How to sleep better for an expectant mother in the 1st, 2nd and 3rd trimesters of pregnancy

Pregnancy is a period of serious hormonal changes and stress that increases every day. Therefore, a good night's rest at this time is more important for the expectant mother than ever. Without it, both your physical and emotional state will deteriorate.

It is not surprising that many women are interested in the question of how to sleep properly during pregnancy so as not to harm the baby, and at the same time create optimal conditions for the full recovery of the body.

How to sleep better during pregnancy in the 2nd trimester

The second trimester is the stage from the fourth to the sixth month of pregnancy or from the 14th to the 27th obstetric week. A pregnant woman's belly is already becoming noticeable. Every day its circumference increases. The body changes quickly, so it is not always easy for a woman to find a comfortable sleeping position. You can no longer sleep on your stomach, as you can harm the baby.

Starting from 20–23 obstetric weeks, sleeping on your back is prohibited. This restriction is associated with an increase in the child's weight. While in the uterus, it puts strong pressure on the inferior vena cava. As a result, the expectant mother who falls asleep on her back will face the following problems:

• feeling of lack of air:
• dizziness;
• a sharp decrease in blood pressure;
• fainting state.

This is why doctors recommend sleeping on your side during pregnancy.

Interestingly, the fetus becomes very active in the 2nd trimester. There is still a lot of space in the uterus, so he moves intensely and flounders. If he does not like the position chosen by his mother, he communicates this with quite noticeable kicks. A woman must learn to “negotiate” with her child and choose sleeping positions that are comfortable for both of them. You can purchase a special pillow for pregnant women; it literally saves many women.

General rules

A properly organized day and sleep routine allows the expectant mother to gain strength. After all, changes in hormonal levels, increased blood volume and unnatural arrangement of organs require a lot of energy. In order not to feel constant fatigue and look rested, experts recommend adhering to the following rules:

1. Sleep should be at least 8-8.5 hours. Of the total amount, you should allocate 1 hour for daytime sleep.

2. It’s better to fall asleep and wake up at the same time.

3. It is necessary to use comfortable sleepwear made from natural hypoallergenic fabrics.

4. Bed linen should also be made from natural materials.

5. For a pregnant woman, it is correct to sleep in a position that does not compress the stomach and large blood vessels. This will prevent the formation of edema and more serious pathologies.

6. For a comfortable sleep, you should purchase a special pillow that will help distribute weight correctly.

7. During sleep, the air humidity in the room should be at least 50%.

8. Light physical activity will help improve your sleep.

9. For good sleep, you should stop drinking caffeine. Contrary to popular belief, it is found not only in coffee, but also in tea.

10. To remove signs of fatigue and lack of sleep, you need to use natural cosmetics.

11. It is advisable to balance your diet. The last meal should be 2-3 hours before bedtime and include easily digestible foods. Just before bed, you can drink a glass of milk.

See also: Mothercare School for Moms - lectures on current topics about pregnancy and preparation for childbirth

How to sleep during pregnancy in the 3rd trimester: expert advice

Sleeping on your back during pregnancy in the third trimester is unacceptable, as well as in the second. The same goes for sleeping on your stomach. If a woman ignores these restrictions, the likelihood of:

• hypoxia of the baby;
• compression of the inferior vena cava;
• frequent dizziness and fainting;
• pelvic or transverse presentation of the child;
• umbilical cord entanglement;
• arterial hypotension;
• swelling of the limbs, convulsions;
• lower back pain.

The only available sleeping position is on your side. However, not everything is simple here either. Scientists have found that the most correct position for sleeping during pregnancy is on the left side.

Why is it dangerous to sleep on your back later in life?

A large vessel takes a major part in blood circulation, supporting the normal functioning of the pelvic organs.

Compression of the vena cava leads to stagnation of blood in the lower part of the body, disrupting the functioning of the entire circulatory system as a whole. This phenomenon has an extremely adverse effect on the health of mother and baby.

Position of the vena cava when sleeping on your back and side

In recent months, in a supine position, pregnant women notice poor health, shortness of breath and increasing fetal activity every minute. Which indicates a lack of oxygen. Therefore, the question of whether a pregnant woman can lie on her back no longer arises. The woman herself feels that it is impossible to rest in such a position in the third trimester.

Why is it preferable to sleep on your left side?

Sleeping on your left side has several benefits:

• helps reduce the load on the circulatory system and internal organs of a woman;
• creates optimal conditions for proper functioning of the heart;
• prevents the reflux of gastric juice into the esophagus and minimizes the likelihood of heartburn;
• does not interfere with blood circulation in the placenta;
• prevents compression of the inferior vena cava.

