Sleep position during pregnancy. Healthy sleep for pregnant women

Expectant mothers, after they find out about their pregnancy, have to deny themselves a lot so as not to harm the baby. And this applies not only to bad habits, eating habits, but also sleep.

With pregnancy, nighttime urge to go to the toilet becomes more frequent, nausea, heartburn, and convulsions torment. From about the 5th month, the problem with choosing a position for a night's rest is added. The chest fills up and becomes painful, and the fetus develops rapidly and the abdomen grows rapidly (especially starting from the second trimester). Therefore, it is very difficult for a woman to find a comfortable position that would guarantee a good night's rest to recuperate.

Choosing a sleeping position

As for the correct position, it is best to sleep on your side. Avoid sleeping on your stomach early in your pregnancy. Night rest on the back is also contraindicated, since the fetus presses on the internal organs (liver, kidneys, intestines). As a result, a pregnant woman has back pain, breathing becomes difficult, hemorrhoids become aggravated, and blood pressure decreases. In the mother's position on the back, the child in the womb can squeeze the inferior vena cava, which runs along the entire spine, which is fraught with a decrease in blood flow. As a result, the expectant mother does not feel well. And if the squeezing is long and regular, then this can also negatively affect the condition of the fetus: due to insufficient blood supply, and hence nutrients, the heartbeat decreases in the crumbs. And the consequences of such violations are sad and irreversible.

First of all, try not to think about your preferences (how you want to sleep during pregnancy), but about the health of the baby. Monitor your well-being and if you notice any deterioration during sleep, change your position to the correct one. In order not to automatically roll over on your back at night, place a large pillow that will not allow you to change the position of the body. Doctors advise to fall asleep on the left side, as lying on the right side can lead to squeezing of the kidney. And in the correct position, not only blood flow to the placenta will improve, but also the functioning of the kidneys, which will significantly reduce swelling of the arms and legs, and pressure on the liver, which is located on the right, is reduced. Also, in this way it is easier for the body to get rid of waste and excess fluid, and the heart can fully work. You can also practice an intermediate position: pillows will help you take it, which will prevent you from rolling over to the end on your back.

A few tips for a good rest

In order for sleep during pregnancy to be strong at night, even despite a new, unusual position for you, during the day a pregnant woman must do something that will make her body completely turn off for a night's rest. Eat right, nutritious, and on time. Do not overeat: eat often, but in small portions. Between a night's rest and the last meal, at least 3 hours should pass so that all the contents of the stomach have time to digest and not distract the body from sleep.

Avoid high caffeinated drinks before bed, avoid carbonated sweet water. Better before going to bed, drink a glass of warm milk with honey.

Regularly perform special physical exercises for pregnant women. They will help you fall asleep quickly and sleep soundly. Just do gymnastics during the day, because before a night's rest, a lot of time should pass for complete relaxation and calm after a load.

Before going to bed, give up intense mental activity, including books with a TV. Better in the evening, listen to calm, quiet, pleasant music that will set you in the right mood, allow you to relax and get ready for sleep.

Stick to a daily routine. A certain schedule will set the body to fall asleep and wake up at the same time.

Walk outdoors more. Hiking on the street before going to bed, as well as airing the bedroom, sleeping with the window open in the warm season will make your sleep deep, calm and strong.

Aromatherapy can help you sleep better. Place a herbal bag with lemon balm, hops, thyme, immortelle flowers, hazel leaves or noble laurel, hop cones, pine needles, rose petals, geranium grass on the pillow. Put some lavender essential oil on the aroma lamp. It has a pronounced calming effect.

Wear comfortable and comfortable clothes for the night. Necessarily pajamas or a nightgown should be made of high-quality and natural material, for example, knitwear.

Do not take any sleeping pills without first talking to your doctor. After all, most of these medications are contraindicated during pregnancy. While carrying a child, you may be recommended a tincture of valerian, motherwort or glycine.

Your correct psychological attitude, optimism, peace of mind, good mood - this is the key to a calm, full sleep. And it is important not only for you, but also for your child.

Conclusion

If at one point you fall into despair due to constant lack of sleep and chronic fatigue, remember: almost all pregnant women go through such trials. You, too, endure them, because nature has made the female body very resistant and hardy. It will take quite a bit of time and you will get used to sleeping in a new position. Let the dream be fitful, but even with frequent awakenings, you will learn how to get enough sleep. Just go to bed early and get up later if possible, and also get more rest so that the body has time to restore strength, and not work for wear. After all, serious work awaits you ahead - childbirth and caring for a newborn. Therefore, pregnancy is your last opportunity to sleep and relax in the coming months.

Your tummy has already exceeded 19 weeks, you feel it not only during the day, when you have to walk and stand, but even at night, in a seemingly carefree lying position. What to do, the burden, though heavy, but pleasant. However, in order to get enough sleep on your own and keep the comfort of your bladder at any time of the day, you will have to sleep according to the rules.

