Which side is better to sleep on during pregnancy: Why you can’t sleep on the right side

With the onset of pregnancy, everything in a woman’s life changes: diet, amount of rest, physical activity and even sleeping position. Now it is important to go to bed so that you can get enough sleep and relax yourself, without harming your unborn child. It is more convenient to rest on your sides, since it is difficult to breathe on your back, and you cannot lie on your stomach. So which side is better to sleep on so as not to harm yourself and your baby during pregnancy?

It all depends on the trimester: in the early and late stages, sleeping positions differ.

It is extremely difficult for overweight women to lie down, during multiple pregnancies or when carrying a tall child.

Choosing a pose according to the trimester

Every woman should know how much time and how to sleep during pregnancy. Scientists have found that more than 85% of expectant mothers suffer from insomnia and sleep disorders, they often have nightmares or sleep does not reach the deep phase. This process is complicated by the fact that pregnant women often suffer from drowsiness, especially in the first trimester. In recent months, the woman on the other hand has been sleeping much less. All these features should be taken into account when choosing a favorable position for rest. Normally, a girl is given 10 hours a day to sleep at night, then the body will fully rest and fight unpleasant symptoms such as toxicosis and bloating more successfully.

We also ask you to take part in the questionnaire: Did you have problems sleeping during pregnancy?

Article on the topic: Insomnia during pregnancy: how to get rid of it?

Comfortable sleeping positions will vary depending on the period.

First trimester

Drowsiness increases significantly, to the point that the woman wants to sleep at any time of the day. This is due to changes in the body, weakened immunity and hormonal imbalances.

During this period, women begin to wonder whether pregnant women can sleep on the right side, left, back, stomach, and what positions are undesirable to take. Since for the first 1-2 months a girl may not even know about pregnancy, the opportunity to sleep out of habit remains and this in no way harms the development of the child. That is, in the first trimester you can sleep in any comfortable position, but gradually accustom yourself to lay down and fall asleep on your left side. Also, due to toxicosis, many women wake up in the middle of the night or in the morning. To reduce the symptom, lie on either side in a slightly elevated position (high pillow). Remember that nausea increases in a strictly horizontal position, as well as in a position lying on your stomach or back.

Second trimester

The girl notices the rounding of her tummy, the first discomfort appears during sleep, especially when trying to turn over on her stomach. Control the process, because resting on the stomach disrupts blood circulation to the area, which can cause the baby to experience a deficiency of oxygen and nutrients. With a relatively small stomach, you are allowed to fall asleep on your back or right side. Prepare for insomnia and possible seizures.

Third trimester

After 6 months, finding a comfortable sleeping position will be quite difficult. The baby begins to move and even push, since his sleep pattern does not coincide with yours. There is also increased swelling of the body and limbs, which leads to heaviness and cramps in the legs. Before going to bed, it is recommended to massage the area of stiff muscles and stretch them well. Many mothers are interested in how to sleep better during pregnancy in the third trimester. First, find a comfortable pillow or purchase a pregnancy-specific pillow to place under or between your knees. This position allows you to reduce the load on the limbs, relieve pain and normalize sleep. We also carefully place the tummy on the pillow and fall asleep on its side (preferably on the left).

To successfully fall asleep, you can perform a simple exercise. Lie on your back, close your eyes, relax your shoulders. Gently pull your chin toward your chest and place your palms on your lower abs. Take a deep and slow breath, then exhale normally, using your palms to control the rhythm of your breathing. Then lie on your side, bend your knees and place the necessary pillows (under your head, between your legs and under your stomach). Continue to follow the chosen breathing rhythm, trying to relax your body as much as possible as you inhale and pull your chin towards your chest.

Recommended sleeping positions during pregnancy

All women are interested in why pregnant women need to sleep on their left side. The fact is that only this position will protect you from pressure on the vena cava, the branches of which lie to the right of the uterus. They return blood from the lower extremities through the pelvis to the heart. Lying on your left side, bend your right leg at the knee and place a pillow under it. At the same time, it can also be placed on the right side, especially if the expectant mother has kidney problems, has undergone surgery or has recently had stones removed.

