How to sleep better for pregnant women in the third trimester. How to sleep properly during pregnancy

The only correct and comfortable sleeping position expectant mother During this period, the position is lying on one's side. In this case, it would be more correct to sleep lying on your left side, and placing it under right leg, bent at the hip and knee joints, a large pillow. With this simple device you can improve the flow of blood from your right leg. Instead of a pillow, a blanket or special devices are placed under the abducted leg.

Why is it better for pregnant women with a big belly to sleep on their left side? There is a simple logical explanation for this. Lower vena cava, into which blood flows from the lower extremities, is located on the right. With such anatomical feature It is easy to avoid squeezing the vein by the enlarged uterus if you take a lying position on your left side.

Pregnancy is a difficult period in the life of every family member, but it is especially difficult for the expectant mother. Healthy sleep, proper nutrition and harmonious family relationships are the key to a successful pregnancy outcome. Only calmness, love and affection can support the expectant mother in one of the most crucial periods in her life.

Sooner or later, one way or another, every expectant mother is faced with the question of how to sleep during pregnancy. At a certain stage of pregnancy, sleep positions familiar in everyday life become unacceptable for women. Sleep is already disturbed after hormonal changes in the body, and there are also significant changes in the figure of the expectant mother.

How to sleep during pregnancy?

Constant sleepiness during pregnancy is not uncommon. Only towards the end of pregnancy may problems with sleep arise. A big belly no longer allows you to find a comfortable position, and in your head - various alarms and thoughts about the upcoming birth. Insomnia occurs at night, and during the day this makes you very sleepy. And if there is no need to fight drowsiness, then you can and should fight insomnia. For example, for many pregnant women, for quality and good sleep help: - a walk before bed in the fresh air air - open a window in winter or even a balcony door in summer at night, - taking a soothing bath before bed, - drinking mint tea or warm milk with a little honey at night, - correct mode days and meals.

Sleeping positions during pregnancy

So, in the first trimester, a pregnant woman can afford to sleep in absolutely any position - in the one to which she is accustomed and which is the most comfortable for her. However, if a woman already knows about her pregnancy, then she should slowly accustom herself to fall asleep in other positions recommended for subsequent periods.

As soon as the belly becomes noticeable (for some this happens as early as the thirteenth week, for some at the twentieth, and for others even at the twenty-fifth), it will no longer be possible to sleep on your stomach - once again, it will no longer be possible - two.

Sleeping on your back is still physically possible, but from the twenty-eighth week onwards it is undesirable for a woman and child for all medical reasons.

There are two poses left - on the right side and on the left. With transverse presentation, doctors usually advise sleeping on the side where the baby's head is located. In theory, sleeping on the left side is more favorable for both the health of the mother and the health of the child. However, few people can sleep all night in one position; this is impossible and not necessary. Therefore, any doctor will recommend that his patient change sleeping positions three to five times a night: from one side to the other. This is also acceptable for breech presentation of the fetus.

How should and can a pregnant woman sleep: on her stomach or on her back?

As already mentioned, in the first trimester there are no restrictions on sleeping positions for pregnant women. The expectant mother can sleep both on her stomach and on her back, i.e. the way she feels most comfortable.

In the second trimester, a pregnant woman is already recommended to sleep on her left side, but she can still sleep on her back. But sleeping on your stomach is unlikely to be possible - it will be both an uncomfortable position for the mother due to the protruding tummy, and an unhealthy position for the health of the baby and the pregnant woman herself.

In the third trimester, doctors categorically do not recommend sleeping either on your stomach or on your back. This can even be dangerous for the fetus and lead to negative consequences.

Can pregnant women sleep on their stomach?

As long as the belly does not protrude and interfere with sleep, the expectant mother can willingly indulge in Morpheus in the “on her stomach” position. However, as soon as it begins to grow and the fetus develops quickly enough, it is better to change this habit. It is worth choosing a different sleeping position, because... Despite the amniotic fluid protecting the baby, there is a risk of injuring the baby. And, in the end, it just becomes inconvenient.