The time for free poses is over

If during the night rest you are used to feel free: roll over from side to side, sleep on your back and stomach, then you can enjoy your freedom only in the first weeks of pregnancy. That is - in the first two months. And then your cute habits of sleeping on your stomach or back will have to be put aside, because your baby will wean you from them for a while.

You no longer practice sleeping in the “on your stomach” position. Weeks of commercials from the 12th. The very time when the uterus went beyond the pelvis and the tummy began to round. It's even good that he has acquired a rounded shape, which is not very comfortable for sleeping on his stomach - there is no temptation and no way to return to your favorite position.

On the back, according to doctors, you can sleep up to. But even during this period, from the 19th to the 24th, no one canceled the syndrome of compression of the vena cava. For those who do not know: the inferior vena cava is located along the spine and when it is squeezed, both the woman and the fetus may feel a lack of air. For the mother, this is fraught with tachycardia and dizziness, and for the baby there is a danger of hypoxia.

Choosing a comfortable posture

The most correct sleeping positions during pregnancy are on your side. Preferably - on the left, so as not to squeeze the kidney. In addition, sleeping on the left side is ideal for circulation. Blood in this position circulates freely and saturates the fetus with oxygen in the right amount.

And my mother, with this position, does not squeeze the liver and her back does not hurt early in the morning.

Have you tried reclining?

Of course, 19–24 weeks is not yet the time for it to even lie down. But if you can’t lie down in any way, something interferes with you all the time and creates discomfort, try to fall asleep reclining.

Put a pillow under your back, try to make the posture really “reclining” and not “sitting”. If you lie down incorrectly, the body will immediately “report” you about it.

In the “reclining” position, it will not be difficult for you to breathe, the diaphragm will not put pressure on the lungs, and the baby will receive his portion of oxygen and nutrients and will not make any claims to you in the middle of the night.

Why is the one that sleeps on the right wrong?

Sleeping on the right side is not recommended by all doctors, because this position can harm blood circulation. The uterus, loaded with a fetus that is already quite tangible in weight, presses on the arteries, blocking the full supply of oxygen and nutrients to the baby.

Naturally, it is impossible to lie on one side (right, left) all night and feel good. You can occasionally roll over, but try to get as little sleep on the right as possible.

Pillows - lifesaver

With you can already fully exploit the various forms of pillows. At this time, they will play the role of aids in finding a comfortable sleeping position during pregnancy.

Long and horseshoe-shaped, pillows will help you out if you need to carefully attach your tummy, put your feet on something or put something under your back.

If for some reason you didn’t get a factory pillow, then you can use a soft toy as it or create it yourself.

The parameters are as follows: 150 -180 cm in length and 30–50 in girth. And the design is made of cotton of the most cheerful and cheerful colors. Then your pillow will also be an antidepressant.

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 large belly makes it difficult to sit comfortably on the bed. In this regard, mothers have a lot of questions regarding sleeping positions during pregnancy.

Cool baths have a positive effect on overall well-being

Choosing a comfortable sleeping position is not at all easy and depends on the gestational age. It is good for a pregnant woman to sleep in any position she is used to in the early stages, because there is no stomach yet, and the embryo is still quite tiny and it is simply impossible to harm it with an uncomfortable body position. The only obstacle to normal sleep can be toxicosis and related conditions. Sometimes sleep does not go by itself, depressive surges roll in at night, and during the day it exhausts drowsiness and fatigue. Hormonal changes noticeably affect the condition of the mother, but in the first trimester of pregnancy there is still the opportunity to sleep normally on the stomach.

With the onset of the second trimester, toxic ailments subside, the moral and psycho-emotional state stabilizes. Now, it would seem, you can sleep peacefully. 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 more carefully, holding her tummy, not carrying heavy weights, choosing the most comfortable positions in order to fall asleep quickly and get enough sleep. From about the middle of the second stage of gestation, it is already forbidden to lie on the stomach and sleep on the back.

With the onset of the last trimester, the patient has a very hard time, but she will have to be patient. The uterus increases as much as possible, 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 during the entire last trimester. This position is considered ideal if in the third trimester the patient prefers to rest on her left side.

Other factors

If the lower limbs of the pregnant woman swell strongly, 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 hard - such complaints of mothers to an obstetrician-gynecologist can be heard quite often. If this happens, you must immediately change position, usually the baby begins to show dissatisfaction when he lacks oxygen, so he demands to reduce 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, unload the spine and lower back. It is impossible to lie still throughout the night, so doctors recommend alternating the left and right sides during the rest. Try to get used to sleeping on the left side in the position of the letter C in the early stages, then it will become much more comfortable to sleep with a big tummy.

Which side is best for pregnant women to sleep on?

Many pregnant women have no idea how to sleep properly in the last weeks of gestation.

