5 Sleeping Postures During Pregnancy
Being pregnant is one of the best experiences a woman can have. For first-time mothers it is often a time full of worries. One of the most common is linked to the postures or positions chosen for sleeping during pregnancy. Which ones are the best?
As the baby grows in the belly, the hours of sleep are reduced for the woman. There is uncertainty as to which position is suitable to rest well without hurting the little one.
Furthermore, nausea, anxiety and stomach acid make rest impossible during pregnancy. For this reason, it is necessary to seek recommendations on what are the best sleeping postures during pregnancy.
Sleeping postures during pregnancy
1.- On the left side
Medical experts recommend sleeping on your left side. This helps circulate blood and nutrients to the uterus and baby; it also makes the kidneys eliminate waste more easily.
2.- On the side with the pillow
The sideways posture with a pillow between the legs keeps the spine straight and avoids putting the weight of one leg over the other. If you have long pillows, so much better; so you can support your belly and have more security.
3.- Semi-sitting
This position is appropriate if you experience upset stomach or poor digestion. A support for this position is a good pillow; that way you get a much more comfortable posture.
4.- Elevated trunk
Another of the most comfortable positions is that of the elevated trunk; is most recommended if you have nasal congestion, feeling choked or acidic.
It uses several pillows or pillows to support and raise the back. This reduces nausea and relaxes the body after long standing horizontally.
5.- Feet up
If you have constant cramps, suffer from poor circulation or swelling in your legs or ankles, the recommended posture is to keep your feet up with pads or pillows. This position prevents the development of varicose veins, stitches or cramps.
With this posture you will be able to relax both your body and mind. It is always necessary to have a few hours of sleep to rest your body weight; in addition, the baby will be able to form properly.
Postures not recommended during pregnancy
Just as there are sleeping postures during pregnancy that are ideal for both baby and mother, there are also ones that should be avoided during this period. These are some of them:
1.- From the back
It is the least recommended, as it produces poor digestion and circulation. It is due to the fact that the weight of the uterus, inferior vena cava and intestines falls on the back.
This position can also bring breathing problems, back pain, hemorrhoids. And, most dangerous, it can cause decreased circulation to the baby’s heart.
2.- Belly down
Sleeping on your stomach is not risky if the pregnancy is just beginning. However, when it is more advanced, it is recommended not to adopt this position.
Many pregnant women try to use this as their favorite sleeping posture during pregnancy. However, it may not be recommended depending on the gestation period.
If it is very difficult to leave this position, it is recommended to use a pillow in the shape of donuts or stack pillows forming a kind of hollow so as not to put pressure on the belly.
Recommendations to reconcile sleep
Sleeping well is very important in pregnancy, as well as at any stage of life. However, being able to do it in a pleasurable way can sometimes be a problem. Here are some recommendations for achieving this goal:
- In the evening, have a light meal rich in amino acids. These are found in cereals, fish, milk, eggs and lettuce.
- Sleep at least 8 hours a day. As for the breaks after lunch, the ideal is that they do not exceed 25 minutes; this can influence sleep at night.
- Avoid coffee or chocolate after midday; you should also not drink too much water after dinner, so as not to get up so often to go to the bathroom.
- Adapt the room to rest. It must be ventilated, cool, free from noise and bright lights. Bedding should be cotton or silk, as well as pajamas.
- Alcohol and smoking are harmful to pregnancy; not only because they harm the baby, but because they prevent the woman from sleeping in a pleasant way.
Other advice that should be considered
On the other hand, exercising at the end of the day is not recommended. The reason is that the body is very energetic and agitated; this makes it difficult to relax and interfere with the sleep cycle.
On the other hand, the practices of relaxation techniques such as meditation or yoga are very favorable when trying to relax the body to sleep. Also, a good pillow will always be your best ally during pregnancy.
Sleeping well will help you get through the pregnancy in a healthy way for both mother and baby. All you need to do is find the most comfortable and relaxing posture that helps you to rest in a peaceful and welcoming way.
