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Medical Video: Pregnancy sleeping tips: How to deal with sleep apnea during pregnancy
During pregnancy, you might find yourself going back and forth on the bed trying out various comfortable positions to really fall asleep. Unfortunately, your favorite sleeping position so far may not be pleasant during pregnancy.
There are a number of reasons for this discomfort, but there are some of the best sleeping positions for pregnant women that you can try to help you sleep well.
Why are pregnant women having trouble sleeping soundly?
When you are pregnant, your body goes through various changes. These changes tend to interfere with the deep sleep you normally get before becoming pregnant.
Reasons for your inconvenience, including:
- The size of the stomach is getting bigger
- Back pain
- Gastric Acid Pain
- Short breath
- Insomnia
During the first trimester of pregnancy, you do not need to worry too much about sleeping position. You can still sleep on your back or on your stomach.
However, sleeping or lying on your stomach is not risky. Actually, these two positions can endanger the health of your fetus.
The risk of sleeping on his stomach and on his back
Sleeping on your back will put extra pressure on the aorta and inferior vena cava, blood vessels that stretch along your back to carry blood from the heart to the entire leg. This position can slow down your body's blood flow and cause a number of other problems, such as back pain, hemorrhoids, and low blood pressure. This position also cuts off the blood supply to the fetus.
You may also experience difficulty breathing while sleeping on your back. Your growing stomach will suppress the intestines, causing dizziness and nausea.
When you sleep on your stomach, your stomach will suppress the uterus. What's more, thanks to your growing belly (and breasts), it would be very unlikely to continue sleeping in this position.
What is the best sleeping position for pregnant women?
Sleep sideways. But, do not carelessly sleep sideways.
Lying sideways on the right side is far better than sleeping on your back or stomach during the final stages of pregnancy, but even better is sleeping on your left side, because sleeping on the right side can put pressure on your heart.
Doctors and midwives recommend pregnant women to lie on their side on the left side of the body to get a good night's sleep. This position prevents the uterus from pressing on your heart, and continues to allow the baby to receive nutrients and oxygen through the placenta without a hitch.
Sleeping sideways on the left side also allows optimal blood circulation. This means that your body won't have to work hard to make sure you have optimal blood flow for you and your baby.
Tips for sleeping well when lying sideways
When lying sideways, pull your foot in, like a fetus, and insert a bolt between your legs.
Sleeping on one side during the first trimester can be very troublesome, but can be overcome if you know the right steps to do. Follow the simple steps to make lying on your side more comfortable:
- To support your stomach and back: Place a soft pillow under your stomach or between your knees. You can buy a special extra-long pregnancy pillow, or use what you have at home. The position of the pillow under your body can help keep you on one side, preventing you from rolling on your back or on your stomach while sleeping.
- For shortness of breath: Insert a pillow under your side to lift your chest higher.
- For acidic stomach pain: Support the head of the bed a few cm with a book or block. This helps keep the acid in your stomach and does not rise to your throat. Avoid eating spicy foods before bed to prevent recurrent ulcers.
- Try breathing exercises, light yoga, or meditation before going to bed to prepare your body in calm conditions.
- Complete all bathroom matters, including urination and defecation, before going to bed. In this way, Ada doesn't have to go back and forth to wake up in the middle of the night to go to the bathroom.
Don't panic if you roll from side to side or back while you sleep. It's better to keep your body in a place that he thinks is most comfortable than trying to wake yourself up every few minutes to justify the position again. You need to sleep as much as you can get for now. You will appreciate the extra energy from sleeping soundly during pregnancy when your baby starts busy to wake you up in the morning.
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