Subscribe to Onlymyhealth Newsletter
  • I have read the Privacy Policy and the Terms and Conditions. I provide my consent for my data to be processed for the purposes as described and receive communications for service related information.

The right way to sleep during pregnancy

Pregnancy By Bushra Kafeel , Onlymyhealth editorial team / Jun 02, 2011
The right way to sleep during pregnancy

Changes in pregnancy effects the sleeping patterns of women. Here's what you need to know to sleep right during pregnancy.

Quick Bites
  • Sleeping postures during pregnancy should change with each trimester.
  • Avoid stress to sleep sound.
  • Napping during the day prevents fatigue.
  • Ensure a soft bed and comfortable room temperature.

During pregnancy, sleep challenges are common due to body’s reaction to hormonal changes. Sleep of pregnant women is mostly interrupted by frequent bathroom visit, muscle cramps and baby’s movement.  Here's what you need to know to sleep better during pregnancy.

Pregnancy sleeping postures

Sleeping position during pregnancy

First trimester: From the very beginning of first pregnancy trimester you must start to sleep on your left. This position improves blood circulation and facilitates smooth flow of nutrients to your foetus. For more comfort, you can also keep extra pillows under your belly and between the knees.

Second trimester: During second trimester, sleeping with elevating head and neck is more comfortable. Besides being comfortable this position also prevent stomach acid to come up.

Third trimester: Avoid lying on your back for longer durations. Sleeping on the left side is recommended in third trimester as this position facilitates blood flow to your foetus and uterus.

 

Avoid Taking Stress

Taking stress can prevent a good night's sleep. If you are worried about anything then talk to your partner, family members or doctor about it. Taking help of counsellor can also help to get rid of anxiety and stress during pregnancy.

 

Take a Nap during Day

Just sleeping in night is not sufficient for pregnant women. Try to take nap during day for preventing fatigue.

 

Create Comfortable Environment

Ensure that you sleep in a comfortable environment. For instance, soft bed and comfortable room temperature are important for sound sleep.

 

Watch what you eat

For preventing insomnia completely avoid caffeine and alcohol.
Take frequent meals for avoiding feeling of nausea.

 

Stay Hydrated

Drink lots of fluids during the daytime. However, it is important to avoid them during evening hours and night for minimising frequency of urination in night.

 

Keep Check on Heartburns

In order to avoid heartburns during pregnancy you must sleep with your head elevated on pillow. Avoiding spicy and fried food can also help in relieving the heartburns.

 

Sleeping Routine

Follow same sleep routine on daily basis. Going to bed and waking up at the same time each day facilitates sound sleep. You can also develop a relaxing routine before doing to bed. For instance, reading, listening light music and taking bath before sleep are helpful.


Relaxation Techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation and guided imagery are helpful for sound sleep.

 

Take Professional Help

Talk to your doctor if you find that your insomnia is getting out of your control.

 

(Image:Getty)

Read more articles on During Pregnancy.

Written by
Bushra Kafeel
Source: Onlymyhealth editorial teamJun 02, 2011

All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.

This website uses cookie or similar technologies, to enhance your browsing experience and provide personalised recommendations. By continuing to use our website, you agree to our Privacy Policy and Cookie Policy. OK