For convenience, it is recommended to take a long pillow or blanket and place it between (under) your knees. The greatest comfort will be brought to your rest by a pillow for pregnant women, made in exactly the shape that will help you take the safest and most comfortable position.

Why do pregnant women need to sleep on their left side, the main advantages?

So, the most comfortable positions for sleeping during pregnancy are already known. But why does everyone recommend the left side?

In this position, blood flows freely to the placenta, feeding the fetus with useful components and oxygen.
The functioning of the genitourinary system is normalized, thanks to which you are less likely to get up to go to the toilet at night.
Evening swelling of the limbs decreases, heaviness and stiffness in the muscles go away, and the number of cramps decreases.
Unfavorable pressure on the liver is eliminated, which is especially important for women who like to eat heavily before bed.
The back and pelvic area relaxes as much as possible, due to which daytime fatigue and soreness go away.
This position ensures favorable functioning of the heart muscle of the expectant mother.

In addition to information about how to sleep during pregnancy, expectant mothers should also take care of the issue of getting up. Doctors advise not to get out of bed immediately after waking up, especially abruptly and quickly. A woman should carefully turn on the side closest to the door, place her feet on the floor and slowly sit down. Gentle movements will help avoid uterine hypertonicity.

There are some features and pathologies of pregnancy, in which a comfortable and healthy sleeping position is selected individually together with a doctor.

Transverse presentation. If the fetal head is located on the right side, then the expectant mother should sleep on this side. This will allow the child to still take the correct head-down position in the future.
Pelvic position of the fetus. Here doctors recommend lying on your left side and performing a special exercise. The woman lies down on a hard and even mattress, removes the pillow from under her head and places it under her buttocks, folded in half (the pelvis should rise 25-30 cm above her head). The pregnant woman lies in this position for 5-10 minutes, after which she takes a comfortable position for sleeping. The exercise should be repeated 2 times a day, starting from 32 weeks. Duration of treatment is 14-20 days. After the child takes the required position, the woman is prescribed to wear a bandage.
Heartburn and respiratory system disorders . Many patients ask what position is best to sleep in during pregnancy if they suffer from high acidity, runny nose, shortness of breath and nausea. Gynecologists recommend lying on your side, raising your upper body. Special mattresses or high pillows are suitable for this.
Swelling, cramps, varicose veins, thrombophlebitis . During daytime and nighttime rest, place an orthopedic pillow under your legs and feet, which will help drain blood from the lower extremities.

You may be interested in: Getting rid of edema during pregnancy

Video

Can't sleep? Is the baby pushing? Can't find a suitable sleeping position? The cause of insomnia is not always a growing belly. How to deal with hormonal changes and what can a pregnant woman afford to combat lack of sleep, besides milk and honey? Ekatrina Ishchenko, in an attempt to fall asleep, searched for the correct sleeping position under the supervision of the head of Women's Consultation No. 25, Elena Farafonova.

Olga Leonidovna Maslennikova, obstetrician-gynecologist of the highest category. Work experience in practical medicine - 31 years. Talks about what position you can sleep in during pregnancy?

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Consequences of sleeping on your stomach and back

For those patients who have slept on their stomachs all their lives, it will be most difficult for them to wean themselves from this position, which is dangerous for the child. In the first months (the uterus is located under the pubic bone), you can lie down in your usual position. But as your belly grows, you will have to gradually get out of the habit, since the pressure on the uterus and blood vessels in this area is extremely dangerous for the baby, even if you manage to sleep on your rounded belly.

Often, enlarged and painful mammary glands will force you to give up sleeping on your stomach much earlier. Moreover, they should be provided with normal conditions for development and filling, which is impossible when squeezing and squeezing with a mattress.

Many doctors and articles tell which side is better for pregnant women to sleep on, while completely ignoring the possibility of resting on their back. So is it possible or not to unconsciously take this position during pregnancy?

Of course, resting on your back is more pleasant and comfortable than on your stomach, however, unpleasant sensations and consequences are possible.

