You'll find that during the latter stages of pregnancy, sleeping on your back puts too much pressure on your spine and stomach so you'll naturally want to sleep on your side. I feeling severe pelvic pain while changing position during sleep pl advise how to overcome it . Maternal positioning is thought to influence the fetal position during pregnancy and birth. We cannot control our position when we are asleep and a large bump is likely to be uncomfortable enough to prevent you from being on your back for long during … Preferably, the left side. And consult with your doctor if you have other questions about which position is best. There is some evidence both for and against this claim in the literature. On the left side . Alternatively, you can try elevating the head of your bed a couple inches with books or blocks. That’s why it’s necessary to ask for recommendations on the best sleeping positions during pregnancy. This could mean not having a good night’s sleep every night. If you’re a solid sleeper (lucky you!) The best position to sleep in when pregnant. Therefore, if during the sleep the activity of the child is markedly increased, it is better to change the position on a more secure – on your side. On the side with a pillow. "Most women are too afraid to take them," she added. Keep your legs and knees bent, and put a pillow between your legs to relieve the stress on your back. Sleep Position During Pregnancy The hormonal changes and physical discomforts associated with pregnancy can affect a pregnant woman's quality of sleep . Related: Can belly shape in pregnancy predict you’re having a boy? Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby. Keep your legs and knees bent, and put a pillow between your legs. While the baby bump isn’t showing yet, you can sleep in the position that you often take when you sleep. sleeping position change: hi,i am 28 weeks pregnant.my mother in law insists that i should sit up and then change the position of sleeping instead turning while lying on the bed..say, i am lying down on left side - then i should sit up and change to right side instead of turning to left side directly. Likely not — but it’s a good idea to try another position. If you find that you are having problems with back pain, use the “SOS” position, and try placing a pillow under your abdomen as well. 1. Here are the best sleeping positions while you're pregnant, common problems and solutions, and other tips for getting the rest you crave. Related: 11 foods and beverages to avoid during pregnancy. Continue using a pregnancy pillow for support. You need at least eight hours of uninterrupted sleep. Sleeping on your left side also takes the pressure off your liver and your kidneys. https://youaremom.com/pregnancy/sleeping-positions-pregnant-women More than half of pregnant women take at least one nap during the workweek, and 60 percent take at least one weekend nap. If contractions were to wake you, continue laying on your side (preferably your left side) and try to go back to sleep. Sleeping Positions During Pregnancy. Maternal positioning uses the 2nd Principle of Spinning Babies: Gravity.. Soak in all the sleep you can before your baby is born. Safe pregnancy sleep positions. As your belly grows, you’ll want to make sure your mattress is somewhat firm so your back doesn’t sag. Lying on your back is not recommended at this point in your pregnancy or in labor. This is the largest of four similar studies that have all shown the same link between the position in which a mother goes to sleep and stillbirth after 28 weeks of pregnancy. Below, we’ve decoded the exact positions that could help you sleep … How to meditate during pregnancy. These cookies do not store any personal information. 2nd Trimester Pregnant. Higher levels of progesterone in your body during pregnancy can cause you to feel sleepy all day long. Sleeping on your side and keeping your head slightly elevated can help. Sleep during pregnancy can be uncomfortable. For convenience, you can put a folded blanket between your legs or a pillow under the knee. It carries blood to your heart and, in turn, to your baby. Sleeping on your left … Reviewed on May 7, 2019 . These cookies will be stored in your browser only with your consent. There is no magic rule, but many women are more comfortable at the end if the second trimester sleeping on their side. As well as improving blood flow, this position helps with kidney function and reducing swelling, according to the Children's Hospital of Pittsburgh. Sleep can profoundly change during the major trimesters of pregnancy. iStock. During pregnancy, your body needs a lot of love and care, and most of all – good rest. Exercising every day can help to regulate sleep during pregnancy as well. Try to stick to a regular schedule and maybe try different sleep positions or use a pregnancy pillow. It may feel a bit like you’re trying to sleep atop a watermelon. Sleeping on the stomach: Perhaps it is not surprising at all when this position is less chosen during pregnancy. Many women experience insomnia during the first and last trimester of pregnancy. Though the duration of your sleep might increase, the quality of sleep during the first trimester is likely to decline as you may wake up frequently. Healthline Media does not provide medical advice, diagnosis, or treatment. All rights reserved. A woman's breasts may also feel more sore and tender during pregnancy, making it challenging or uncomfortable to sleep on her stomach, if that's her preferred position. But if you want to get into the habit of favoring your side, try simply slipping a pillow between your legs. When you are pregnant your body goes through a variety of changes causing your regular sleeping positions to no longer work for you. by Colleen de Bellefonds. But there is also no requirement to sleep any differently either. Last medically reviewed on February 28, 2020. The best sleep position during pregnancy is “SOS” (sleep on side). The reason for this is lying on your left side releases any pressure that might be on your vena cava. You'll find that during the latter stages of pregnancy, sleeping on your back puts too much pressure on your spine and stomach so you'll naturally want to sleep on your side. But avoid