The Best Pregnant Sleep Positions
Pregnancy can alter the body’s normal routine and therefore you might find that your sleeping habits drastically change.
Each trimester of your pregnancy may present different challenges to deal with, ranging from a lack of energy to interrupted sleep.
With sleep being more vital than ever at this time, TEMPUR® looks at the best sleeping positions to use when pregnant to ensure you get your much-needed sleep.
DIFFICULTY SLEEPING WHILE PREGNANT
Later on, in their pregnancy, a lot of women struggle with sleep for various reasons. The main pregnancy sleep problems are:
- You feel uncomfortable due to having a large baby bump
- You’re too hot (caused by hormonal changes and an increase blood supply)
- You need to go to the toilet often because of the increased pressure on your bladder.
Having trouble sleeping isn’t abnormal, nor can it cause harm to you or the baby, but it can make day-to-day life a bit more difficult. Read on to learn more about sleeping better in each trimester of pregnancy.
SLEEP DURING THE FIRST TRIMESTER
Being pregnant takes up a lot of extra energy, and as your body adapts it may cause other physical side effects. This could include nausea, swollen breasts, cramping and an increased need for the bathroom as the growing uterus pushes against the bladder. It’s also common to feel low on energy during the first few months of pregnancy.
Feeling lethargic results from a rise in progesterone levels in your body. Progesterone is a hormone needed to maintain pregnancy and its job is to prepare your body for conception and help regulate your pregnancy.
With all of this in mind, it is important to adapt your routine by doing simple things such as cutting down on fluids after dinner which will reduce your need to go to the bathroom during the night (although you should always ensure you stay hydrated) and taking short naps (no longer than an hour) earlier in the day to help maintain energy levels.
It is safe for a woman to sleep in whatever position she feels comfortable in during the first trimester, whether this is on her back, side, or stomach. Any combination of these positions is also fine.
SLEEP DURING THE SECOND TRIMESTER
The second trimester is usually when you start to feel more prominent changes. This can often be due to the physical issues that can arise from pregnancy, such as heartburn. Heartburn can often affect your sleep when pregnant, as the growing uterus places pressure on the stomach when lying down in bed, and thus acid can rise upwards towards the oesophagus.
There are several things you can do to help combat this…
- Rather than having three big meals in a day, eat smaller portions more often – and chew your food slowly and thoroughly
- Give yourself up to three hours to digest your food before going to bed
- Avoid food and drinks that you know trigger your heartburn such as fatty foods, caffeine and acidic drinks
- Sleeping in a more upright position will help stop your stomach acids from rising into your oesophagus
- Sleep in clothing that’s loose around your stomach and waist.
The best sleeping position to use in your second and third trimester is often lying on your side.
SLEEP DURING THE THIRD TRIMESTER
A major aspect that can affect your sleep when you are near the end of your pregnancy is your baby bump, and many women find that getting into a comfortable position becomes more and more difficult.
Once the baby has arrived sleeping continues to be difficult, however the reasons for lack of sleep and the advice for improving sleep both change.
While it may seem to make sense to lie on your back, often lying on your side is more comfortable, as the heaviness of your bump is better supported.
The TEMPUR® mattress and pillow collections are ideal for ensuring that you get the support that you need – whatever sleeping position you prefer. The memory foam mattress moulds to your shape and remembers it, reducing the strain on your back as it keeps you in a comfortable and supported position.
Mothers-to-be may find the TEMPUR® ergonomic pillow particularly useful during the later stages of pregnancy. This uniquely shaped pillow is designed to follow the body’s natural curve, supporting and relieving different areas from pressure and discomfort.
Got any other good tips for sleeping while pregnant? Let us know below…