• Doctors in general give the same recommendations for all patients - it is best to sleep on your side during pregnancy.
• You can’t rest on your back for a fairly simple reason - the fetus puts a lot of pressure on intraorganic structures like the intestines, kidneys or liver, which leads to severe pain in the back, exacerbation of hemorrhoids or respiratory difficulties, so pregnant women should not sleep in this position.
• If the patient often rests on her back, then the baby, while inside the uterus, will put pressure on the inferior vena cava, which runs along the spinal column, and this is dangerous by reducing blood flow. As a result, the mother'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, since lying on the right side can provoke squeezing of the renal structures, which will lead to increased swelling.

First of all, you need to think about the condition of the baby, and not about your preferences. It is imperative to monitor your well-being, if a pregnant woman feels discomfort in certain positions, she becomes ill or even has pain, then you must immediately change position and continue to avoid such a position when resting. During sleep 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 the most comfortable position for herself, mom is recommended 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 will sleep in this position for at least one night, and in the morning it is noticeable how the usual puffiness has subsided from the face and limbs. In addition, this position relieves pain symptoms in the back and pelvis, optimizes cardiac activity.
But there are exceptions when mommy is not recommended 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 located on the left. In such a situation, a night's rest on the right side of the body will help the crumbs to take the right position.

Prohibited positions 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, you need to give up sleeping on your stomach and back, even if mommy is not used to sleeping in other positions and tosses and turns for a long time, but cannot fall asleep. Resting on her tummy, mommy will put pressure on the baby, which does not bring anything good.

Lying on your back is prohibited due to the same pressure. The uterus causes compression of the intestines, vertebral structures, arteries and other organs. A long sleep on the back provokes hyperedema 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, soreness will immediately recede. Try to sleep so that you are comfortable and the baby does not suffer from excessive pressure.

Setting up a place to rest

How to ensure the most comfortable and relaxing rest for themselves, many mothers think, so they begin to accustom themselves to the correct position of the body. But you also need to watch what you sleep on so that the body is comfortable.

1. Choose a medium firm mattress. The surface of the sleeping place should follow the outlines of the body and support the spine column in a natural physiological position. A similar effect is provided by orthopedic mattress models.
2. When choosing a mattress, make sure that it does not spring too much. When the spouse turns around at night, he will cause strong vibrations, which will cause discomfort not only for the mother, but also for the fetus.
3. Size matters. The bed should be comfortable so that mommy has enough space for a comfortable rest and good sleep.
4. The room in which mommy sleeps must be ventilated before rest. Fresh air will inevitably help a pregnant woman fall asleep soundly and quickly.

If mommy is too often worried about nasal congestion, heartburn, respiratory difficulties, then you need to sleep in such a position that the torso is elevated. Moms are often worried about cramps, which not only cause discomfort, but also cause pain. To quickly get rid of convulsive muscle spasm, you need to reach out to the thumb of the leg affected by cramps and pull it up towards the knee.

It is impossible for a woman to control her posture during sleep, so it is recommended to use a pillow for pregnant women, which will help you sleep in a comfortable, and, most importantly, safe position for your baby.

Choosing a pillow

There is a huge selection of special devices

Experts have calculated that for complete comfort, mom needs to put at least 5 pillows under different parts of the body. Especially for pregnant women, a pillow was created that helps to calm down and take the most comfortable position. It is difficult for mothers to find a comfortable position for sleeping, often they 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 worsens, which provokes the development of severe depression.

If you use a pillow for pregnant women, then 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 letters C, G, I, U, J or a bagel, so each, even the most fastidious mommy, will be able to choose the most convenient option for herself.

Of no small importance is the pillow filler, which can be quite diverse, for example, synthetic fillers like polystyrene balls, holofiber, down of artificial origin, as well as natural fillers such as swan down, buckwheat husk, 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 husks 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.

Pillows for pregnant women have both disadvantages and advantages.

• If we talk about the shortcomings, then they include the large size of such a product. Also, the disadvantages include 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 eliminate pain in the hip joints, lower back, neck and back as a whole.

The U-shaped pillow is considered the most comfortable, because it does not need to be turned over every time mommy 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 mommy to have a full night's rest and sound sleep, the patient must adjust her life in accordance with some rules that she must follow daily throughout the entire gestation.

First, food. A pregnant woman is simply obliged to eat in a timely manner, correctly and balanced. You can not overeat, it is better to eat often and a little bit. It is necessary to have dinner no later than 3 hours before bedtime, so that the gastric contents have time to fully digest and not darken the night's sleep with an extra load. 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 gymnastics for pregnant women, which will partly contribute to falling asleep quickly and sound sleep. Such training 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 relax properly.

It is worth adhering to a certain daily routine, which will help to accustom the body to fall asleep and go to bed at the same time. If insomnia torments you at night, then it is better to give up sleep during the day, and before a night's rest, be sure to take walks. You also need to ventilate the room, and in the summer, sleep with an open window / window, which will help you sleep soundly and calmly at night.

