What to Do to Help Fall Asleep Faster During Pregnancy?

Pregnancy comes with a long list of dos and don'ts, from avoiding contact sports to avoiding specific meals. Additionally, as your tummy expands week after week, you may begin to worry about your pregnancy sleeping positions. Pregnant women's sleep postures and how they affect both their health and that of their unborn child are the subjects of much debate.

Right vs left side sleeping: a comparison

Sleeping on your side when pregnant is typically recommended, particularly as the pregnancy progresses.

What's the deal here? There's just one thing that matters here: blood flow. As the fetus grows, the blood supply to the uterus is more likely to be compressed.

When a patient is laying down during a cesarean birth, often known as a c-section, or if they are in labour with irregular heartbeats, physicians continue to tilt them.

• Left side

There are several benefits to sleeping on your left side when pregnant.

The inferior vena cava's blood flow is improved when you stand on your left side of the body (IVC).

Located on the right side of your back, this big vein transports oxygen-rich blood to your heart and your unborn child.

It is also better for the liver and kidneys to sleep on the left side of the bed. Swelling in the hands, ankles, and feet will be less of a problem due to the more space.

• Right side

Surely, if you want to avoid the right side, you should steer clear of the left. The answer is no.

According to a new 2019 study, sleeping on one's left or right side is equally safe. When you sleep on the right, there's a little danger that the IVC will be compressed, but it's more about where you feel most comfortable.

How to sleep on your side comfortably?

Here are a few tips to make side sleeping seem more natural or at least more comfortable.

Some people find that having their spouse periodically check on them as they sleep helps adjust their sleeping posture.

• Pregnancy sleeping position in first trimester

It is normally safe to sleep in any posture at first. To get into the habit of sleeping on your side, you might place an object between your legs. Your hips and lower body may feel better as a result of this.

Also, if you're feeling really frivolous, you may consider investing in a memory foam orthopedic knee pillow.

• Second-trimester pregnancy sleeping positions

It is important to have a firm mattress so that your spine does not slump as your tummy swells. Slipping a board between your mattress and box spring may help if yours is overly soft.

Pregnancy pillows may also be a good option for you. To assist you to sleep on your side, Mylo offers premium C & U-shaped pregnancy pillows.

Position the pillow so that it runs down your back, then embrace the front, and finally put it between your knees as you sleep.

• Third trimester pregnancy sleeping positions

For additional comfort, keep using a pregnancy cushion to prop yourself up. Wedge pillows can be a better option if you're having trouble with your weight because of your expanding tummy. To prevent rolling, place them beneath your tummy and behind your back.

Using pillows to elevate your upper body at a 45-degree angle may help you become acclimated to sleeping on your side. You don't have to lay flat on your back, and you don't have to compress your IVC.

As an alternative, consider stacking books or blocks to raise the height of your bed's head a few inches.

Stomach sleeping:

Is it OK to sleep on your stomach when you're pregnant? You can, at least for a short period of time.

Stomach sleeping is not a problem as long as you are within the 16 to 18-week range. As your bulge becomes larger, this posture becomes less appealing to you. To put it another way, it can seem like you're sleeping on top of an enormous watermelon.

There isn't anything to be concerned about if you end up on your stomach other than your own comfort. Your kid is protected by the uterine walls and amniotic fluid.

Back sleeping:

During the first trimester, it is normally okay to sleep on your back.

As a result, you may have heard that lying on your back all night is linked to stillbirth. Remember that the studies are tiny and there may be other variables like sleep apnea at play before you become too alarmed.

Other than that, sleeping on your back has a number of drawbacks. Back discomfort, hemorrhoids, digestive problems, and poor circulation may result from this posture. You may also feel dizzy or lightheaded as a result.

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References

1. Hollenbach D, Broker R, Herlehy S, Stuber K. (2013). Non-pharmacological interventions for sleep quality and insomnia during pregnancy: A systematic review. NCBI

2. Chang JJ, Pien GW, Duntley SP, Macones GA. (2010). Sleep deprivation during pregnancy and maternal and fetal outcomes: is there a relationship?. NCBI

3. Jay Summer. (2022). How to Sleep Better While Pregnant. sleepfoundation.org

4. Danielle Pacheco. (2022). Pregnancy and Sleep. https://www.sleepfoundation.org/pregnancy