The uterus has not grown large enough to interfere with sleep. Save your bed for sleep and sex only, and try to keep a regular schedule of waking up and going to sleep at more or less the same time every day. But if you want to get into the habit of favoring your side, try simply slipping a pillow between your legs. View Source Besides comfort, though, there isnt much to worry about if you somehow find yourself on your stomach. This is because it allows for unrestricted blood flow to the kidneys and baby. Doctors recommend sleeping on your left side throughout pregnancy, and this is especially important in the second and third trimesters. It can also result in decreased blood flow for you, which may cause dizziness, shortness of breath, or a fast heart rate. Previous studies have linked back and right-side sleeping with a higher risk of stillbirth, reduced fetal growth, low birth weight, and preeclampsia, a life-threatening high blood pressure disorder that affects the mother. Image by: sleepadvisor.org. Sleeping during pregnancy. If you suffer from heartburn despite these preventative measures, try sleeping on your left side with your head slightly raised, to keep the esophagus higher than the stomach. loosening ligaments Dr. Vyas is a pediatrician and founder of Sleepless in NOLA. The second trimester is a good opportunity to get quality sleep before the baby comes, and prioritizing sleep is beneficial for a healthy pregnancy. So feel free to shift from side to side. Find out what happens during the second trimester by checking out this weekly calendar of events. You may have heard that your sleep side indicates the sex of your baby. Other studies have arrived at similar conclusions. Guided imagery, deep breathing, or mindfulness techniques can help lower stress levels. The biggest concern with each of these is how they affect blood flow to baby and whether they compress the inferior vena cava (IVC) as your uterus grows. To ward off heartburn, stick to smaller meals, and refrain from lying down right after eating. Sleeping on your back is generally considered safe throughout the first trimester. Inadequate sleep in the second trimester has been linked to A 2018 University of Utah interview with three high risk pregnancy specialists emphasizes that one study linking back sleeping to stillbirth did not control for other factors. Your lactation consultant can teach you how to increase or keep up your milk supply. Sleep Medicine Reviews 46: 1-8. https://www.sciencedirect.com/science/article/abs/pii/S1087079219300450 [Accessed October 2020], Rossi A et al. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. There is little research to suggest that. Gersh, B. J. Thanks for the feedback - we're glad you found our work instructive! As you get bigger, you can: Some caregivers will suggest that you sleep on your left side in particular, because it's thought that blood flow is better to the heart, uterus, kidney, and baby when you're on your left side. & Magriples, U. Learn more, Stomach upset, diarrhea, and heartburn are common during pregnancy. As your baby bump grows bigger, If you're ready for more, sign up to receive our email newsletter! The American College of Obstetricians and Gynecologists. Survey of maternal sleep practices in late pregnancy in a multi-ethnic sample in South Auckland, New Zealand. Your daily habits and environment can significantly impact the quality of your sleep. Sleep & breathing = Schlaf & Atmung, 20(3), 11111117. Sleeping on the left side during pregnancy facilitates blood flow, ensuring that vital organs and the baby Low Back Pain and Pelvic Girdle Pain in Pregnancy. Pregnancy and skin care: What products are safe to use? Keep your legs and knees bent, and put a pillow between your legs to relieve the stress on your back. Reutrakul, S., Zaidi, N., Wroblewski, K., Kay, H. H., Ismail, M., Ehrmann, D. A., & Van Cauter, E. (2013). Plus good circulation helps reduce potential swelling, varicose veins in your legs and hemorrhoids. The second trimester often brings some relief, says Pien. So, if the left side is ideal should you avoid the right side? Biological research for nursing, 12(2), 125136. Wondering if you can sleep on your stomach during pregnancy? In R. Benca (Ed.). If you are accustomed to sleeping on your stomach or back, adjusting to side sleeping may be a challenge. Best shredded memory foam pillow: Coop Home Goods Adjustable Body . In the third trimester from the 28th week of pregnancy onward sleeping on the back puts pressure on the main blood vessels that deliver blood to the uterus. Cutting caffeine later in the day will also help. (2022, January 21). Continue using a pregnancy pillow for support. This position also decreases the View Source Different strategies can help a pregnant woman sleep better. Read more about how babies breathe while in the womb, during labor, and after, Thinning hair and hair loss aren't on the list of the joys of new parenthood. The Sleep Foundation fact-checking guidelines are as follows: Medical Disclaimer: The content on this page should not be taken as medical advice or used as a recommendation for any specific treatment or medication. Related: 11 foods and beverages to avoid during pregnancy. What can disturb sleep in the second trimester? In this article, we look at sleeping positions to try or avoid and discuss sleep aids that are safe to use during pregnancy. Keep in mind that measurements are approximate. Trusted Source Reserving your bed for only sleep and sex helps limit unhelpful mental associations with work and other daytime activities. All rights reserved. You may suffer from: Many factors can disrupt sleep during pregnancy, including nighttime bathroom trips, nausea, heartburn, lower back pain, and leg cramps. MedlinePlus is an online health information resource for patients and their families and friends. Theres a slight risk of compression issues with the IVC when you sleep on the right, but its mostly a matter of where youre comfortable. But during the second trimester of pregnancy, as