You need to take a warm bath before going to bed, and after half an hour after it go to bed, then falling asleep will occur almost instantly. It is better to sleep in pajamas or a shirt made of natural knitted fabrics that are pleasant to the touch. If at some point, against the backdrop of lack of sleep and irritation, despair and fatigue rush in, you should cheer yourself up with the fact that all mothers go through such inconveniences.

The period of pregnancy is associated with some difficulties during sleep. You can no longer afford to sleep in your usual positions, and even more so on your stomach. We will talk about how to sleep correctly and comfortably without harming your baby, and not to feel discomfort herself, we will tell in our article.

Sleep is not unimportant for a pregnant woman, and the very state of constant drowsiness does not leave her throughout the first trimester. But experts identify a number of forbidden positions for sleeping, which at first glance seem completely harmless and familiar. There is an unofficial list of prohibited sleeping positions during pregnancy:

• Sleep on back;
• Sleep on right side;
• Sleep on the stomach.

Specialists single out these positions during sleep as not safe. This is due to the fact that being in any of these positions, there is a high risk of harm to the health of the mother and the unborn baby. Each of these positions exerts a certain pressure on the uterus, pelvic organs and blood vessels. Due to improper, and sometimes not even comfortable sleep, you run the risk of provoking the development of pathologies in the fetus. (We will consider each of these positions in more detail).

Of course, it is not possible to change your favorite sleeping position in an instant, but we are given the entire first trimester for this. Yes, it is the first three months that the baby develops slowly and your tummy is not so noticeable, try to slowly get used to sleeping in a different position during this period. Sleeping on your back during pregnancy is better not to do, as increasing in volume and weight, your tummy is already palpably pressing. The kidneys and liver suffer greatly from such pressure. We also note that the uterus, which has increased in volume, begins to strongly compress the complete vein, the task of which is to move blood from the heart to the extremities. Also, this position can cause oxygen starvation of the fetus, which in the future will negatively affect not only the birth process, but also the health of the baby.

Sleeping on your back is considered extremely dangerous during the third trimester, when the entire load on the female body is at its most critical size. In addition to all of the above, let's also say that with a long stay in this position, the expectant mother provokes a lack of breathing, which most often ends in fainting. Of course, everything that we have told concerns only directly long sleep.

If during the day you lie on your back for a few minutes, this will not affect your health in any way.

As for sleeping on your stomach, then it’s better to immediately refuse it as soon as you find out that you are pregnant. Even in the earliest stages of pregnancy, this is not safe, doctors explain this by saying that while sleeping on your stomach, the entire weight of your body presses on the pregnant uterus. From such pressure, the tone of the uterus increases, and as you already know from our previous articles, it is dangerous to terminate the pregnancy (miscarriage). In order to wean yourself, you again have the first trimester in which your tummy is not yet large and the uterus is just starting to grow, but still sleeping on your stomach is extremely dangerous.

Therefore, try to program your thoughts that such a dream can harm the baby, then on a subconscious level you will avoid this position even in a dream.

If we talk about whether pregnant women can sleep on their side, then the answer is definitely yes. The only thing experts emphasize is that at the physiological level it is still recommended to sleep on the left side. But still, let's note that sleeping on the right side is not critical.

During the second trimester, sleeping on the right side is not forbidden, but in the third, it is recommended to choose the left side for sleeping.

In fact, by taking an uncomfortable position during sleep, your baby will definitely give a signal that he is uncomfortable. Doctors advise sleeping on the left side based on the anatomical structure of a person, for example, the right kidney is slightly higher than the left one, so a grown-up baby will put more pressure on it when sleeping on the right side, and when choosing this side, the baby squeezes the ureter.

If we are talking about the health of a person, we will always say that “Sleep is the key to health”, what can we say about a pregnant woman who is not only at risk due to her condition, but the eternal desire to sleep never leaves her . During pregnancy, you should sleep as much as possible and even arrange a quiet hour during the day. We have already said that the most optimal position for sleeping during this period is considered to be sleeping on the left side, it is in this position that there is minimal pressure on the body, and in order to also try to improve the beds, experts recommend bending the leg at the knee and putting it on a pillow .

Also remember that you only need to sleep in a well-ventilated area free of foreign odors (such as glue from fresh wallpaper or household chemicals).

Tips for pregnant women for proper and comfortable sleep are elementary and simple. The fact is that sleep is an important component in the daily routine of the future mother, but for some reason every pregnant woman tries to find a hundred excuses and problems that prevent her from falling asleep on a psychological level. To get started, just set yourself up for positive emotions, throwing all the rubbish of experiences out of your head, fun or relaxing music will help you with this.

• the room should be well ventilated;
• take a warm shower before bed;
• take an evening walk
• eat right throughout the day.

