Sleeping Positions for Improved Blood Circulation during Pregnancy
Getting proper sleep during pregnancy is as important as eating good food. You may feel tired in the first trimester as your body is experiencing a lot of changes. It is making room for growing foetus and the placenta is also being formed. Third trimester comes along with disturbed sleep for other reasons, such as the frequent urge to pee, heartburn and constipation, etc.
You may find it difficult to sleep during pregnancy but it is very important that you get a sound and proper sleep. It helps you get a healthy pregnancy and a healthy baby. However, remember not to over sleep as it causes a lot of health problems, such as obesity, heart disease, dementia, diabetes etc.
Best Sleeping Positions during Pregnancy
Let us take a look at the best sleeping positions during pregnancy.
Sleeping on Left Side
It is recommended to sleep to your side, especially on your left side, when you are pregnant. Lie on your side and bend your knees to be in the most comfortable position for sleeping during pregnancy. You can adjust a few cushions or pillows to get more comfortable.
Sleeping on your left side is the best position as it improves the blood circulation of your body. This, therefore, helps to pass on the nutrients efficiently to the placenta to nurture your baby. It also helps to remove the baby’s waste and your body fluids efficiently, which in-turn reduces the swelling of feet and ankles.
Sleeping on your left for the whole night can get uncomfortable. You can obviously switch sides, but always prefer left after you have slept for a while on your right. For this, you can start training yourself when you plan to get pregnant or when you are in the early stages of pregnancy.
Sleeping Positions to Avoid during Pregnancy
Learn about the sleeping positions that must be avoided during pregnancy.
Sleeping on Back
You should never sleep on your back throughout your pregnancy. Sleeping on your back can cause your growing uterus to put pressure on your back muscles, spine and intestines. The weight of the uterus can also press the main vein that transfers the blood back from your lower body to your heart. Thus, the impaired circulation can reduce circulation to your baby as well. It can also cause variations (high or low) in the blood pressure leading to dizziness and/or other complications.
Sleeping on Stomach
Sleeping on your stomach for obvious reasons is not a good idea. Even when you are in the first trimester, avoid sleeping on your stomach. This can cause pressure on your growing uterus and breasts which are very tender during pregnancy.
How to Get Good Sleep during Pregnancy
Here are some tips which may help you to have a good sleep during pregnancy.
Take Support of Pillows
Use some of the pregnancy pillows (easily available in the market) or the normal cushions or pillows and adjust them to give you support while sleeping.
Wear Loose Clothes
Always wear loose comfortable clothes while sleeping. Tight clothes will make it all the more uncomfortable for you to get any sleep.
Choose a Comfortable Place
If sleeping on your bed does not feel comfortable (especially in your third trimester); try getting some sleep on your sofa or a firm matter based on your comfort level.
Relax
Just before you get into your bed at the night, do any mind relaxing exercise as suggested by your doctor for at least 15 minutes. This will make it easier for you to sleep.
During pregnancy, apart from proper diet and exercising, getting proper sleep is also very important. Always remember, comfort while sleeping should be the main concern for a sound sleep. Sneak into a comfortable sleep position (left side along with some pillows) whenever you can or feel the need to relax.
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- The Indiaparenting Team
