The Best Positions For A Good Sleep During Pregnancy

Almost all pregnant women suffer from sleep disorders ; This happens especially from the third trimester of the baby’s gestation, when, due to the size of the belly, they have difficulty getting a comfortable position in which they can sleep.

Sleep problems during pregnancy manifest themselves in different ways. There are those who flatly suffer from insomnia, other women have difficulty finding a good position and there are those who have the inability to get a long rest due to the fact that they only manage to sleep for short periods of time.

To all this are added the constant movements of the baby and the increase in abdominal volume, which limits the postures to sleep peacefully. Some doctors claim that there are no general tips for the best positions, as each body finds its natural way to sleep.

However, it should be noted that some positions are more annoying and risky for the mother and the baby. Sleeping on your back with a very advanced pregnancy causes the uterus to rest on the spine, the intestines and the inferior vena cava, a vein that carries all the blood from the lower half of the body to the heart.

All this leads to pain in the waist, very slow digestion, a greater predisposition to hemorrhoids and a drop in blood pressure with respiratory discomfort, tachycardia or palpitations. All this for just sleeping on your back! If your habit is to sleep on your stomach or on your back, it is convenient that you try to rigorously change your routine, doing it towards one of the two sides -be it your right or left side- which will benefit both the child and yours. Also, putting a pillow between your knees helps you be more comfortable.

Recommended positions

One of the most recommended positions by specialists is to rest on the left side. The reason is because the liver is on the right side of the abdomen, therefore, sleeping on the left side will prevent the uterus from resting on this organ.

In addition, another thing that adds benefit to this position is that the great vessels are on the right side of the spine, therefore they are less compressed, avoiding edema, for example. It also favors the arrival of blood to the placenta, providing greater amounts of oxygen and nutrients for the baby and helps reduce swelling in your feet.

Sideways with a pillow between the legs

In this way, you will keep your spine straight and avoid putting the weight of one leg on the other. On the other hand, you can also use long pillows that allow you to support your belly, which will give you greater security.

With elevated feet

If you suffer from poor circulation, have swollen ankles or legs and the sensation of feeling like a balloon, you can try sleeping with your legs up, supported on cushions. It will help your circulation flow and prevent the appearance of varicose veins, and also the sensation of pricks or cramps.

Semi-sitting position

In the event that you have any stomach discomfort, reflux or some food has not sat very well, one of the positions that are most recommended in these cases is to position yourself semi-sitting with the help of pillows or cushions for support. The aim is always to be comfortable, mainly promoting good blood circulation.

Although it is difficult to stay in the same position all night, it is very important that you avoid sleeping on your back, because in this position the weight of your uterus damages the spine, intestines (large and small), main vessels and muscles of the back. Thus, this posture can cause muscle aches, hemorrhoids and circulation problems for both.

Another contraindication to this position when sleeping is that it can lower your blood pressure, which can make you dizzy.  There are cases of moms whose pressure has dropped significantly from sleeping on their backs.

Also, and not least, this position can cause you to snore and suffer from sleep apnea; That is why –and even if it costs you to change your sleeping position a bit- it is recommended that you do not sleep on your back, but rather that you look for accommodation during the course of pregnancy.