Can pregnant women sleep on their back?

You can sleep on your back for quite a long time, but from the second trimester it is no longer very useful, and from the third it is absolutely harmful. The constantly increasing size of the uterus and the equally rapidly growing fetus put more and more pressure on the intestines, lumbar region spine, vena cava of a pregnant woman. And this can lead to problems such as poor circulation and insufficient oxygen supply to the fetus. In this regard, the following problems may arise:

• frequent dizziness and fainting;
• labored breathing
• increased heart rate, tachycardia and arrhythmia
• pressure drop
• exacerbation of hemorrhoids
• impaired blood circulation in the kidneys and placenta.

Often in such cases, the baby himself signals to his mother that he is uncomfortable and lacks oxygen - he begins to actively push. If you roll over on his side, he will immediately calm down.

What is the most comfortable and healthy sleeping position during pregnancy?

So, it has long been proven that the most comfortable and useful posture for sleeping during pregnancy - on the left side, the right leg is bent at the knee and lies on a pillow.

Exactly in this situation:

• blood flow to the placenta improves (which means the baby also receives enough oxygen for its development);
• kidneys work well (which is recent months especially important);
• swelling of the legs and arms decreases;
• no pressure on the liver;
• the back and pelvic area do not hurt;
• Optimal functioning of the mother's heart is maintained.

In the case of transverse presentation, in which the baby's head is located on the right side, doctors recommend sleeping on the right side to help the baby take the correct position in the future.

Pillows also help you find a comfortable sleeping position. different sizes. You can experiment with them: place them under the stomach, under the leg, between the legs, under the lower back - it all depends on the choice of the expectant mother.

The main thing is that a woman can gain strength and relax in her sleep, because she has childbirth ahead of her, which requires a lot of strength and energy. And after giving birth, few mothers manage to fall into a deep, long sleep: after all, there is already a baby who requires constant care, even late at night.

• If you are worried about insomnia, do not use it under any circumstances. sleeping pills(they can only be prescribed by a doctor, and then only in extreme cases). Remember that any medicine affects not only you, but also your unborn baby.
• Avoid drinking caffeinated drinks at night. During pregnancy, it is necessary to avoid or significantly reduce the consumption of carbonated water, coffee, and strong tea.
• Try not to drink a lot of fluids or overeat 2-3 hours before bedtime. If you suffer from evening or night toxicosis, you can eat a few crackers or drink a glass of kefir.
• Before going to bed, you can go out for a breath of fresh air, however, in no case should you engage in vigorous physical activity.
• Try to establish a clear sleep routine: go to sleep and wake up at approximately the same time.
• If you wake up with leg cramps, you need to get up and stand for a while, and then do a pinch-relaxing massage. Cramps are a sign of a lack of calcium in the body. Increase your diet intake of foods containing this microelement.
• If fear and anxiety before childbirth interfere with sleep, attend prenatal training courses, talk to friends who have already given birth, and watch good films. The knowledge gained and pleasant conversations will help you not to be afraid, which means you can sleep sweetly at night.

And remember, no matter what position you choose, if your blanket is too light in winter, and too hot in summer, if you sleep less than 8 hours, if you watch horror movies at night or have a big fight with your husband, you are unlikely to be able to fall asleep soundly and sleep healthy sleep. Take care of your sleep and appreciate every hour of it.

Sleep is an integral part of life, the quality of which determines the well-being and health of a person as a whole. During pregnancy, some difficulties may arise with the organization of sleep - on early stages the reason becomes hormonal changes body, and in late period pregnancy - physical discomfort when choosing a position due to an enlarged tummy.

Sleeping positions during pregnancy

Healthy sleep during pregnancy is especially important - at this time a woman’s body undergoes major changes that can lead to deterioration in performance immune system which leads to diseases various kinds. A full night and day rest helps restore strength for the successful development of pregnancy.

When choosing a body position for sleep, a pregnant woman should take into account not only the possibility of a comfortable position for herself, but also the level of safety for her unborn baby. To do this, the expectant mother needs to know about safe and prohibited positions.

