The best Sleep position during pregnancy
Finding a comfortable position for sleep during the last few months of pregnancy is not easy, but it could be important for you and your developing baby. Here are the best and worst sleeping positions for the third trimester...
one of the hardest things about pregnancy is getting a good night's sleep. By the time you are in your third trimester, you feel heavy, you're uncomfortable, your hips ache and sound sleep has become hazy memory. It's normal for your sleep to get worse in the third trimester. And, if this is the case with you, you're not alone. More than half of would be mums across the world experience this.
During the early stages of pregnancy, development of the foetus is still in the pelvic cavity. Hence, your sleeping position will not affect your baby. By the third trimester, your bump is simply too big to allow you to lie down comfortably. In the final four to six weeks, if you really can't get comfy in bed, you may find you get your best rest propped up in a comfy chair or sofa instead.
Importance of sleep position
Ideally, a pregnant woman must receive around eight hours of sound sleep. hence, finding a proper sleeping position is essential. "However, lack of sleep in the third trimester won't harm your baby. It may leave you frustrated and exhausted, but relax, your baby sleeps even when you're wide awake.
The best position
In the third trimester, there is maximum weight gain of the foetus. For the foetus to grow to its full potential, adequate supply of blood along with the nutrients is essential. several studies have revealed that sleeping on your side helps your child to receive more blood as compared to sleeping on the back.
"sleeping on your side is best while you're pregnant. In particular, sleeping on your left side may benefit your baby by improving blood flow and therefore nutrients to the placenta. In this position, the heavy uterus puts less pressure on your liver and allow the baby to receive nutrients and oxygen through the placenta, sleeping on your left side also improves circulation which ensures optimal blood flow for you and your baby. It also helps your kidneys to efficiently eliminate waste products and fluids from your body which in turn reduce swelling in your ankles feet and hands."
Training yourself early in pregnancy to sleep on your left side can prove beneficial during the later stages of pregnancy. Turning from side to side while favoring your left side is probably the best strategy.
The worst position
Back and belly sleepers read this carefully. Once you're into the second trimester, you'll need to avoid sleeping on your back. When you lie on your back, your uterus puts pressure on the vein that return blood to your heart. "If you lie in this position for long periods, this could restrict the amount of blood and nutrients that reach the placenta and baby. This can lead to lowered blood pressure, dizziness and nausea for you. In the most severe form, it leads to a condition called supine Hypotension Syndrome, which can be disastrous for your foetus. Stomach sleeping is out of the question as your abdomen grows to the point where it becomes too big for comfortable sleep.
Sleeping on the right side
Lying on your right side is always better than sleeping on your back during the later stage of pregnancy, but according to experts it's still not as good as sleeping on your left. It's recommended to avoid lying on your right side because it puts pressure on your liver.
Finding your comfort spot
It can be helpful if you try to get into the habit of sleeping on your left side early in your pregnancy. try changing your sleeping position gradually during pregnancy. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses.
Experimenting with pillow can help you can use them wherever you need them. your belly for support, behind your back and under your head.