Let's talk in more detail about the need for proper nutrition during pregnancy, in addition to the fact that a balanced diet is necessary for the development of the fetus, it is also important for the general condition of the pregnant woman. So by not eating enough vegetables and fruits, or by completely overloading the body with harmful - heavy foods, you increase the load on the digestive system, which will prevent you from falling asleep in the future, and also lead to constipation. Another important factor is sleepwear.

Sleepwear should be made of natural fabric, pleasant to the touch and not hinder movement.

So, a strictly prescribed daily routine will become an excellent assistant during pregnancy, in it you can even prescribe the time of eating. So your body will get used to regular, measured sleep at the same time. If falling asleep at night will be problematic, then it is worth excluding daily daytime sleep.

Back pain, back pain, neck pain, swelling and numbness in the legs, difficulty falling asleep and frequent waking up to go to the toilet… This is a description of the night of almost every pregnant woman. As pregnancy progresses, sleep becomes more and more difficult and one of the main reasons for this is the growing belly. Experts, however, recommend several specific sleeping positions to ensure the safety of the baby and the comfort of the pregnant woman. At the same time, it is forbidden to sleep on the back and on the right side. Why is it forbidden and on which side is it better to sleep in the third trimester? About all the nuances of pregnant sleep in today's article.

Why is it hard to sleep during pregnancy?

Very often during the first trimester of pregnancy, women are more sleepy and sleep more than usual. You feel tired because your body is working hard to provide the best conditions and nutrients for the baby growing in your womb. Usually in the later months of pregnancy, women begin to have trouble sleeping.

The first and main cause of sleep problems in the last months of pregnancy is an increase in the size of the fetus, which does not allow a woman to find a comfortable position for comfortable sleep. If you are used to sleeping on your back or stomach, it may be more difficult for you to get used to sleeping on your side for a short time so as not to squeeze the uterus.

Other common symptoms that accompany pregnancy and may affect sleep quality include:

• Frequent urination- During pregnancy, your kidneys work very hard, so you urinate more often than before, especially at night. In addition, as the size of the uterus increases, the uterus begins to compress the bladder, which leads to more frequent urination.
• Rapid heartbeat and difficulty breathing Heart palpitations during pregnancy speed up to provide more blood flow to the uterus and fetus. In addition, as the fetus grows, especially if you are lying on your back, the diaphragm compresses, making it difficult to breathe.
• Leg cramps and back pain- these complaints are related to the additional stress that the limbs and back put on the growing child. In addition, in the last months of pregnancy, the hormone relaxin is released into the body to prepare the body for the upcoming birth, but also leads to weakening of the ligaments throughout the woman's body, and pregnant women become more susceptible to injury and pain, especially in the back area.
• Moral stress before the upcoming birth. Or fear of the unknown, or fear of memories of previous births. Anxiety about the unborn child, vivid color dreams and nightmares, jealousy of her husband.

Already in the first months of pregnancy, try to learn how to fall asleep. Thus, the fetus exerts the least pressure on the diaphragm and facilitates the work of the heart. Experts advise sleeping mainly on the left side, because in this way the uterus does not put pressure on the liver, the dysfunction of which is also especially important during pregnancy. You can try putting another pillow under your head to help you breathe easier. Also, many women feel more comfortable with a pillow placed between their legs. Experiment and see how comfortable you are.

How to deal with sleep disturbance

There are many reasons for poor sleep during this sensitive time. A lot of different ailments, unusual volumes, excitement and hormonal changes. But you need to sleep, so you need to look for a way out. Most importantly, do not use medicines without a doctor's prescription. After all, there are good, proven and absolutely safe means. This is what any doctor would recommend.

• Calcium deficiency. You don't need to grind chalk or eggshells. You must be on a pregnancy diet, so add cottage cheese, cottage cheese, and more cottage cheese. Only a natural product without chemical additives.
• Toxicosis. Ventilate the room, do not overeat, take a walk before going to bed. Drink milk with honey. Before going to bed, eat dry, fresh saltine crackers or cookies. If the pregnancy is normal, this is enough. If not, you should see a doctor.
• Leg cramps. When they appear, you need to pull your thumb towards you, straighten your leg at the knee. This technique is used not only by pregnant women, but has also saved many swimmers.

Other causes are solved with fresh air, proper nutrition or consultation with a doctor.

How to choose a pose depending on the trimester

"Interesting position" for girls is the most difficult time in their life. After all, bearing a long-awaited child is associated with discomfort and limited movements.

Sleep for the expectant mother is the key to the health of the baby. Poor rest is bad for both the mother and her child. Properly selected posture during pregnancy will help solve this problem.

The mother's uterus is like a whole universe for a child, he grows there, gains strength, plays. But the mother herself feels discomfort and pressure in the abdomen. But the torment does not end there, the girl is often tormented by heartburn, intestines, frequent urination, especially at night. This whole list is complemented by poor sleep during pregnancy, especially in the later stages.

Women who like to sleep on their stomachs will suffer the most. When the stomach appears, it is forbidden to lie on it, because you can harm the child or harm his health.