I trimester

On initial stage During pregnancy, a woman may not think about the correct sleeping position - the fetus is still too small for there to be a risk of damage or oppression from the mother’s incorrect body position.

If a woman had a habit before pregnancy, then she should start getting rid of it as early as possible. After all, for more the expectant mother may unknowingly roll over onto her stomach, thereby harming the baby’s health.

But in some cases, already in the first trimester, the pregnant woman experiences discomfort and discomfort from sleeping on your stomach - this is explained hypersensitivity mammary glands during this period.
If there is no discomfort, a pregnant woman is not prohibited from sleeping on her stomach during the first 12 weeks of pregnancy.

II trimester

After 12 weeks of pregnancy, the belly begins to grow and from this time on, a woman is prohibited from sleeping on her stomach. Otherwise, the blood supply and nutrition of the child are disrupted.

Until the 24th week, the expectant mother can still sleep lying on her back. But the correct body position starting from the second trimester is the left side. With this position, blood circulation and heart function are not impaired, and there is no compression of the liver. All these factors ensure the supply of necessary nutrients the fetus and do not interfere normal development pregnancy.

And there are also no prohibitions for short sleep on the right side, especially with a transverse presentation of the fetus, when the baby’s head is on the right side.

If the fetus is breech, then the pregnant woman is recommended to turn over from one side of her body to the other up to 5 times a night.
Until the middle of the second trimester, a pregnant woman can sleep on her back without causing harm to her health and the condition of the baby.

III trimester

This period of pregnancy is the most difficult for the expectant mother - big belly and limited choice of postures for day and night rest are often the reasons bad sleep, and, as a consequence, arise fast fatiguability and irritability.

In the third trimester, a pregnant woman cannot (even physically this is no longer possible), and also on her back - this threatens to compress the inferior vena cava, which carries venous blood throughout the body to the heart. If circulatory function is impaired, the child may develop hypoxia in the womb, which is explained by poor blood supply to the placenta. And also compression of the vena cava as a result of sleeping on the back often provokes the appearance of varicose veins, hemorrhoids, lower back pain and decreased blood pressure in a pregnant woman.

In the later stages of expecting a baby, it is undesirable long sleep on the right side - this can lead to stagnation in the right kidney (and subsequently to pyelonephritis), arising due to the pressure of the grown fetus on internal organs.

Since sleeping only on the left side of the body during half of the second and entire third trimester is uncomfortable, short period You can turn over to the opposite side.
Late pregnancy choices correct poses for sleeping is limited to the left side of the body

Devices for comfortable sleep

For comfortable sleep Most often, pregnant women use pillows - regular, sofa, special.

When sleeping on your left side, a pillow located under the bent right leg will help relieve some of the load from the pelvic area and prevent swelling of the legs. Wherein left leg must be straightened.

To avoid back pain from sleeping on your side, you can lean back slightly on your back, placing a small pillow or a blanket rolled into a cushion under it.

A convenient device may be a sofa cushion located between your legs bent at the knees when lying on one side of the body. And it is also not forbidden to place a pillow under your stomach.

In the later stages of pregnancy, women often suffer from heartburn or difficulty breathing - the grown baby displaces internal organs, which causes discomfort. In this case, you should take a reclining position - you can put several pillows under your back and head.

The use of a cushion or small pillow located under the feet helps relieve tension, cramps and swelling in the lower extremities, which has a beneficial effect on sleep.

But special pillows for pregnant women occupy a special place in the organization of comfortable sleep. They are distinguished by their shapes, presented in the form of letters: G, U, V, L, I, C. The sizes of these pillows are different - every woman can choose this necessary item for sleeping according to her taste and in accordance with the dimensions sleeping place. But they have one function - to provide comfortable accommodation for the pregnant woman during her vacation. Such pillows support the stomach (sometimes also the head), some of them make it impossible to uncontrollably roll over onto your back, and it is convenient to throw your leg on them. At the same time, special pillows for expectant mothers can also be used in postpartum period- when feeding a baby and as support for the child’s back while he sits down.