Thanks to stable blood flow and normal cardiac activity, the pregnant woman feels better. The child’s condition also remains stable – he does not suffer from hypoxia or nutritional deficiency.

How to properly organize a sleeping place?

Getting ready for bed should start with the decor in the room. To pay attention:

1. Lighting. The light in the bedroom should not be bright, as such lighting affects the nervous system and prevents a person from relaxing. The best option is a small lamp with warm light.
2. Bed linen. Sheets, pillowcases and duvet covers made from natural fabrics are very pleasant to the body. They are not electrified, which also contributes to comfortable sleep.
3. Mattress. Unfortunately, not everyone has space for a bed in their apartment, but if you have the opportunity to put one in, don’t skimp on a quality mattress. It should be firm enough to support your back. Modern orthopedic mattresses “adjust” to you within a few nights.
4. Ventilate the room. Fresh air is very important for sound sleep. If the room is stuffy, the woman will wake up often. You also need to monitor air humidity. In winter, during the heating season, it can be too dry, so you need to use a humidifier.
5. The size of the bed/sofa. There should be enough space for both you and your spouse.
6. Relaxing environment. In the evening, you can light candles or an aromatherapy lamp with oil. Choose pleasant and soothing scents: lavender, lemon balm, cedar and others.

A few hours before bedtime, you need to stop watching TV and spending time on the Internet. It is advisable to take a shower or bath (but remember that pregnant women should not lie in hot water) and relax. You can read a book, drink tea and gradually get ready for bed.

Vitamins important for proper sleep for the expectant mother

Insomnia during pregnancy is very common. It is not always associated with inconvenience caused by a growing belly. With a deficiency of certain vitamins and minerals, the nervous system cannot function normally, and sleep and wakefulness patterns are disrupted. Then the pregnant woman cannot sleep for a long time in the evening, and in the morning she wakes up tired and overwhelmed.

For proper sleep, a person needs the following vitamins and minerals:

• iodine,
• vitamin D3,
• thiamine (B1),
• riboflavin (B2),
• niacin (B3),
• zinc.

If they are deficient, the pregnant woman experiences lethargy and suffers from loss of strength. She does not have time to “recharge” with energy overnight. He falls asleep poorly, wakes up from the slightest noise and then again cannot fall asleep for a long time. This negatively affects the general condition of the expectant mother.

This cause of poor sleep cannot be ignored, since during pregnancy the consumption of some vitamins and minerals increases several times; such amounts cannot be obtained from food. And most women enter pregnancy already deficient in nutrients, such as iodine.

To prevent vitamin deficiency and not suffer from insomnia, you should take vitamin and mineral complexes for pregnant women. Try, for example, Pregnoton Mama. It contains all of the above vitamins in easily digestible forms, is well tolerated by pregnant women and has a high safety profile. It is convenient to take the complex; you only need one capsule per day. You can get more information about Pregnoton Mama here.

THIS IS NOT AN ADVERTISING. THE MATERIAL WAS PREPARED WITH THE PARTICIPATION OF EXPERTS.

What is not recommended to do?

Despite the abundance of information about how pregnant women sleep, some expectant mothers ignore useful advice. In particular, some of them, suffering from insomnia, resort to the help of medications. However, you should not self-medicate. If a pregnant woman cannot improve her sleep, she should first consult a doctor. During pregnancy, you cannot ignore the recommendations of specialists. Only by following your doctor's instructions and leading a healthy lifestyle can you get good sleep and feel great throughout your pregnancy.

Adequate and healthy sleep is the key to successful well-being during pregnancy!

For a woman, pregnancy is a responsible and at the same time amazing period in life. She is preparing for future motherhood, experiencing a wide variety of emotions, and experiencing with dignity all the physiological changes occurring in her body.

During this period, relatives and friends, and especially significant others, are obliged to create a favorable atmosphere for the expectant mother, provide her with support and attention, and be more attentive to her “whims.” Indeed, from the very first days of pregnancy, the female body experiences global changes and prepares for an increasing increase in loads. During this period, almost all pregnant women become more tearful, sentimental, prone to sudden mood swings and unpredictable decisions.

Scientists have proven that women from the first days of conception begin to perceive the world around them differently. They develop concerns about the unborn child and fears about his health, as well as their own capabilities. Do not forget about superstitions and popular beliefs that often haunt expectant mothers and negatively affect their psycho-emotional state. Increased anxiety, worry about the baby under your heart and the upcoming birth - all these experiences do not have the best effect on a woman’s well-being. This is why sound and healthy sleep is so important for them. During dreams, they have the opportunity to relax, rest and replenish their energy reserves.