the baby starts to grow, you might feel leg cramps, knee pain, back pain, etc., and the only correct position of sleeping can provide you ultimate comfort. Unsurprisingly, these factors can make it difficult to lower back pain The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Additionally, before beginning a new exercise routine, ask your doctor what level of activity is safe for you. Doctors may recommend not sleeping on your back or stomach after a certain point in your pregnancy. We only cite reputable sources when researching our guides and articles. Sleeping on your back: This can cause problems withbackaches, breathing, the digestive system, hemorrhoids, low blood pressure and cause a decrease in circulation to your heart and your baby. View Source Updated December 13, 2022 Sleep issues are common during pregnancy. That's because being pregnant requires that you drink more water for the developing fetus. MedlinePlus is an online health information resource for patients and their families and friends. Doctors generally recommend sleeping on your side during pregnancy, especially as time goes on. and often find yourself on your back, consider placing a wedge pillow behind you. An individual participant data meta-analysis of maternal going-to-sleep position, interactions with fetal vulnerability, and the risk of late stillbirth. (2011). back and right side sleeping Sleeping position: During the second trimester, the left-side sleeping position is considered the best. As the fetus gets bigger, there is greater chance of compression of the blood flow to the uterus. Still, there are a number of factors to take into consideration for optimal sleep during your second trimester. Read our full. . It is important to mention these symptoms to a health care provider, as they can sometimes indicate something more serious. Some people believe that your movement during the day rocks the baby to sleep. The best sleeping posture during pregnancy in the second trimester is to sleep on your left side. During pregnancy, medications, supplements, and sleep aids should only be used under the guidance of a doctor. A longitudinal study of sleep duration in pregnancy and subsequent risk of gestational diabetes: findings from a prospective, multiracial cohort. National Library of Medicine, Biotech Information This large vein runs parallel to your spine on the right side and carries blood to your heart and, in turn, to your baby. Changes can begin as early as the first trimester, when women feel drowsier than normal due to a spike in progesterone, a hormone made by the ovaries and the placenta during pregnancy. It optimizes blood flow by . A health care provider can also provide resources to help navigate stress regarding pregnancy and upcoming life changes. Spicy and greasy foods can also trigger acid reflux. Best Sleep Positions What's the safest sleep position during pregnancy? You sure can at least for a while. Journal of gynecology obstetrics and human reproduction, 48(5), 351357. However, hormonal changes, nighttime hunger, nausea, and other pregnancy symptoms may make sleep more difficult. 2020. During pregnancy, you may find yourself wrestling in bed trying to get comfortable before falling asleep. The second trimester is known as the honeymoon phase of pregnancy because hormones tend to stabilize at this point. , stress, depression, and reduced quality of life. View Source If nothing seems to help, ask your provider about safe sleep medications during pregnancy. Trusted Source The fix: Don't drink a lot of fluids late at night. A 2019 study links ongoing back sleeping during pregnancy to an increased risk of stillbirth. It's important for everyone to use sunscreen there's no exception for pregnancy. The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Always consult your doctor before taking a new medication or changing your current treatment. Caffeine interferes with sleep, so you may wish to reduce your consumption of coffee, tea, and caffeinated soft drinks. This fatigue can make it difficult to work, go to school, or accomplish daily tasks. Whatever one you choose, the idea is that you get some shut-eye on your stomach while giving your baby (and you) plenty of room to breathe. If your bedroom is noisy or too bright, it can be helpful to use a white noise machine or an eye mask. You may also want to look into pregnancy pillows. 2015. Want to read more about all our experts in the field? UpToDate delivers evidence-based clinical decision support that is clear, actionable, and rich with real-world insights. But there are plenty of sleep strategies to try, too. How to sleep when pregnant Sleeping on your side is the best position for you and your baby during pregnancy, especially once you're more than halfway through your pregnancy. That way, when you try to roll onto your back, youll stop at an angle that will still allow blood to flow and nourish your baby. Don't be alarmed if you go to sleep on your side and wake up flat on your back. Is it safe to sleep on my back during pregnancy? If you choose to drink caffeine during pregnancy, try limiting these drinks to the morning, when they are less likely to affect nighttime sleep. Snoring is very common in pregnancy as your nasal passages are more likely to become swollen and blocked. Third trimester pregnancy loss is very uncommon. 2019. As your body grows and changes, it is also important to find a properly supportive mattress and pillow. First published in 1899 as a small reference book for physicians and pharmacists, the Manual grew in size and scope to become one of the most widely used comprehensive medical resources for professionals and consumers. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. If a woman is experiencing ongoing difficulties with sleep during pregnancy, she should speak to a doctor about how to improve her sleep. A 2019 study of about 800 women for up to 30 weeks of pregnancy examined the sleeping positions of those who experienced stillbirths.
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