Photo gallery: types of pillows for pregnant women

The G shape pillow is large and multifunctional.
The U-shaped pillow supports the pregnant woman's stomach and head, and also prevents her from rolling over onto her back.
A boomerang or V-shaped pillow is compact and allows you to take a comfortable sleeping position. An L-shaped pillow is placed with the short side under the head and the long side under the back, protecting against unconscious rollovers on it, and also makes it possible to throw back your leg. The I-shaped pillow is compact. and is designed to be twisted into the desired shape. The pillow in the shape of the letter C is universal and suitable for use during pregnancy, as well as when feeding the baby

And also special pillows can be filled with various materials:

1. Sintepon. Not suitable for use by allergy sufferers and asthmatics, as it contains a harmful impurity in the form of glue. Pillows filled with padding polyester do not last long - they quickly lose their shape, bunching up into clumps. Items containing this filler may be harmful to the health of a pregnant woman.
2. Holofiber. Soft, hypoallergenic, environmentally friendly material that does not absorb odors and sweat. Pillows with such filling quickly restore their shape after washing (both manual and machine) and being crushed.
3. Expanded polystyrene. Filling in the form of granules, similar to foam balls. Tough, durable, environmentally friendly material. A pillow with polystyrene foam cannot be machine washed.
4. Artificial down. Synthetic, hypoallergenic, lightweight material. Dries quickly after washing and easily restores its original shape.

On modern market There is a wide selection of pillows for pregnant women, thanks to which every expectant mother is able to find her ideal option.

In my opinion, most pregnant women experience discomfort when choosing a comfortable position while resting at night. I was no exception - with the rapid growth of my belly from the middle of the second trimester, sleep disturbances appeared associated with the problem of finding a comfortable position. I didn’t buy a special pillow, but I used a lot of regular pillows and bolsters various forms and sizes. It seems to me that over time, any girl “in position” gets used to her new figure and finds optimal positions and devices for organizing sleep - this is just a temporary and inconvenient thing.

Organization of night rest during pregnancy

Often expectant mothers suffer from sleep disorders or insomnia. Their appearance can be caused by hormonal changes, heartburn, frequent urges to urination, itching of the skin due to its stretching, movements of the baby, the inability to take the desired position during sleep, as well as nervous overstrain, anxiety, stress and others.

These problems should be dealt with in order to normalize night rest - a pregnant woman’s sleep should last at least 8 hours.

• The following actions help to get rid of insomnia: maintaining moderate physical activity
• during the day;
• exclusion of stressful and conflict situations;
• temporary refusal of daytime rest;
• limiting fluid intake before bedtime;
• preference for a light dinner over a heavy one;
• taking a relaxing bath or massage of the back and legs before a night's rest;

use of sedatives: glycine, valerian or motherwort (after consultation with a doctor).

Thus, there are many ways to combat insomnia. But for the strong and healthy sleep

1. , and also as a preventive measure for insomnia, experts recommend:
2. Regularly ventilate the room and take a walk before going to bed.
3. Choose clothes that are comfortable for sleeping.
4. Sit on comfortable pillows and mattress.

Make a light snack if necessary - it is difficult to fall asleep with a feeling of hunger.

By following these basic rules for organizing a night's rest, the risks of insomnia and other sleep disorders are reduced.

After a healthy sleep, the expectant mother should feel rested and in a good mood.

Video: sleep during pregnancy With the onset of conception, pregnant women radically change their lives. As your belly grows, you have to update your wardrobe and learn proper gymnastics

or yoga for pregnant women. As labor approaches, you have to learn how to sleep during pregnancy in the 3rd trimester. It’s just that by the last trimester, many patients’ sleep is disturbed; a large belly makes it difficult to sit comfortably in bed. In this regard, mothers have a lot of questions regarding sleeping position during pregnancy.

