As your pregnancy progresses, you may find it difficult to get comfortable at night. However, finding the right sleep position can help you get the rest you need.
Why is getting a good night's sleep important in pregnancy?
Getting a good night's sleep during pregnancy is essential both for the mother and the baby. It is especially beneficial for pregnant women because lack of sleep can wreak havoc on a woman's hormonal balance, emotions, and energy levels. Without proper rest, pregnant women are more prone to physical exhaustion, which could lead to prenatal health effects that neither mom nor baby want to experience. For future moms out there, taking steps to get enough night sleep during pregnancy—such as avoiding screen time late at night or developing healthy evening routines—will be worth their time and effort in the long run.
Sleeping on your left side can improve circulation and help prevent swelling
Did you know sleeping on your left side can benefit your circulation and help prevent swelling, especially during pregnancy? Left-sided sleeping facilitates better blood circulation from the lower body to the heart, helping to reduce swelling and soreness. Doctors also recommend sleeping on the left side in late pregnancy as it increases the amount of blood that goes back to the baby through the placenta and umbilical cord.
Sleeping on your right side can ease back pain and help with digestion
Recent studies have found that sleeping on your right side offers impressive health benefits. People who suffer from chronic lower back pain or digestive issues report feeling immediate relief after sleeping on their right side. This sleeping position has even been linked to the stimulation of blood circulation in the body, which is especially beneficial for pregnant women. In fact, sleeping on the right side during pregnancy helps provide extra support and nutrients to the growing fetus by improving kidney function and facilitating better digestion. So if you're experiencing discomfort while sleeping, sleeping on your right side just might be what you need.
Try to avoid sleeping on your stomach during pregnancy
As a pregnant mom, sleeping on your stomach is not recommended for several reasons. With the abdomen expanding during pregnancy, sleeping on the stomach can cause strain and compression to this area. Additionally, sleeping on the stomach can put unnecessary pressure on your organs, which can lead to potential complications during pregnancy. Instead, try sleeping on your side with a pillow between your legs or beneath your abdomen to keep comfortable and supported throughout the night. Doing so will also protect other vital organs as they shift during different stages of pregnancy.
Invest in a good pregnancy pillow to support your belly, back, and legs
Support pillows for sleep during pregnancy are available to make sleeping easier. Investing in such a pregnancy pillow can support your belly, back, and legs while sleeping or resting. It’s specially designed based on the contours of the body to support your belly and relieve pressure points along your spine or neck. It keeps you comfortably poised regardless of how you sleep—left side, right side, or back—enabling you to enjoy restful nightly rejuvenation without any aches or pains throughout the day.
Practice some relaxation techniques before bedtime to help you sleep better
Taking the time to practice relaxation techniques before bedtime can be incredibly beneficial for you when it comes to getting a good night's sleep. Research has shown that relaxation techniques such as deep breathing, progressive muscle relaxation, guided imagery, and hypnobirthing, and even educating yourself about your upcoming birth by taking a childbirth preparation class can be effective in helping reduce stress levels during your pregnancy which often disrupt sleep. Additionally, relaxation techniques decrease anxiety that is widespread during pregnancy, therefore leading to improved sleep patterns over time. Before bedtime, take 15 minutes out of your busy schedule and devote it to relaxation. Close your eyes and focus on your breathing techniques for five minutes alone or take turns with a partner to practice diaphragmatic breathing. You can even try prenatal yoga if you find this helpful. Whatever relaxation technique you choose, practicing it faithfully will help improve the quality of sleep you get each night.
Summary: Sleep tips for the third trimester
A good night's sleep is important for pregnant women for many reasons. Sleeping on your left side can improve circulation and help prevent swelling. Sleeping on your right side can ease back pain and help with digestion. Sleeping on your stomach is not recommended during pregnancy. Invest in a good pregnancy pillow to support your belly, back, and legs. Practice some relaxation techniques before bedtime to help you sleep better. These sleep tips should help you get a better night's sleep during pregnancy.