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The Best Sleep Positions in Pregnancy

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.

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marzo 13, 2023
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I
Perineal Massage Bundle: Perimom Perineal Massage Tool+ Perineal Massage Oil
Ivy S. (Oberwil, CH)
Easy and simple

I am very happy with it, i think is much easier to do it with the device than with the Hands because you Cover a bigger area, no need to worry about your nails hurtig you, and feel more confident about doing it correctelly.
I also ordered the Sweet almond oil, what i really prefered the smell and consistência over the one I was using before from Welleda.
I can just recommend it, make live much easier with a big belly on the way of things. ☺️

L
Complete Kit From Perineal Prep to Recovery: Perineal Massage Tool + Perineal Massage Oil + Peri Bottle +4 Single Use Ice Packs + 2 Reusable Hot & Cold Gel Packs +4 Disposable Underwear (13pc. kit)
Linda (Richmond, CA)
Excellent

Very pleased with my purchase. My favorite items were the massager/oil, the underwear, the reuseable cool packs, and the peri bottle.

The massager let me do perineal massage independently, which was important to me. The tool was high quality and easy to use. I used it every 2-3 days from 36 weeks until my natural birth at 39+4. It was uncomfortable for the first two weeks, but then got better: I believe this is expected of perineal massage in general no matter how you do it. Although I did end up with some minor first degree tearing, I'm confident I did everything in my power to avoid it. (Plus, the tearing only occurred in the upper and side portions of my vag and labia... not the perineum proper... so I feel my massages did their job!)

The hospital did end up giving me versions of the underwear, bottle, and some disposable ice packs, but I loved having perimom's higher quality versions of these at home. The underwear were amazingly comfortable: stretchy (my regular underwear size is S/M), well-made, not at all itchy. I ended up wearing nothing but these underwear and a bra around the house for basically the first two weeks postpartum... they were just that comfortable!!!! The bottle was well designed, a pretty color, and allowed me to reach every region down there (compared to the free hospital squeeze bottle which did not have the little extendy stick). The reusable pads and their thoughtfully designed covers were also winners because they were flexible, unlike the straight-up ice packs given at the hospital which hurt to sit on.
Overall, this kit was amazing value for the price. It gave me everything I needed to feel prepared for postpartum recovery (with the exception of a witch hazel healing foam, which I bought elsewhere), at a fraction of the price of competitors. Every item was well made and high quality. Strongly recommend purchasing this kit!

J
Perimom Perineal Massage Tool + Perineal Massage Oil + Hygienic Peri Bottle + FREE GIFT
Jenn R. (Brighton, GB)
Excellent tool to prep your pelvic floor

Excellent tool to use from week 34 to prevent tearing

J
Perimom Perineal Massage Tool
J S.H. (Wingate, GB)
Don’t hesitate!

Buy now, it’s worth it!

R
Perimom Perineal Massage Tool
Rach (Southwark, GB)
Great product

Would recommend

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