Cool baths have a positive effect on overall well-being Choosing a comfortable sleeping position is not at all easy and depends on the gestational age. It is good for a pregnant woman in the early stages to sleep in any position that is familiar to her, because there is no belly yet, and the embryo is still very tiny and it is simply impossible to harm it with an uncomfortable body position. The only obstacle for normal sleep may become toxicosis and related conditions. Sometimes sleep does not come on its own, depressive surges come at night, and during the day you are exhausted by drowsiness and fatigue. significantly affect the mother’s condition, but in the first trimester of pregnancy there is still an opportunity to get a good night’s sleep on her stomach.

With the onset of the second trimester, toxic ailments subside, the moral and psycho-emotional state stabilizes. Now, it would seem, you can sleep restful sleep. But in the second trimester, the condition is overshadowed by the inevitable growth of the baby, which leads to an enlarged tummy. Therefore, the 2nd trimester is considered a period of serious changes. A pregnant woman needs to start moving more carefully, holding her tummy, not carrying heavy objects, choosing the most comfortable positions in order to quickly fall asleep and get a good night's sleep. From about the middle of the second stage of gestation, it is no longer possible to lie on your stomach and sleep on your back.

With the onset of the last trimester it is very difficult for the patient, but she will have to be patient. The uterus increases to its maximum size, so the woman no longer sleeps on her stomach, even if she really wants to. Positions on the back and stomach are strictly prohibited for a pregnant woman, so mothers modestly doze on their sides throughout the last trimester. This position is considered ideal if in the third trimester the patient prefers to rest on her left side.

Other factors

If a pregnant woman's lower extremities swell significantly, which is not uncommon in the later stages of gestation, then it is recommended to place a cushion under them. I sleep on my side, but the baby suddenly starts kicking hard - such complaints from mothers to the obstetrician-gynecologist can be heard quite often. If this happens, you need to immediately change position; usually the baby begins to show dissatisfaction when he lacks oxygen, so he demands to reduce the pressure on the stomach.

If you happen to become pregnant, then in the long term you need to choose the most comfortable position for yourself, which will help relieve tension and relieve stress on the spine and lower back. It is impossible to lie still throughout the night, so doctors recommend alternating between the left and right sides while resting. Try early on to get used to sleeping on the left side in the letter C position, then sleeping with a big belly will become much more comfortable.

Which side is best for a pregnant woman to sleep on?

Many pregnant women have no idea how to sleep properly in the last weeks of gestation.

• Doctors generally give the same recommendations for all patients - it is best to sleep on your side during pregnancy.
• You cannot rest on your back for a fairly simple reason - the fetus puts a lot of pressure on internal structures such as the intestines, kidneys or liver, which leads to severe back pain, worsening hemorrhoids or breathing difficulties, so pregnant women should not sleep in this position.
• If the patient often rests on her back, then the baby, being inside the uterus, will put pressure on the hollow inferior vein, passing along the spinal column, and this is dangerous due to decreased blood flow. As a result, mommy’s health worsens.
• If such compression is observed regularly, it can negatively affect fetal development, because against the background of insufficient blood circulation, the baby lacks nutrition, his heartbeat is disrupted, which leads to irreversible consequences.
• Experts recommend how to sleep better. This must be done on the left side, since lying on right side, you can provoke compression of the renal structures, which will lead to increased swelling.

The first thing you need to think about is the condition of the baby, and not about your preferences. It is imperative to monitor your well-being if a pregnant woman feels discomfort in certain positions, becomes ill, or even develops painful sensations, then you must immediately change your position and henceforth avoid this position when resting. When sleeping on the left side, it is easier for the body to get rid of excess fluid and metabolites, and the heart functions normally.

In the last trimester, it may not be very comfortable to sleep even on your left side. To ensure the most comfortable position for herself, it is recommended that mommy place a pillow under her right leg, which must first be bent at the knee. This arrangement helps increase blood flow to the placental structures, which leads to the baby receiving more oxygen, so necessary for full development.

