleep.
Special pillows for the comfort of pregnant women Special pillows
Now, special pillows in the shape of a horseshoe have been developed for pregnant women. It is more convenient to sleep with them, you put it as you like and sleep comfortably, getting only a good rest. It is convenient to put such a pillow under the stomach, fold your 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 place them as you like.
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