Sleeping in Pregnancy

Best sleeping positions during pregnancy

The best sleeping position during pregnancy is “SOS” (sleeping on your side) because it provides the best blood flow for you and your baby. It also puts the least amount of pressure on your veins and internal organs. Sleeping on your left side increases the amount of maternal blood and essential nutrients reaching the placenta and your baby. Also, good circulation helps reduce potential swelling, varicose veins in the legs, and hemorrhoids.

More steps to sleep better during pregnancy

• Limit caffeine. Try not to drink coffee or caffeinated tea after 3:00 p.m.
• Bring lots of water. Drink plenty of water throughout the day, but limit your intake to a few hours before bed so you don’t have to wake up and go to the bathroom.
• Exercise for 30 minutes. Exercise will help you sleep better, but don’t exercise within four hours of bedtime.
• Relaxing Activities. A warm bath, foot or shoulder massage will help you relax.
• Quiet bedroom. Keeping your bedroom dark, quiet, and cool at night will help you fall asleep and stay asleep

How Much Sleep Do I Need When I’m Pregnant?

When you’re pregnant, your sleep won’t be as deep and restful as usual, and you’ll wake up more frequently throughout the night. You need more than usual – as much as you can get.

But getting more sleep isn’t always easy, especially when you have work, other children, or other commitments.

If possible, go to bed earlier than usual and take naps during the day.

Tips for comfortable sleeping positions during pregnancy

not used to lying on your side? Or have you always been a side sleeper – but can’t rest now that you’re pregnant? Here are a few tips to address sleep issues during pregnancy and to make sleeping on your side comfortable:

• Use lots of pillows. Try crossing one leg over the other and putting a pillow in between and another pillow behind your back – or some other combination that will help you sleep.
• Get a special pillow. For extra support, try using a wedge-shaped pillow or a 5-foot full-body pregnancy pillow.

Brace yourself If pillows don’t help, try sleeping in a semi-upright position in a recliner chair (if available) rather than in bed.

Remember that it is normal to feel unwell for a few nights or even a few weeks. Your body will most likely adjust to a new position over time.