using sleeping pills or even sleep-inducing supplements, such as melatonin, during pregnancy, Lee said. Sleeping on the stomach during pregnancy Whether you're looking to satisfy your craving for sweets or trying to battle constant nausea or heartburn, we've got you covered with more than 30…, If you're wondering how to become a surrogate, we applaud you for your desire to help others. The reason is that it puts pressure on the blood vessels, back, and spine as your uterus increases in size. If you can’t, at least rest. Answer: The best sleep position during pregnancy is “SOS” (sleep on side). Learning about the various sleeping positions can ease these discomforts and help you find sleep faster. We include products we think are useful for our readers. In the end, not sleeping on your back may lower your risk of stillbirth after 28 weeks by 5.8 percent. Schedule your appointment now for safe in-person care. If you are experiencing heartburn during the night, you may want to try propping your upper body with pillows. This is a result of your abdomen resting on your intestines and major blood vessels (the aorta and vena cava). The third trimester is a time of great anticipation. Plus, there are some other issues with sleeping on your back. Your belly begins to grow gradually. You might also be surprised to hear that sleeping on your left side is superior to sleeping on the right during pregnancy. We'll assume you're ok with this, but you can opt-out if you wish. If you continue to have trouble sleeping during pregnancy, talk to your health care provider. Sleeping Positions During Pregnancy: First Trimester. Maternal Positioning is a phrase for talking about posture and positions women use in pregnancy and in labor for comfort or labor ease. Pregnant women who get less sleep are more likely to have complications, but these tips can help solve the problem. It is mandatory to procure user consent prior to running these cookies on your website. Your Pregnancy Week by Week Fifth Ed. Sitting up on the sitz bones is better for your back. Sleeping Aids During Pregnancy. By the way, you may have heard that what side you sleep on indicates the sex of your baby. At most, 70% of pregnant women report sleeping for more extended periods. There are some sleeping positions which can give you the needed sound sleep and the much needed rest. Meditation has proved to be an effective tool that can help women deal with the stress and anxiety that may arise during pregnancy. Some reasons why your sleep patterns change are: 1. It also encourages the kidneys to easily eliminate waste. Sleeping on your back: This can cause problems with backaches, breathing, the digestive system, hemorrhoids, low blood pressure and cause a decrease in circulation to your heart and your baby. Sleeping on your left side will increase the amount of blood and nutrients that reach the placenta and your baby. Towards half way in the pregnancy, it becomes hard to sleep on your back because the belly is getting big and heavy. This program helps you identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep. 2. That’ll make you feel drowsy and pee a lot. Through a combination of sleep hygiene, vitamin and mineral supplements, and safer sleeping positions, pregnant women can improve the quality and quantity of their sleep. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. That way, when you try to roll onto your back, you’ll stop at an angle that will still allow blood to flow and nourish your baby. However, from the 5 th months onwards, your abdomen will go on a huge change. Stomach sleeping is OK until you reach about weeks 16 to 18. Safe Sleeping Positions during First Trimester of Pregnancy Sleeping on your back. All of the following pregnancy sleep problems can make getting a solid night of shut-eye harder. During pregnancy, you may find yourself wrestling in bed trying to get comfortable before falling asleep. Department of Obstetrics and Gynecology, CHA Ilsan Medical Center, CHA University, Goyang, Republic of Korea . One of the major hormones that can cause disruptions with sleep is … Hormones affect the structure of sleep, and physical ailments that accompany the pregnant state may lead to disrupted sleep. Focus on your breath and relax all of the muscles in your body. However, as the uterus grows with the progressing pregnancy, this position should be avoided. You may be intrigued to know, that your sleeping position during pregnancy third trimester is actually very crucial; mostly because your tummy is now growing larger to accommodate your growing baby. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. Beyond that, you might try using some pillow props to get into the most comfortable position for you. Just sleep how it's comfortable. Doctors recommend resting on your side — right or left — to give you and your baby the optimal blood flow. The position of your baby becomes more important as your due date nears. Doctors generally recommend sleeping on your side during pregnancy, especially as time goes on. 1. Related: Your guide to sleeping on your back during pregnancy. Necessary cookies are absolutely essential for the website to function properly. Hormone Changes During Pregnancy. 0 - 6 months Baby Age. Related: How to kick insomnia in early pregnancy. There are lots of positions you can try. These studies can’t be completely discounted. Taking ibuprofen in pregnancy isn't a good idea. Curtis, Glade B., OB/GYN, et al. 2. It’s due to hormonal changes caused by the pregnancy. That’ll make you feel drowsy and pee a lot. This article has no external links. Sleeping positions for pregnant women 1. Should you worry if you wake up on your back in the middle of the night? Even better is to sleep on your left side. At that point, your bump may be growing a bit bigger, making this position less and less desirable. Around the middle of your pregnancy, start to get into the habit of going to sleep on your side. This position enables maximum blood flow and nutrients to be transferred to the placenta (less pressure to vena cava) and increases the function of the kidneys, which means improved waste disposal and lower swelling in the feet, ankles, and hands. During the first trimester, progesterone levels are on the rise.