Comfortable Sleeping Position During Pregnancy
As your bump grows it can sometimes be difficult finding a comfortable sleeping position during pregnancy. There is nothing worse than not getting enough sleep…… especially when you’re pregnant! I’m certain everyone feels more tired when expecting, whether you’re a first-timer or a busy mum trying to juggle day to day life I’m sure you know exactly what I mean 😉
I find myself advising many pregnant clients about sleeping posture, both within a relaxation and therapeutic capacity. The most important thing to remember is to support your back and bump throughout your pregnancy. It is a great way to prevent pelvic and lower back pain, and help reduce morning sickness, puffy legs & ankles and hypotension issues during pregnancy.
Remember: Sleep deprivation causes you to stress out and if you’re stressed, so is your baby!
The Best Way To Sleep During Pregnancy
- Start by lying on your left side. This is really important.
- Tuck a pillow between your knees and another under your belly.
- Remember your shoulders should not be on your pillow.
- Tuck a pillow or small cushion under your bump
- Move your left arm straight out behind you so your hand is away from your body.
- This may sound odd but it feels totally amazing when you do it.
Important Benefits Of Sleeping On Your Left Hand Side
Sleeping on the left side is best for you and the baby sleeping on the right side can crush a main vein (the Vena Cava). This will slow the drainage of fluids from your lower body and can increase oedema and cause puffy/ swollen ankles, feet and legs.
Sleeping on your right hand side also affects the blood flow back to your heart which causes Hypo-tension (a low BP) which can also affect your baby. Hypo-tension causes nausea and dizziness.
Pregnant women who suffer with heartburn may find it easier to sleep in an upright position.
- Prop yourself up in bed with several pillows supporting your upper back and head.
- Place a pillow under the right side of your back to promote good circulation.
To Avoid Heartburn
Avoid spicy food, eating several smaller meals throughout the day, and take a chewable antacid, e.g. Rennie.
Stress Management Tips For Pregnancy.
Remember, pregnancy is an excitable time, but lack of sleep and other factors can cause stress and anxiety.
- Use Breathing, Meditation as an instant way to relax.
- Try to avoid stressful conversations
- Make a cut off time for work, your social media account, email and text checking, and stick to it!
- Use regular massage, gentle stretches and exercise daily to release physical tension