How to Sleep Properly During Pregnancy

How to Sleep Properly During Pregnancy?

It may be difficult you to sleep comfortably during the pregnancy period. You may give up some sleeping positions due to discomfort. There are several reasons and conditions, which disturb your peaceful sleep.

  • Backache
  • Enlarging abdomen
  • Dyspepsia (heartburn)
  • Lack of sleep (insomnia)
  • Difficulty breathing

Some sleeping positions can help you sleep well. It is recommended to sleep on a side (SOS) during pregnancy. The best side is your left side. You can keep the knees and legs bent and a soft pillow between the legs. Sleeping on a side increases the amount of blood, which flows to your heart. Because, if you sleep on your back, the enlarging abdomen will compress a major vein (inferior vena cava), which carries blood from the lower parts of your body to the heart. It also can compress your aorta (one of the main arteries), which carries blood to your organ systems, including the womb, and lower the blood supply to your body and baby further. Therefore, if you sleep on a side, your heart can pump more blood with nutrients and oxygen to your baby through the placenta, and even to your organ systems. This sleeping position always helps sleep comfortably and relieves your stress too.

This particular position and keeping a soft pillow under the abdomen relieve your back pain too.

You may feel difficulty breathing during the late pregnancy period because of compression of your lungs by the enlarging abdomen. Therefore, it is better to prop up the upper body with pillows or sleep on a side.

If you have dyspepsia (heartburn) during pregnancy, you can prop up the upper body with few pillows.

These positions can help you sleep comfortably during your pregnancy period. Therefore, they will keep up your and baby’s health.

However, you should avoid some sleeping positions during your pregnancy as much as possible. They are sleeping on your abdomen and back.

Sleeping on the back can cause,

  • Shortness of breath
  • Backache
  • Dyspepsia
  • Hypotension (low blood pressure)
  • Haemorrhoids
  • Decrease in blood flow to your organ systems and baby.

Sleeping on the abdomen will be uncomfortable and disturbs your peaceful sleep.


(Photo courtesy: Bonbon)


Related Links:

Benefits of Exercise During Pregnancy and Cautions
Manage Your Weight During Pregnancy


About the author
Dr. Nalaka Priyantha is the founder and author of 'DRN Health'. He currently works at the Ministry of Health, Sri Lanka as a senior medical officer. He is blogging about healthy living since 2012.
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