SLEEPING SAFELY DURING PREGNANCY

Written by Lucy Hall

While pregnancy causes significant emotional and physical changes, achieving a good night’s sleep can be a delicate balancing act. As the baby bump grows, so does the need for comfort, with the goal of ensuring that both the mother and her baby get enough rest and support throughout the night.

During pregnancy, it’s important to figure out the best sleeping positions. Recognising that certain positions may impact not only your baby’s development but also your comfort and health is important.

Choosing sleeping positions that support your growing baby and are comfortable for you is essential during pregnancy. There are certain sleep positions that can have an impact on both your much needed sleep’s quality and your baby’s development.

Understanding the Importance of Safe Sleep

As your pregnancy progresses the once familiar act of sleeping may transform into a more deliberate and thoughtful practice. It is widely recommended that you avoid sleeping on your back during pregnancy, particularly in the late stages. The reason for this is that the weight of your enlarged uterus may put pressure on the vena cava, a vein that transports blood to your heart. This may lead to a decrease in your blood circulation and which may appear with symptoms such as feeling light headed, in difficulty breathing or hypotension.

Safe Sleep Positions for Pregnancy

It is essential to prioritise your wellbeing and your growing baby. In your quest for a restful night’s sleep you will need to be aware that there are certain positions that are not recommended for expecting mothers. Let’s take a look at the various sleep positions and the advantages and the potential drawbacks of each.

Left Side Sleeping

Left-side sleeping is the recommended and the preferred option for expectant mothers. It is why it is often referred to as the gold standard of sleeping in pregnancy. This is because it offers lots of benefits that contribute to a healthier pregnancy. Some benefits include:

Enhanced Blood Circulation To The Placenta
The placenta is an organ that develops and exists solely during pregnancy. It delivers filtered oxygen, nutrients as well as removes waste through the umbilical cord as the baby grows. By sleeping on the left side when pregnant you will allow the most efficient pathway for blood to reach the placenta.

Reduced Edema
Edema which is swelling, is a very common pregnancy symptom, sleeping on your left side can be reduced by sleeping on your left side as it helps remove extra fluid from the lower extremities.

Digestive Support
The left side sleeping position is also beneficial for your digestive system, as it enhances its function, which can be compromised due to the increasing pressure from the developing uterus.

To embrace the left sleep position with greater ease you can try some of these tips

Make Use Of Pillows
Pillows may improve your sleep experience by offering comfort and support. Place one between your legs to maintain a comfortable gap, another under your abdomen for added cushioning and one behind your back for spinal support.

Consider Investing in a Pregnancy Pillow
Pregnancy pillows have been specifically designed to accommodate the ever changing pregnant body, providing customised support for the spine, abdomen and legs. Their design can significantly improve your standard of sleep.

Maintain Position Consciously
Should you find yourself unintentionally rolling onto your back, gently reposition with the help of a pillow to preserve the left side alignment.

Right Side Sleeping

While The Gold Standard for pregnant women is sleeping on the left side, sleeping on the right side is also another option to consider if you can’t get comfortable on your left side. There are risks that you’ll need to be aware of. such as:

Increased Hepatic Pressure: The liver may experience additional strain due to the weight of the growing uterus, potentially resulting in discomfort.

Diminished Placental Blood Flow: Although not as significant as when compared to left-side sleeping, the blood supply to the placenta may be slightly reduced, which may affect the baby’s development.

Sleeping on Your Back

It is generally advised that during pregnancy women refrain from sleeping on their backs, particularly during the later stages of the pregnancy. Should you unintentionally find yourself in this position during the night, gently reposition yourself onto your side to maintain the healthiest sleep posture.

Finding the Right Sleep Position

Exploration and Customisation
The trial and error process with various sleep positions and pillow arrangements is the way to go, you’ll be able to ascertain what provides the most comfort and support for your evolving body.

Body Awareness
This can be quite challenging, particularly when you are asleep, but noticing any discomforts or pains and making adjustments to your posture can assist you in achieving restful sleep.

Professional Guidance
In some instances, it may be necessary to consult with your healthcare provider especially if you have unique medical considerations or concerns.

Create a Relaxing Sleep Environment
Create a peaceful sleep space that is dark, calm and has a cool temperature. The use of a white noise device or earplugs can be beneficial in reducing external disturbances.

Throughout this journey, it is important to prioritise your well-being and seek the advice of medical professionals to ensure a comfortable and restful pregnancy.