What else do you need to know

The main thing is not to overeat at night

In addition, this position improves renal activity, which is most important for the third trimester. You sleep in this position for at least one night, and in the morning you will notice how the usual swelling from the face and limbs has subsided. In addition, this position relieves pain in the back and pelvis and optimizes cardiac activity.
But there are exceptions when it is not recommended for a mother to sleep on her left side in the third trimester. Why? You need to sleep on the right side when the baby is in transverse presentation and his head is on the left. IN similar situation A night's rest on the right side of the body will help the baby take the desired position.

Prohibited poses for the third trimester

In order not to cause accidental harm to the baby, you need to clearly understand that during pregnancy in the second half of the term you need to give up sleeping on your stomach and back, even if the mother is not used to sleeping in other positions and tosses and turns for a long time, but cannot fall asleep. While resting on her tummy, the mother will put pressure on the baby, which does not bring anything good.

Lying on your back is prohibited due to the same compression. The uterus causes compression of the intestines, vertebral structures, arteries and other organs. Long sleep on the back provokes hyperswelling of the limbs and pain in the spine. Sometimes, with such an incorrect body position, mommy even wakes up in the middle of the night due to strong lumbar pain. You just need to change your body position, the pain will immediately subside. Try to sleep in such a way that you feel comfortable and your baby does not suffer from excessive pressure.

Setting up a vacation spot

Many mothers wonder how to ensure the most comfortable and relaxing holiday for themselves, so they begin to accustom themselves to correct location bodies. But you also need to pay attention to what you sleep on so that your body is positioned comfortably.

1. You need to choose a medium-hard mattress. The surface of the sleeping area should follow the contours of the body and support the spinal column in a natural physiological position. A similar effect is provided by orthopedic mattress models.
2. When choosing a mattress, make sure that it does not have too much spring. When the spouse turns at night, he will cause strong vibrations, which will cause discomfort not only for the mother, but also for the fetus.
3. Size matters. The bed should be comfortable so that mommy has enough space for comfortable rest and good sleep.
4. The room in which mommy sleeps must be ventilated before resting. Fresh air will inevitably help the pregnant woman fall asleep soundly and quickly.

If mommy is too often bothered by nasal congestion, heartburn, or breathing difficulties, then she should sleep in such a position that her torso is elevated. Mothers are often bothered by cramps, which not only cause discomfort, but also cause pain. To quickly get rid of cramps muscle spasm, you need to reach thumb the leg affected by the cramp and pull it up towards the knee.

It is impossible for a woman to control her sleeping position, so it is recommended to use a pregnancy pillow that will help you sleep in a comfortable and, most importantly, safe position for the baby.

Choosing a pillow

There is a huge selection of special devices

Experts have calculated that for complete comfort, mommy needs to place at least 5 pillows under different parts of her body. A pillow was created especially for pregnant women, which helps to calm down and occupy as much space as possible. comfortable position. It is difficult for mothers to find a comfortable sleeping position; they often want to lie down on their tummy, which is absolutely forbidden to do. As a result sleepless night Mommy wakes up irritated and nervous. With each sleepless night, the pregnant woman’s stressful condition worsens, which provokes the development of severe depression.

If you use a pillow for pregnant women, it will distribute the load between spinal column, will help muscle tissue limbs to fully relax, will help you fall asleep quickly, and will be useful after childbirth for more convenient feeding of the baby. Such pillows come in a variety of shapes, such as a boomerang, banana, letter C, G, I, U, J or bagel, so every, even the most picky mommy will be able to choose the most convenient option for herself.

Of no small importance is the filler of the pillow, which can be quite varied, for example, synthetic fillers like polystyrene beads, holofiber, fluff of artificial origin, as well as natural fillers such as swan down, buckwheat husk, etc. If you use a pillow filled with holofiber or padding polyester, it can significantly decrease in size. They are too soft, so after childbirth they are unlikely to be suitable for comfortable feeding.

Buckwheat husks or polystyrene balls make a specific rustling sound, which not all girls like. But such products hold their shape well and do not shrink. It would be great if the pillow had a replaceable cover that is easy to remove and wash.

Maternity pillows have both disadvantages and advantages.