In the supine position, blood flows intensely to the pelvic area and lower extremities, so not enough oxygen reaches the lungs and brain. Possible lack of air, dizziness, fainting.
The voluminous uterus descends onto the bladder and intestines, which forces you to go to the toilet several times a night.
The enlarged uterus actively puts pressure on the vessels, which prevents normal blood circulation to other internal organs, as well as to the placenta, which can lead to fetal hypoxia. This can cause blood stagnation in the pelvic area and extremities, which can lead to increased manifestations of varicose veins and swelling of the legs.
Back pain (especially in the lumbar region) and bedsores appear. All day the woman feels broken and weak.
Doctors have documented that sleeping on your back increases the incidence of hemorrhoids in pregnancy.
The uterus compresses the main vena cava, which forces the heart to pump blood more intensely. This in turn leads to cardiac disorders (arrhythmia, rapid heartbeat, tachycardia), as well as increased blood pressure.

If you unknowingly lie on your back while sleeping, the baby will tell you about the lack of oxygen with strong kicks and movements in the uterus. This means that you should turn on your left side.

Doctors always take into account how comfortable it is for pregnant women to sleep, but still recommend avoiding sleeping on your back, starting from the 25th to twenty-seventh week.

Which side to choose when sleeping on your side

Doctors advise getting used to sleeping on your side from the very beginning of pregnancy, as this is the most comfortable position from the second trimester until the very moment of delivery. The sooner the addiction takes place, the easier it will be to sleep later. You should preferably lie on your left side, since this position of the body during sleep is preferable for a number of reasons:

The stomach does not put pressure on the liver, the stomach is in a calm position, which is a natural prevention of heartburn;
During sleep on the left side, blood circulation is better than when resting on the right, which means that nutrients and oxygen will be more actively supplied to the child, supporting his normal development;
This position promotes normal filtration of lymph, which helps maintain the health of the lymphatic system of the expectant mother.

How to avoid sleeping while expecting a baby

If there are positive and negative points for comparison when choosing the right or left side for rest, then there are positions in which pregnant women are strictly forbidden to sleep from the second trimester. These include sleeping on your back and stomach, which is potentially dangerous for both mother and baby.

In the prone position, even for a short period of time, the fetus is susceptible to injury due to the weight of the mother, especially during prolonged sleep. The woman herself may complain of pain in the lower abdomen due to kinking of the isthmus of the uterus, as well as discomfort in the mammary glands.

Sleeping on the back is accompanied by significant pressure on the mother's lumbar spinal column, which leads to obvious negative consequences:

Insufficient blood supply to the vessels of the lower extremities;
Intestinal deformity;
Compression of the vena cava;
Exacerbation of hemorrhoids;
Reduced blood pressure;
Swelling of the legs;
Compression of the pudendal vein, accompanied by tachycardia.

The supine position is doubly dangerous for the fetus, since compression of the veins and arteries prevents oxygen from reaching the fetus in normal quantities, causing hypoxia. Prolonged retention of the position causes developmental delays due to insufficient amounts of nutrients supplied to the fetus. During pregnancy with complications, placental abruption is possible.

Many pregnant women report that the baby begins to kick his legs if he lies on his back - this is how the baby makes it clear about the discomfort he is experiencing.

Features of resting on your side

When choosing which side to sleep on, a woman should focus not only on her own well-being, but also on the presentation of the fetus, as well as the number of expected children.

Regardless of the presentation and the number of children, it is recommended to get a special pillow for sleeping - it reliably supports the stomach, prevents you from rolling over onto your back and gives the necessary rest to the spinal column, compensating for the increased load.

Experts' opinion

Most doctors agree that pregnant women should sleep on their left side, since this position is most beneficial for the body:

Normal blood circulation is maintained, ensuring timely transport of oxygen and nutrients to the placenta and fetus; The pressure on the bladder decreases, the urge to urinate becomes less frequent, stabilizing sleep; The muscle corset relaxes, which is especially important for the back; There is no pressure on the liver, which cannot be avoided when sleeping on the right side; The swelling goes down.

But, of course, prolonged sleep without changing position can cause numbness in the limbs. If discomfort occurs, you should turn over to your right side and lie there for a while, and then return to your left.

