How To Lay On Your Stomach While Pregnant – Pregnancy challenges sleep in many ways and often leaves you tired. However, exploring different sleeping positions during pregnancy will help you find the most comfortable position and ensure you get enough rest. Many women can sleep in a normal position during early pregnancy. But as your pregnancy progresses and your bump becomes more noticeable, you’ll need to adopt a new sleeping position.
In this post, we explain the best sleeping positions during pregnancy and some tips for getting a good night’s sleep.
How To Lay On Your Stomach While Pregnant
There are three common sleeping positions: sleeping, side sleeping, back sleeping and stomach sleeping. Read on to find out how suitable it is for each trimester of pregnancy (1).
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The first trimester gives you the comfort of sleeping in three positions, because the uterus is not big enough to cause discomfort or weight imbalance when sleeping in any position. However, you can use the first trimester as a stepping stone to make sure you sleep on your side, preferably on your left side, as you will need to transition to sleeping in the next trimester. Exercising in early pregnancy can help you sleep better (2).
Sleeping on your back can increase the pressure on your spine and worsen the back pain that many pregnant women experience (10).
You just need to sleep on your left side starting from three sides (4). Sleeping on your left side can ensure adequate blood supply to other organs such as the placenta and kidneys, so you’ll sleep better. The American Institutes of Health conducted a questionnaire-based study that asked more than 8,700 pregnant women about their sleep habits between 6 and 13 weeks of pregnancy, and again between 22 and 29 weeks of pregnancy. The study concluded that sleeping position during early and mid-pregnancy did not adversely affect pregnancy. Therefore, expectant mothers can sleep on their right side without harming their health or that of their baby (5). However, you may prefer to sleep on your left side as it does not cause complications (6).
Sleeping on your left side also reduces the likelihood of swelling in your legs and feet (10).
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Don’t worry if you find yourself waking up in the morning even after sleeping on your side (7). Lying on your back occasionally and for a few minutes is not dangerous. If you wake up in the middle of the night and find yourself on your back, you can change your position.
If you accidentally roll onto your back and sleep enough to compress your blood vessels, you may experience shortness of breath, dizziness and nausea. So if you don’t wake up and continue to sleep on your back, your body will warn you or your baby with signs of blood vessel constriction before it has any negative effects.
Despite the potential negative effects of back sleeping, studies show that sleeping at or after 20 weeks of pregnancy does not increase the risk of complications such as stillbirth and fetal death, high blood pressure, and baby size at 20 weeks of pregnancy. . Birth (8). However, more studies are needed to understand the effects of sleeping on the back during different trimesters of pregnancy (9). So, until then, enjoy sleeping on your side, but don’t panic if you find yourself on your back from time to time.
Egg crate mattresses can help relieve pressure points caused by side sleeping (10).
Is It Safe To Sleep On My Back During Pregnancy?
Choosing the right pregnancy pillow depends on factors such as the size of your bed, other people sleeping with you, your preferred area of support (knee or full body), and how much you toss and turn while you sleep. need to wear while traveling. However, firm pillows may provide more support than soft pillows.
Sleep on your side with your legs and knees bent. If you have back pain, you can use pillows to support your stomach and upper legs. Leaning on a pillow or blanket in your lower back, which can make your pain worse if you sleep on your side (reduces pressure on your back when you sleep) (11).
Sleeping on your side, elevating your upper body, nasal passages, saline, nasal dilation, maintaining a healthy weight, and practicing good sleep hygiene can prevent or reduce snoring during pregnancy (12). In extreme cases, snoring is also caused by sleep apnea and should be seen by a health professional.
Pregnant women should not use sleeping pills during pregnancy. Temperature changes during sleep cannot be accurately measured, and high temperatures can have adverse effects on the fetus (13).
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Changing sleeping positions is always uncomfortable at first, but you get used to it. Practicing the side sleeping position from the first trimester is the best way to keep her comfortable during the next trimester. Sleeping on a pillow and on your side can help you sleep more comfortably during pregnancy.
Getting enough sleep is important during pregnancy, but physical changes in the body and growing belly can make this difficult. Therefore, it always helps to know how to overcome the situation. The following information provides useful tips and advice for expectant mothers to relax and sleep well. Look!
Pregnant and not sure which sleeping position is best? Check out these tips on how to sleep well during pregnancy.
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Dr. Ben Abbes Taarji Hicham is an Obstetrician and Gynecologist with 20 years of experience in the field. Having worked in several hospitals in Morocco, he is now in private practice. Dr. Hicham Rejuvenation and Aesthetics specializes in gynecology, assisted reproduction, breast cancer and gynecology, HPV disease, cervical and laparoscopy, and hormonal disorders.
Sindhusha is a Clinical Nutritionist with over two years of experience in various fields of nutrition. She has obtained Masters in Food Science and Nutrition from Avinashilingam Institute of Home Science and Higher Education for Women and qualified in UGC-NET. After graduation, he trained as a quality control analyst and dietitian. During some of these pregnancies, you may find yourself struggling to get comfortable in bed before falling asleep. Unfortunately, your usual sleeping position may not be ideal for you during pregnancy, especially if you usually sleep on your back.
I usually recommend to my patients that they try to sleep around 20 weeks of their pregnancy when their belly starts to expand.
When you’re on your stomach, the weight of the uterus presses on an important blood vessel called the vena cava, a large vein that runs along the right side of the spine and carries detoxified blood from the lower and middle parts of the body. in the heart Squeezing it will cut off your baby’s circulation, making you feel nauseous, dizzy and unable to breathe. Sleeping on your back also narrows the arteries, cutting off the main blood supply to the body and the placenta.
Sleeping On Your Back While Pregnant: Is It Safe?
Sleeping on your back is fine in early pregnancy, but sooner or later you’ll need to roll over. In general, it’s best to sleep on your stomach until your stomach starts to grow, which is around 16 to 18 weeks. Once your joints start to show, sleeping on your stomach becomes quite uncomfortable for most women. But avoiding the belly isn’t just about feeling good, it’s also about safety. Sleeping on your back has the same negative effects as sleeping on your back.
Changing the way you sleep can be tricky, and changing positions during the night is common. As the stomach expands, sleeping on the back becomes more uncomfortable. Because of this, most women naturally shift to different sleeping positions. However, if you need help adjusting to sleeping on your side, try placing a pillow under your knees and stomach. If you still don’t feel comfortable switching sides, prop yourself up with a pillow, because sleeping on your back at 45 degrees avoids a lot of pressure.
Don’t worry about turning over or waking up on your back every night. If your baby is at risk of not getting enough oxygen, your body will warn you long before your baby is in trouble. If you keep waking up on your back or stomach, ask your partner to keep an eye on you. If they wake up and notice you
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