In the presence of pathologies, expectant mothers are strictly forbidden to sleep on their backs from the first months. During sleep, the body must be relaxed in order to restore the strength it received during the day. And pregnant women should monitor their position all night. Because of this, there is a lack of sleep, so pregnant women are often tired, sometimes even angry. This behavior negatively affects the psyche of both mother and child.

Healthy sleep during pregnancy is very important. To do this, you need to know which position during pregnancy will be optimal. After all, a tired mother harms not only herself, but also the child. This will understand how to choose the right sleeping stand.

First trimester

At the very beginning of your pregnancy, you may feel an overwhelming desire to sleep at any time of the day. This is quite normal and is due to the fact that serious hormonal changes are taking place in your body. This state of sleep creates a number of difficulties, especially at work. Do not worry - usually by the end of the third month, drowsiness will disappear. And don't resist the needs of your body - try to relax and rest more when possible.

Some women experience anxiety in early pregnancy, which can cause insomnia. The expectation of a child for a pregnant woman is also associated with psychological changes. There is fear for the life of the baby, fear of waiting for motherhood. This is completely normal, and most likely, all worries will recede when you see your unborn child at the first ultrasound examination.

Remember the common problem of the first trimester is nausea. Some women even experience nighttime discomfort that interferes with sleep.

It is difficult to choose a position for sleeping, it all depends on the week of pregnancy. Hormones do not give rest, but it is during this period that you have the opportunity to enjoy sleeping on your stomach - this is a comfortable position for pregnancy. You can still sleep like this in the first trimester, but it's best to get into the habit of sleeping on your side right away because as your belly gets bigger, you'll still want to lie on it. It is impossible to lie on your stomach because of the pressure on the child, because the weight of the mother is much greater than the weight of the child.

You can sleep until about the twelfth week of pregnancy in the way you feel comfortable and what you are used to: on your back or on your stomach, on your side or even sitting. From the moment your stomach begins to grow, you will need to give up some positions. Sleeping on your stomach will make you feel uncomfortable. In addition, a pregnant woman has an unconscious fear of harming the child.

The position on the back after 12 weeks can provoke compression of the spine and circulatory disorders. But if the expectant mother has problems with pressure, it is better for her to abandon this position from the very beginning of pregnancy.

Second trimester

At this time, toxicosis subsides, morale stabilizes and everything seems to be fine, you can sleep soundly and sleep soundly. However, this period is overshadowed by the rapid growth of the child and the abdomen, respectively.

At this time, it's time to change all your habits. You need to start walking more carefully, support your stomach, rest more often, choose positions so that the body rests, does not endure heavy loads.

In the second period, you can no longer lie on your stomach and back.

third trimester

From the sixth month onwards, it will become increasingly difficult for you to find a comfortable sleeping position. Perhaps the cramps began to bother you in the middle of the night and prevent you from sleeping. Baby's movements can wake you up - since he has his own sleep and wake schedule, there's nothing you can do about it. All of these factors can lead to insomnia.

If you wake up in pain with leg cramps, massage the muscle that is bothering you by stretching your legs as far as possible. You can also place a pillow under your feet. If the pain is very bothersome, you should see a doctor - you may be deficient in vitamins. If you still cannot sleep, your doctor may prescribe sedatives or light sleeping pills.

A very difficult period is the third trimester. The abdomen is of maximum size, so that it is impossible to sleep soundly as before. The position on the stomach and back is strictly prohibited - this can significantly damage the health of the baby.

The ideal position for sleeping during pregnancy, according to gynecologists, is the position on the left side.

No one can lie still all night, doctors advise alternating between the left and right sides during sleep. It is advisable to get used to lying on the left side, in a pose with the letter C. For convenience, be sure to use a pillow for pregnant women.

How to sleep on a pregnancy pillow

The best and most comfortable rest for expectant mothers is special pillows. Many people think that this is a waste of money, but they really work. Those who once tried to sleep on them will no longer be able to refuse them.

The shape of these pillows is designed to relieve the burden associated with pregnancy. There are several types, many girls who decide to buy face a difficult choice of which pillow to choose.

• U-shaped pillow- supports the uterus and at the same time supports the back, its dimensions are large and it is comfortable to sleep on it even for short periods of time. It relieves tension from the muscles of the back, makes it easier to sleep.
• Letter C was created to support the abdomen during rest. This will help you sleep on your left side all night and support your growing belly.
• There are also pillows- it is also designed for sleeping on its side, but it looks like a roll. It can be used not only for the abdomen, but also under the back. It is not large in size and is designed to lie just below the abdomen.
• There is also a pillow with the letter G- it is made according to types C and I, but there is a significant difference. Can be used both under the head and under the abdomen.

The best of these options are U-shaped pillows, of course, only you choose, but with each pregnancy, you will feel comfortable with such pillows.