• If we talk about the disadvantages, they include the large size of such a product. Also, the disadvantages include the heat if you sleep on such a pillow in the summer, because the fillers retain heat, so it will be a little hot to sleep in an embrace with such a product.
• Pillows have many more advantages, if only because they help eliminate painful sensations in hip joints, lower back, neck and back in general.

A U-shaped pillow is considered the most comfortable, since it does not need to be turned over every time mommy changes her body position. There is also a minus - such a pillow will take up a lot of space on the bed, and you will have to sleep with it at some distance from your spouse, which not all mothers like.

In order for the mother to have a complete night's rest and good sleep, the patient must adjust her life in accordance with certain rules that she must follow daily throughout pregnancy.

Firstly, nutrition. A pregnant woman simply must eat in a timely, correct and balanced manner. You can’t overeat, it’s better to eat little and often. You need to have dinner no later than 3 hours before bedtime, so that the gastric contents have time to be fully digested and do not overshadow night sleep extra load. Also, before going to bed, you should avoid drinking caffeine-containing drinks, sweet sodas, etc. It is better to drink a glass before going to bed warm milk with honey.

Must be done daily special gymnastics for pregnant women, which will partly contribute falling asleep quickly And sleep soundly. Such training should be planned for the day so that the body has time to fully relax before resting at night. Also, before going to bed, you should not watch TV, read books or engage in mental activity; it is better to listen to calm music to properly relax.

It is worth sticking to a certain daily routine, which will help train your body to fall asleep and go to bed at the same time. If you suffer from insomnia at night, then it is better to give up sleep during the day, and be sure to take a walk before resting at night. You also need to ventilate the room, and summer time sleep with the vent/window open, which will help you sleep soundly and peacefully at night.

You need to take a warm bath before bed, and half an hour after it go to rest, then falling asleep will occur almost instantly. It is better to sleep in pajamas or a shirt made of natural knitted fabrics that are pleasant to the touch. If at some point, amid a lack of sleep and irritation, despair and fatigue set in, you should reassure yourself that all mothers go through similar inconveniences.

Expecting a child is happiness for a woman. But positive emotions during this period they are combined with constant experiences. One of them is the question: what is the most comfortable and safe way to sleep during pregnancy?

Features of sleep during pregnancy

During pregnancy, you are supposed to sleep 8–10 hours at night and rest 2–3 times during the day for 30–40 minutes. This routine will allow you to restore strength and keep your body in good shape.

• A mattress for a woman in this position must be of medium hardness to support the spine and internal organs. Also, do not forget that if a pregnant woman sleeps with her partner, then his movements may interfere good rest, so a mattress that is too springy will not work. The best option will become orthopedic, which has sufficient rigidity and follows the contours of the body, contributing to proper support of the spine and neck.
• It is recommended to change your sleeping position 2-3 times a night.
• It is not advisable to drink a lot of liquid in the evening to prevent the urge to go to the toilet at night.
• Walking and airing the room will set you up for the upcoming sleep.
• A soothing shower or relaxing bath can also help you fall asleep faster.

How to sleep properly in the early stages

The first trimester is the time when the belly does not yet noticeably increase in size, and the fetus is very small, so the woman can sleep as comfortably as possible. Even the position “on the stomach” is not forbidden, but only until 11 weeks of pregnancy. Later, the uterus begins to change in size, and this position can put pressure on it.

It is recommended to wean yourself from sleeping on your stomach in the early stages, so that later it will be easier to rest in another, more suitable and safe position.

It is preferable to get used to falling asleep on your back or side (and in the first trimester you are allowed to do this on either side).

The only thing that brings discomfort in the first trimester of pregnancy is the soreness of the swollen mammary glands. This often leads to the expectant mother looking for a more comfortable sleeping position.

How to choose the right position in later stages

The second trimester is the period when the rounded uterus begins to extend beyond its original position. Although the fetus is protected by amniotic fluid, the wall of the uterus and the fat layer of the mother, sleeping on the stomach is no longer allowed, so as not to create unnecessary pressure.

