Pregnancy is one of the life stages which brings lots of hormonal, physical, and physiological changes to your body.
All of these causes sleep disturbances which are very distressing for women.
Your pregnancy sleeping posture may not be comfortable for you in the sleeping status.
So a pregnant woman should adopt a better and more comfortable sleeping position and will not interfere with the blood supply of the developing fetus.
So today’s topic will be to tell you about the way to sleep, precautions, and risks all research-based.
How To roll while pregnant?
Ok, the first talk about how to turn in bed while pregnant? which is also asked by many pregnant women.
Before you are pregnant, you easily just do everything like roll or sit, because the abdomen was in a normal state.
Now you really don’t have access to those muscles so much anymore, so you need to check this way to better roll while pregnant.
- When turning in bed bend your knees up and together
- Then bracing your tummy and buttock muscles
- use your strong arms and legs to help you turn to push through your heels to help you bring your pelvis over
- then gently roll over onto your other side
Other ways to roll which include:
- If you are inside position, straighten your top or upper leg (you see that you’re top able to roll a lot more freely back
- support belly with your hand and roll gently
- use your foot to push to initiate a roll
Sleep position during pregnancy
During pregnancy, it is important to take every precaution whether it is diet, physical or mental exercise, sleep, etc.
In 1 trimester of pregnancy when the uterus is a pelvic organ, it has not been clear in the stomach, so you can sleep in your preferred position.
Here you should care that because of excessive nausea and vomiting and increased frequency of urination so less fluid for 8 pm.
Also less aerated drinks, you should take a light dinner, with less oily and spicy, but you can sleep in whatever position that you are comfortable with.
In the 2nd and 3rd trimesters, you should take more precautions, in these situations where sleep is more disturbed.
NOTE: In this, sleep is on the sides, more on the left (you can also sleep on the right side) is a great way.
During this position, your baby is getting better nutrition and oxygen supply because the pregnant uterus is shifted towards that particular side.
And your pregnant uterus doesn’t compress the abdominal aorta and the inferior vena cava, so the baby gets better oxygen.
Pillow support during pregnancy
Pregnancy position during sleep can be difficult due to pain and pressure.
It is recommended to sleep on your left side or if you are a back sleeper use pillow or cushion to prop yourself up instead of lying flat for periods.
In the 2nd and the 3rd trimester, reflex esophagitis or hyperacidity is also a common problem.
NOTE: Here, is how to use a pillow for sleep during the 2nd and 3rd trimesters.
A pillow or multiple pillows should be placed between the knees feet and thighs to allow the top leg to be level with your pelvis and bottom leg.
Pillow for arm and shoulder discomfort: To decrease the arm and shoulder discomfort in the side position you can take a pillow behind your back, hips, and legs.
Positioning for lower back pain: Elevate your head and trunk with pillows, also placing pillows under your knees can relieve pressure in your low back.
You also should walk 15 to 20 minutes after your meal and this will reduce your problem and your sleep will also be proper.
What do research and studies say about it?
The maternal careless position has also been associated with lower fetal oxygen saturation (7).
In a study where 800 pregnant women with 30 weeks of pregnancy were included who experienced stillbirth (10)
Research results found no allied between those who reported sleeping on her back or non-left side sleeping position.
Studies data suggest that up to 1 in 3 women in early pregnancy and 1 in 5 women in late pregnancy sleep in the supine position.
What sleeping position should be avoided?
Pregnant women should avoid pregnancy during 3rd trimester, it will harm the fetus.
However, the uterus protects the fetus well but doesn’t take any chance of sleeping during the 2nd and 3rd trimesters.
Women who sleep on their back during pregnancy may experience these difficulties which include:
- digestive issues
- problem with blood flow
If these happen continuously it may lead to stillbirth, low birth weight, decrease baby growth rate, and preeclampsia.
As pregnancy progresses, most women find that sleeping on the stomach becomes impossible or difficult.
Pregnant women should avoid sleeping on their back and avoid doing activities that will put them flat on their back.
Because the weight of the growing baby in the uterus begins to compress the main arteries and veins that run through the trunk of your baby.
It affects blood flow through your body and ultimately can also affect blood flow to the baby.
The pregnant lady can see also nausea and dizziness when they wake up on her back, which should resolve as she lay on one side, and blood gets flowing.
If you have any concerns about it, talk to your doctor.
How do sit properly during pregnancy?
If you are doing a desk job, during pregnancy you have to lean and sit.
When you lean, to make sure, your head shouldn’t go back much because if it goes back it tends to have a neck issue.
So try to keep your neck exactly on the top of your shoulder, you can also slide your leg a little down.
While sitting on a chair and place a pillow behind (try to cover the curve of your back) which will act as a supporter.
NOTE: Many common things are that when you keep your legs hanging they tend to get swelling.
So keep your legs up and keep them moving always, so it can avoid swelling a lot.