The Dos and Don'ts of Sleep Position for Pregnancy

Apr 11, 2023

Are you pregnant and looking for ways to make sure your sleep is comfortable? It’s normal to experience changes in the way you feel when sleeping during pregnancy. To ensure that both mother and baby are healthy and safe, it’s important to be mindful of how you rest each night. We have some do's and don'ts on sleep positions so that expecting mothers can find the most joyful slumber possible!

1. Do sleep on your left side

Pregnancy can come with a lot of challenges, including sleep disturbances that can leave expectant mothers tired and uncomfortable. Sleeping on the left side during pregnancy is highly recommended by doctors as it can promote better blood circulation, reduce the pressure on the spine and improves blood flow to the baby and reduces the risk of stillbirth. 

Furthermore, sleeping on the left side ensures that the baby receives plenty of oxygen and nutrients from the placenta. It also prevents the uterus from pressing against the liver, and allows for more efficient drainage of waste materials and toxins from the body. Most importantly, sleeping on the left side decreases the chances of experiencing dizziness, back pain, and breathing difficulties during pregnancy. 

Though sleeping on the left may take some getting used to, it is a great way to ensure both the mother and the baby get the rest they need. By incorporating this sleep position into your routine, you can enjoy better sleep and wake up feeling rested and rejuvenated.

2. Don’t sleep on back pregnancy

One practice that is often discouraged for pregnant women is sleeping flat on their back. The reason behind this precautionary measure is that when lying flat, the uterus creates pressure on the large blood vessels that return blood from the heart to the body. This can be detrimental to both the mother and the baby. And the weight of the uterus, which grows heavier as the baby develops, can compress major blood vessels that run along the spine. This will lower a woman's blood pressure and reduce the flow of vital nutrients and oxygen to her developing baby. In some cases, it may even lead to complications such as fetal distress or preterm labor.

3. Do use cushions for support

Whether it's a few extra pillows strategically placed or a specially designed body pillow, these soft accessories can provide the support and comfort you need to sleep soundly through the night. Not only can cushions alleviate pesky pregnancy pains, like backaches and swollen ankles, but they can also help keep you in a safe and healthy sleep position. By using cushions strategically, pregnant women can relieve pressure on their hips. 

Additionally, utilizing cushions can help prevent the occurrence of leg cramps and ensure proper alignment of the spine. So, if you're expecting and struggling to get a good night's rest, don't underestimate the power of a soft and cozy cushion. When selecting a pillow, look for one that is soft enough to mold to the body, yet firm enough to provide support. A larger-sized pillow can also help provide support for the belly and legs. It's important to consider the materials of the pillow to avoid potential allergens or irritants.

4. Don’t stay in one position for too long

Prolonged periods in one position can lead to discomfort, muscle stiffness, and decreased blood flow. By changing your sleep position every few hours, you can ensure that your muscles and joints get some relief while also improving blood flow through your body. This can help you wake up feeling more energized and refreshed, which is essential during pregnancy when you need to conserve your energy for the day ahead.

5. Do try side-lying yoga poses

During pregnancy, many women turn to yoga as a way to keep their bodies healthy and their minds calm. However, not all yoga moves are suitable for expectant mothers. That's why it's important to know which poses are safe and beneficial for a mom-to-be. Generally, gentle poses that stretch and strengthen the body are best. 

Some recommended poses include the Cat-Cow stretch, which loosens the spine and lower back, and the Tree Pose, which supports balance and stability. Additionally, the Child's Pose can be used for relaxation and to relieve any discomfort. With proper guidance and knowledge, yoga can be a wonderful tool for pregnant women to stay active and prepare for childbirth.

6. Don’t forget to keep comfortable

Choosing the right bedding products can make all the difference in providing comfort and support for a good night's rest. Look for bedding that is made from breathable, hypoallergenic materials like cotton or bamboo to help regulate body temperature and reduce the risk of irritation or allergies. It's also important to consider the firmness of pillows and mattresses to provide adequate support for the back and growing belly. Don't forget to invest in a comfortable and supportive pregnancy pillow to help alleviate discomfort and support a good night's sleep. 

And, while you’re at it, it’s worth taking note of the dos and don’ts of sleep positions for pregnant women to ensure you’re getting the best rest possible. Being comfortable, relaxed and well-supported during pregnancy is essential to improving sleep and reducing aches, pains and stress. 

Everybody's needs are different - so find the individual best position for you. In addition to sleep positions, other factors like support of a partner, soothing background noise or a warm bath can help you rest more peacefully and comfortably. We recommend experimenting with different combinations to determine what works best. 

Taking the time to make your bedtime environment as welcoming, comfortable and supportive as possible will not only help you get the rest you need while pregnant but it can help prepare your body and mind ahead of labor too!

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