Doctors advise paying special attention to the organization of sleep for pregnant women. Firstly, a woman’s bed in position should be convenient and comfortable. The best solution in this situation would be to buy an orthopedic mattress. Experts also recommend placing a pillow under your head so that your cervical spine and spine are level.

According to doctors, up to 3-4 months, expectant mothers can sleep in any position convenient for them. But after this period, when the baby begins to actively grow, and with it the tummy, you will have to reconsider your habits. Of course, women in the 2nd and especially the 3rd trimester have difficulties choosing a position for dreaming. After all, they need to focus not only on their own comfort, but also on the coziness of the baby.

Is it possible to sleep on your stomach?

Here opinions differ. Some scientists do not recommend this night position, with the exception of patients suffering from flatulence. During “animal” sleep:

• The head turns to the side, which strains the muscle fibers of the shoulders and neck, and blood flow to the brain and facial tissues worsens.
• The arteries are pinched.
• Internal organs are compressed, especially the lungs.

Sleeping on your stomach:

• Increases the load on the diaphragm.
• Makes breathing difficult.
• Negatively affects oxygen supply.

Black humor of doctors

Sleeping on your stomach is called the “corpse pose” in medical circles. Doesn't sound like much, does it?

True, some snorers love this position. She claims that she does not allow them to snore, and, turning over on her stomach, they fall asleep peacefully. However, timely CPAP therapy will be much better than such “remedies”.

As you can see, there is no single correct and universal pose for “meeting Morpheus.” Therefore, taking into account all the above rules, choose the appropriate option for yourself so that you can fully rest and wake up energetic and invigorated.

Proper sleep during pregnancy

In order for sleep to bring maximum benefits, you need to understand what is happening in the body of the expectant mother and how to properly organize the whole process:

• A pregnant woman’s body can fully rest and recover in no less than 8.5-9 hours (1 hour of this time can be allocated for daytime sleep);
• the room should be ventilated, the air temperature should not exceed 20-22 degrees;
• before going to bed, it is better to avoid heavy, fatty, spicy foods;
• long daytime walks in the fresh air contribute to good rest;
• create your own individual relaxing ritual before bed: take a bath, drink warm milk, turn on soothing music, get ready for sleep, etc. - it should include everything that will help you relax and go to sleep easier.

Why the right sleeping position is so important

The correct posture during sleep will help you cope with (or avoid) not only discomfort, but also health problems such as:

• pain in the abdomen and back;
• dizziness;
• arrhythmia;
• swelling;
• impaired blood circulation;
• apathy;
• irritability;
• depressed state;
• dyspnea.

Incorrect body position during sleep can negatively affect the condition of the unborn baby: first of all, problems with blood supply may arise, and this is very dangerous at any stage of pregnancy. It is necessary to take into account the changes that occur throughout pregnancy. The child grows, puts pressure on the internal organs of the expectant mother, the load on the spine, heart, etc. increases.

For whom is sleeping on your side the best option?

• If you snore, this is your posture. It normalizes not only blood flow in the body, but also saturates it with oxygen. This way you breathe more freely, since the airways are not compressed, which means there will be fewer pauses in breathing, or they will disappear completely. Unless it will cure sleep apnea - you should not look for a comfortable position in bed, but go to the doctor.
• Sleeping on the side is also suitable for expectant mothers, especially in the later stages. The ideal position is when one leg is slightly bent and placed on a slight elevation, for example, a pillow, and the other leg is straightened. This relieves the joints of the spinal column and pelvis.
• Of course, the fetal position is good for a sore lower back, however, so that it does not give you pain in the neck and snoring trills, you should keep it at the same level with the body.
• If you like to lie with your face turned towards your partner's back, this, according to scientists, will help eliminate stress and reduce psychological tension, which helps avoid apnea.

Useful tips

Insomnia is a common occurrence in pregnant women. It is provoked by physiological changes in the body. The future mother's worries about how the birth will go or the current condition of the baby also affect sleep. How to speed up the process of falling asleep:

• Doctors advise taking a walk before bed. Even half an hour is enough to ensure complete rest.
• No need to eat 3 hours before bedtime. Overeating causes heaviness in the stomach and heartburn, which clearly does not contribute to a good night's rest.
• Calm, relaxing music or aromatic oils and candles will help you get ready for a good rest.

Doctors also advise ventilating the room before going to bed and not getting carried away with watching TV. A book will also help you relax, the main thing is to choose something more boring.