This is suitable from the first trimester and can be used to feed and block the baby in the future.

For a good rest, it is advisable to buy a special pillow, it will be an excellent assistant in choosing a position for relaxation. Suitable for all periods of pregnancy. It will be comfortable to rest with him:

• the spine will rest from the weight of the body;
• the bladder and intestines will not be subjected to such pressure;
• the stomach will be comfortably located on a soft pillow, and you will lose the feeling of heaviness.

If you do not want to spend money on a special pillow, then take a simple one. Place one of them under the stomach, the other between the knees. This arrangement will support the stomach, relieve pressure from the spine. If you're a little uncomfortable, try bending your right leg, straightening your left leg while lying on your left side.

Choose the most comfortable position for you and your child. If you feel that your child is beginning to act up and actively push, this is a signal that you urgently need to change your position.

It is easy to relieve stress from the body and fall asleep. When choosing sleep during pregnancy, expectant mothers will have to constantly experiment and choose positions that are suitable for your baby, ensure a good supply of oxygen, nutrition for the fetus. Feeding the placenta and the baby depends on it.

Using a roller will help a lot. Place it under your back in the lumbar region to relieve pressure on your spine. After a long day, due to weight, it is necessary to unload the body and give a good rest.

Poses to avoid during pregnancy

In order not to harm the child, you need to remember a few simple rules and follow them.

• On the back is definitely not a good idea, especially after the 4th month of pregnancy. This posture puts extra pressure on the aorta and the inferior vena cava, the blood vessels that carry blood between the heart and legs. Pressure on them can slow down blood circulation in the body and, accordingly, blood flow to the fetus. In addition, lying on your back puts pressure on your intestines, which can lead to gastrointestinal problems. This position also makes breathing difficult.
• Stomach- This position is dangerous for the child, and at what point will she feel comfortable in this position ?!.
• Right side. Back on the left, as this posture improves blood circulation, which facilitates the direction of blood from the heart to the placenta. This pose also relieves pressure on the liver and relieves heartburn. Or reduces it.

Why pregnant women shouldn't sleep on their backs

By the middle of the second trimester, the fetus, which has gained weight, enlarges the uterus, which at the same time is also filled with amniotic fluid, which significantly puts pressure on the venous cavity, intestines and spine. Sleeping on your back is fraught with circulatory disorders in the pelvic organs in women, a lack of oxygen and nutrients for the fetus through the placenta. And a pregnant woman may experience dizziness, shortness of breath, tachycardia.

Lying on your back is no longer possible. Indeed, during the night rest on the back:

• the uterus presses on the spine, intestines, arteries and other organs.
• restricts blood flow, oxygen, nutrition of the placenta and fetus.
• Long periods of sleeping on your back cause swelling of the legs and pain in the spine.
• You may even wake up at night due to severe back pain. This means it's time to lie down differently.

Blood stasis in the pelvis may develop and varicose veins may develop. Back pain and exacerbation of hemorrhoids may also occur.

Make sure you spend very little time lying on your back. You do not need to create a cult out of this and come up with supernatural poses, because the most important thing is your comfort and healthy rest. If you have had a very hard surface, then buy a softer mattress.

Can pregnant women sleep on their stomach

Many women find this position comfortable for sleeping. Two strips on the test is not a reason to quit the habit of sleeping on your stomach right away. The uterus in the first trimester of pregnancy is still quite small, the volume of the abdomen increases slightly, so this position does not cause discomfort. Also, do not worry that the fetus is in a state of stress, it is reliably protected from the uterus and amniotic fluid.

In the early stages of pregnancy, while the uterus is still below the level of the pubic bone, you can sleep in any position, including on your stomach. But later, when the stomach begins to swell, it will become impossible to sleep on the stomach. You may need to change position sooner as the enlarged breasts can become quite painful to touch and press.

Somewhere in the fourth month, the fetus begins to grow actively, the uterus and belly of the pregnant woman increase. All this gradually makes it impossible to fall asleep on the stomach. Women are advised to choose a new comfortable position at 10-12 weeks of pregnancy.

Why you shouldn't sleep on your right side during pregnancy

Also, we do not recommend sleeping on the right side. From time to time you can change the side from left to right, but not often. Your baby will warn you about this. If you are comfortable, you can lie still in this position, but if the circulation is interrupted and the arteries are transmitted under the pressure of the uterus, the baby will begin to kick and you will change your position.

• blood circulation on the left side is better - it moves in the direction from the heart to the placenta.
• on the right side, the body and the uterus with the child press on the liver.

You do not need to suffer from insomnia and try to control every movement. The pregnancy posture during pregnancy is also controlled by nature. The female body is so sensitive that if your child does not like something, he will warn you with painful thrusts.

The pregnant woman herself will not be able to lie on the right side for a long time. After all, the position of the child in the stomach is such that he is often kicked to the right side. For this reason, the choice of posture on the left side arises even depending on the physiological factor.