Choosing the right place to sleep and bedding

A pregnant woman should not only choose the right sleeping position, but the place where she will sleep also plays a big role in her health. To do this, you must adhere to the following recommendations:

It is advisable to sleep on a spacious bed, thanks to which the expectant mother will be able to take any positions she needs;
the mattress must have a flat surface and be non-rigid;
when choosing anatomical or orthopedic mattresses, you must buy models either without springs or with independent springs. With their help, you can evenly distribute body weight and relieve stress on the spine;
the mattress should be durable, ventilated and hypoallergenic.

How to choose a pillow for a comfortable sleep

Caring manufacturers have invented unique versions of pregnancy pillows that follow the contours of the body and take into account anatomy at different stages. On the one hand, such a pillow supports a rounded and heavy stomach, and on the other, it eliminates blood stagnation in the limbs. It also prevents changes in position during sleep, so the expectant mother can sleep peacefully without worrying about the baby’s health. Of course, sleeping on the accessory is not very comfortable at first, but over time you will adapt. Many mothers begin to get used to a soft friend at the beginning of the second trimester.

Unfortunately, the product has several disadvantages:

impressive size, thanks to which the pillow takes up additional space and can displace the sleeping husband;
specific fillers that retain body heat and do not absorb moisture (in summer it is hot and “wet” to relax with the product);
dry cleaning (most pillows do not fit in a washing machine and are prohibited for hand washing);
synthetic materials and fillers can become electrified;
Some fillers (for example, polystyrene balls) rustle unpleasantly during sleep.

When purchasing a product, expectant mothers are interested in how to properly sleep on a pillow while pregnant.

Shape like a G. Lie in the middle of the pillow on your left side. We place the head on the upper ledge, the tummy on the inside, the back follows the contour of the letter. Place your feet on top of the pillow ledge. This position is quite comfortable and does not allow you to roll over onto your back or stomach.
U shape. Convenient for women who like to wrap themselves tightly in a blanket while sleeping. You place your head on the base of the “letter”, and the body is located between the two sides, so during sleep there is no need to shift the pillow and tummy to the other side.
Shape C. Reminiscent of the first version of the pillow - you place your head on one edge of the letter, and press the second edge between your legs. Thus, the tummy is located on the base.
Shape G. The pillow is suitable for women who like to sleep close to their husband. The upper part of the pillow is intended for the head, and the long bolster (long part) is for accommodating the tummy and right leg. This shape is more compact for a double bed.
Form I. The product acts as a support for the head and left thigh, but can also be twisted by the pregnant woman into any desired shape.

How to sit correctly at different stages of pregnancy?

In the first trimester of pregnancy, when the uterus has not yet reached a large size and does not put pressure on the internal organs, the lumbar spine does not suffer, and there are no restrictions on body position while sitting. Despite this, the expectant mother needs to gradually accustom herself to sit correctly in the early stages of gestation.

It is very important that all movements are smooth and unhurried. In the second and third trimesters of pregnancy, incorrect body position can lead to serious consequences.

There are 3 options for the most optimal body positions while sitting, starting from the second trimester of gestation:

Sit on a chair, making sure that the surface of your back is in close contact with its back. In this case, the neck and shoulders should be located on the same axis with the spinal column, and the supporting surface of the foot should completely touch the floor.
Sit on a chair or armchair without touching its back with your back. In this position of the body, the buttocks should be completely on the seat. The torso below the waist should be completely relaxed.
Sitting cross-legged, take a position so that your body weight rests on your ischium. In this case, the back should be absolutely straight, and the head and neck should be located on the same axis with the spinal column. This position can be taken on the floor, sofa or any other wide, flat horizontal surface.

If sitting for a long time cannot be avoided, you need to make sure that your back and neck do not sag, and that your legs bent at the knees rest against the floor with the entire inner surface of the feet. Your arms should be kept bent at an angle of 90 degrees. For long periods of sitting, it is recommended to choose a chair with armrests. It should also be height adjustable. Otherwise, you can place a hard object under your feet.

Items that may be needed during a forced long-term sitting position should be placed on the table at arm's length. This measure will avoid unnecessary bending of the body to the sides or down.