What’s the best sleeping position during pregnancy? Read this to find out how to get comfy and take care of your bump.
How much sleep should you be getting when pregnant?
Do you need more sleep when you’re pregnant? The general consensus is that you should be trying to get some extra zzzz during your pregnancy.
Pregnant ladies need at least seven hours of sleep a night, according to a University of California nursing professor.
Rest is not only important because you feel tired, it will also help your mental and physical health.
Pregnant ladies who do not get enough sleep may be at higher risk for mental health issues such as depression and anxiety. Being too tired may also lead to irritability and difficulty concentrating, which might be a huge issue if you’re trying to keep your pregnancy secret from people at work in the first trimester.
Your body is going through a lot during pregnancy, and while exercise and keeping active is important, it’s about balancing that with proper rest too.
Why can’t you sleep when you’re pregnant
So why can’t you get to sleep when it’s all you can think about? Tiredness may be an issue throughout pregnancy but it’s particularly difficult in the first and third trimesters.
During the first trimester, this is due to hormonal changes occurring in your body to support the beginning of the pregnancy including the growth of the placenta.
These hormones can also cause certain bodily functions to slow down, such as your bladder. This means you may wake up in the middle of the night needing to use the toilet despite having tried not to drink too much in the evening.
You may also feel a little mentally restless during the first trimester. That might be because of excitement, anxiety and/or thinking over all the things you need to do to get ready for baby.
In the third trimester your body is not only struggling with those pregnancy hormones still, but you’ve got all of the additional weight of your nearly fully grown baby.
The baby will put pressure on your bladder, which lead you to be up and down all night long even if you don’t have much in your bladder to empty.
And that big bump means that getting into a comfortable position is tough. An aching back, muscle cramps and pregnancy headaches may also stop you from getting a good night’s shuteye.
What’s the best position to sleep in when you’re pregnant?
Doctors recommend that pregnant ladies sleep on their left-hand side during the third trimester of pregnancy.
Sleeping on your back can be dangerous, as you may restrict blood flow to the placenta and the baby. Research has shown sleeping on your back during the third trimester may increase the risk of stillbirth.
It’s not known exactly what the cause of the increased risk is, but it may be to do with the flow of blood to the baby and womb. When you sleep on the back, you may restrict this flow.
Sleeping on your left-hand side has been shown to help your kidneys get rid of waste fluids.
Some people favour sleeping on their stomach, which during pregnancy is fine for the first trimester. However after this it is recommended you sleep on your side.
Should you nap during pregnancy?
Yes, napping during pregnancy is a great idea.
Getting into the habit of napping before the baby arrives is a really good, because it will help you adjust to your newborn’s crazy schedule.
Once your body is used to napping during the day, you should find it easier to squeeze in cat naps once the baby arrives.
It’s also good for you to get extra sleep when your body demands it. Don’t feel bad about curling up for a nap in the middle of the day!
Remember to use the same sleep position, on your side, as you would in the night.
Tips for sleep when you’re pregnant
Now that we’ve talked about why you’re struggling to sleep, and why it’s important to find the right position, let’s talk about how to get to sleep when you’re pregnant.