How to sleep during pregnancy

At all stages of pregnancy, the most physiological posture is considered to be on the left side, bent over with the letter C. It is believed that at that time the uterus is as relaxed as possible and well supplied with blood. So warm and calm for both mom and her baby. You can sleep on your right side, if there are no negative symptoms - shortness of breath, heartburn, pain, restless tremors of the child, and more.

As the duration of pregnancy increases, the woman sleeps more and more directly during sleep. Curling up is already uncomfortable. This is due not only to an increase in the size of the abdomen, but also to an increase in flexion of the spine in the lumbar region. It's getting harder and harder to lean forward. But constantly lying firmly on your side, your hips start to hurt. How to be?

1. You are allowed to lie not only strictly on one side, but you can also lean back a little. To do this, place a thick roll of blanket or maternity pillow under your back to lean on.
2. Stretch your legs, slightly bent at the knees, placing a small sofa cushion between them.
3. Place a soft mattress or thick blanket over the mattress so that it is not so hard to lie down and the body does not become so numb.

To sleep on your side during pregnancy was even more comfortable, you can put your foot or hand on the spouse lying next to her. Should a future dad feel the burden of an heir?

What positions can you sleep in during pregnancy?

The fate of a pregnant woman is to sleep on her side. This position is the most comfortable and physiologically acceptable. Ideally, for the health of mother and child, it is better to choose the left side. It is recommended that the woman bend her right leg and place a pillow or cushion under the covers. In this position, blood flow to the placenta is optimized, the load on the spine and pelvis is reduced, the functioning of the liver and kidneys is normalized, and the heart rate is stabilized.

It is perfectly acceptable to roll over from side to side several times a night.

Experts say the best sleeping position is on your side. Benefits of this pose:

• internal organs are not transferred;
• improved blood supply to the placenta;
• pain in the back and pelvis disappears;
• limb swelling is reduced.

On which side it is better to sleep, the woman herself will choose, but it is believed that sleeping on the left is the most correct.

If the expectant mother is lucky to get pregnant with two babies at once, you don’t have to choose. Sleeping on your left side will help you reduce the workload on your heart, ensuring stable kidney function.

How to improve sleep during pregnancy

Pregnancy affects many of the organs and functions of your body, including sleep, which can become irregular and difficult during the nine months of your interesting position. In order for a pregnant woman to completely relax and restore her strength, she must sleep at least 8 hours a day. Oddly enough, in order to sleep soundly, you must start taking care of him in the morning. The lifestyle of a person, her daily routine largely determine the quality of sleep.

1. Stomach Support - Place a pillow under your stomach or between your knees. It can be a special maternity pillow available on the market, or just a simple pillow for every home. Instead of pillows, a large warm blanket, folded several times, is also suitable.
2. In case of shortness of breath, if you sleep on one side, place a pillow under your upper body. This will lift your chest and make it easier to breathe.
3. For heartburn, sleep on an elevated pillow to cut off the heartburn's path to the esophagus.
4. Calm walks in the fresh air before going to bed, and the ventilation of the room contribute to a quick sleep.
5. If you live in a noisy metropolis, the sounds of nature will help you relax and prepare for a restful sleep. They can be recorded on a mobile phone or player. Under the rustle of leaves, the singing of birds, the sound of the river or the sound of the surf and the mother, and the restless child falls asleep easily. Provides a good sleep with warm milk with honey. This drink has a slight sedative effect and is not dangerous for a pregnant woman.
6. You don't have to be too tired. Excessive fatigue can have the opposite effect of what is expected and lead to insomnia instead of sound sleep.
7. If you have trouble sleeping, you will have to give up your daily mid-day rest, even if you are used to it and need it. Perhaps this measure will help you solve the problem of night sleep.
8. Do moderate exercise throughout the day. Very useful: swimming, dancing, walking or special exercises for pregnant women.
9. In order to sleep soundly and soundly, one should not eat heavy food in the evening, engage in active physical or mental work. No need to plan for the night, have unpleasant conversations, make serious decisions, watch heavy films.
10. If your feet are cold, which is often the case with pregnant women, go to bed in socks.
11. Buy comfortable sleepwear that doesn't get in the way but keeps you warm on cold nights.
12. Should be a comfortable mattress.
13. Keep your bedroom well ventilated and maintain a comfortable temperature. For each, these indicators are individual, so nothing specific can be said.

And don't forget - don't worry if you feel like moving freely in bed. Leave your body relaxed rather than waking up every 30 minutes for fear you're not on the right side. Pregnant women need good sleep.

For the expectant mother, it is necessary to sleep for 8-10 hours at night, and, if necessary, take several half-hour daytime sleep breaks. If a woman does not get enough sleep, the immune system deteriorates, mood changes occur, and appetite decreases. This can adversely affect the health of the expectant mother and the development of the child. So find the optimal sleeping position and get enough sleep!