Up to 20 weeks of pregnancy, you are allowed to choose a position “on your back”: the baby’s weight is still small, so it will not put a strain on the spine and diaphragm. Having felt the baby’s first movements, you should reconsider your position in your sleep. During this period, the position “on the side” is already suitable, preferably on the left. This improves blood supply and the child receives a sufficient amount of oxygen.

• the likelihood of a lack of oxygen in the fetus due to poor blood circulation;
• the possibility of a woman developing blood stagnation in lower limbs, that leads to varicose veins veins or even thrombophlebitis;
• the occurrence of aching pain in the back;
• decreased blood pressure, resulting in nausea, dizziness and weakness;
• the appearance of problems with the digestive system;
• disturbances in the functioning of the kidneys and heart.

All these problems arise due to the uterus squeezing the inferior vena cava, causing blood to flow more slowly to the heart.

Sleeping on your left side is the most favorable position

In the third trimester of pregnancy, you need to sleep strictly on your left side. Otherwise it's enough heavy child will put its weight on the liver and right kidney expectant mother, which is fraught with stagnation of urine, causing such serious illness like pyelonephritis. If you experience heartburn, nasal congestion, or difficulty breathing, you should sleep with your head elevated. top part bodies.

If the fetus is positioned incorrectly, it is also recommended to sleep on the left side, but if it is transverse, you need to take a position on the side where the baby’s head is displaced.

Selecting a comfortable pillow for a pregnant woman to sleep

It is difficult to regulate body position during sleep, so indispensable assistants there will be pillows in this case. You can use both ordinary and special ones made for pregnant women.

In order to brighten up a woman’s sleep a little in the last months, a small thin pillow is placed under her stomach, and a larger and thicker one between her legs. In this case, the left leg is extended, and the right leg is bent at the knee. This way the load on the pelvis and lower back is reduced, and swelling of the legs ceases to bother you.

In order not to suffer when choosing bedding from those available at home, it is better to purchase a special pillow for pregnant women, which is available in various versions:

• Shape G – pillow big size to support the head and abdomen. It prevents you from rolling over onto your back and helps you take a comfortable position by throwing your leg over the bolster. Its lines are smooth, following the contours of the body.
• U shape – a horseshoe shaped pillow. Sleeping on it will be calm and long, as lying becomes more comfortable, and there is no strain on the pelvis. The pillow is quite large, so it is not suitable for small beds.

Maternity pillows not only provide comfortable sleep, but also help maintain the health of mother and child.

• Form C is a pillow for universal use, suitable for both sleeping and feeding the baby in the future. It supports your stomach and allows your back to rest. It’s comfortable to sleep on, but in order to roll over, you’ll have to take off the pillow and put it in the right direction.
• For a small bed, accessories in the shape of L and I are suitable. They will replace ordinary pillows under the head and will support your back, preventing you from turning over in your sleep. You can sleep with an I-shaped bolster in any position, but you won’t be able to put it under your stomach.
• V shape is a compact option for a small bed or travel. Despite its small size, this pillow is quite practical and supports the stomach, pelvis, and head. In addition, it changes shape depending on how you put it, which allows you to take a pose that is comfortable at one time or another.

Maternity pillow inner material:

• Holofiber ball - perfectly restores its shape after cleaning, dries quickly. It can be washed either in an automatic machine or by hand. Hollofiber is hypoallergenic, it does not harbor mites, and odors are not absorbed.
• Expanded polystyrene granules are a rigid, environmentally friendly filler that is not machine washable.
• Artificial swan down is a hypoallergenic, antibacterial material. Suitable for hand and machine washing, quickly regains shape.

To maintain cleanliness, removable covers are placed on the pillow.

In most cases, a pregnancy pillow saves women when, for obvious reasons, they cannot sleep or experience discomfort.

In order to rest peacefully, you need to choose a suitable position in which sleep will be comfortable and safe. It doesn’t hurt to purchase special bedding. By following the above recommendations, you can not only make the process of falling asleep easier, but also preserve the health of the woman and her unborn child.