Being pregnant, all you desire is a good night’s sleep more than ever. But unfortunately, your changing body makes it difficult to find a comfortable sleeping position to sleep.
And, you know what, not every position is comfortable during your pregnancy with your bump. Here’s what you need to know on how to make healthy sleep a priority.
Why is sleep so important during your third-trimester pregnancy?
Having trouble sleeping is common in pregnancy. As time wears on, pregnant mothers may encounter back pain, heartburn and find trouble sleeping, especially when the baby kicks at night.
Getting quality sleep is essential for both mother and baby. Poor sleep during the third trimester may lead to pregnancy complications such as preeclampsia, high blood pressure, and preterm birth. Rising levels of estrogen and progesterone may cause Insomnia and habitual snoring in pregnant women which eventually affect the developing fetus. According to research, women who have sleep problems may experience longer labor and probably need a C-section.
In turn, better sleep is associated with a healthy immune system, lowering the risk of high blood pressure, and gestational diabetes.
What is the best third-trimester pregnancy sleeping position?
After your first trimester, your growing baby bump makes you switch sleeping positions, well that’s okay. Here is an advice for you to stay comfortable and safe
Sleeping on left side
Experts have suggested that the best position to sleep during the third trimester is on the left side, with your knees bent slightly. This position enhances blood circulation to the uterus and aids in providing enough nutrients and oxygen to the baby. The enhanced blood flow and kidney function also decrease swelling, hemorrhoids, and varicose veins in your legs. Pregnant women with swelled legs can try raising legs higher than the belly using pillows.
Sleeping on right side
During the third trimester, sleeping on your right side will put the weight of the baby on your liver. And, sleeping straight can cause more compression in the Inferior vena cava(IVC).
However, you need not be worried if you flip into these positions, just try not to stay too long in these positions.
Few tips to assist you to get better sleep
Although, it seems uncomfortable in sleeping during your third trimester, try these ways to get more rest.
- Start a comfortable bedtime routine
- Maintain a regular bedtime and wake time.
- Stop using your cellphone at least 30 minutes before your bedtime
- Limit your caffeine intake
- Do yoga and meditation to relieve stress
- Use a maternity pillow to support your knees and belly
- While your sleep, elevate your head with pillows to avoid breathing problems
- Drink plenty of water to help reduce legs cramps
If you continue to struggle in getting enough sleep, try to consult your doctor for more help.