Did you know that, according to a study by the Spanish Sleep Society (SES), 78% of pregnant women suffer from a sleep disorder?
Insomnia is most common in the third trimester of pregnancy, but many women start waking up at night months before that. To help you get the rest you deserve, here are the best sleeping positions for pregnant women. Have you tried any of them?
4 sleeping positions for pregnant women
- On your side: this is a favourite during the final months of pregnancy. Among its advantages, it facilitates blood circulation and avoids pressure on the back. It also helps nutrients and oxygen to circulate to your uterus, and therefore to your baby. If you're wondering which side to sleep on, specialists recommend the left side so that the weight of the uterus doesn't fall on the liver. Many specialists advise you to get used to sleeping on your side from the start of your pregnancy.
- Feet up: if you suffer from circulatory problems or leg cramps (very common in late pregnancy), this position can help you sleep during pregnancy. Place your feet on pillows to improve venous return.
- The semi-seated position: for those days when you have a tummy ache or gastro-oesophageal reflux, try keeping this position for a while. A few pillows and cushions will give you the support you need to feel comfortable and rest a little better.
- With a pillow between your legs: have you tried sleeping like this? This remedy can be very helpful in the final weeks of pregnancy. Why should you do this? If you lie on your side and hold a pillow between your legs, it will be easier to keep your spine straight. What's more, by supporting your stomach, you'll feel more secure and the muscles in your body will relax more easily.
Another recommendation is to place a small pillow under your stomach. This will avoid stretching the ligaments of the uterus, which can cause discomfort.
Choosing the right pillow during pregnancy
When choosing a pillow, look for softness and firmness: two essential characteristics to give you perfect support for your head and neck and a restful, pain-free sleep when you wake up.
Discover our range of pillows, where you'll find different options with the guarantee that they haven't been chemically treated.
- The HAWI Clim TENCEL™ Lyocell and Organic Cotton pillow: offers excellent sleeping comfort and helps you regulate your temperature thanks to its cover. It is a natural pillow for a healthy night's sleep.
- aloe Vera inclined plane: with our adult inclined plane, you can elevate your upper or lower body to limit back pain. It features a polyurethane foam core with a TENCEL™ Lyocell cover, made from eucalyptus wood fibre coated with Aloe Vera, a natural material recommended for sensitive skin.
Other tips for sleeping better during pregnancy
You can try these tips to help you fall asleep more easily:
- avoid drinking too much liquid or eating a heavy meal before going to bed.
- Stick to a routine by going to bed and getting up at the same times.
- Try to exercise first thing in the morning. In the evening, you can do something more relaxing like stretching or a yoga class.
- If you are woken by cramps, lean your foot against a wall or stand up, putting your weight on the affected leg. Also check with your doctor that you are getting enough calcium and magnesium, which reduce the frequency of cramps.
- If the fear or anxiety associated with this new stage prevents you from resting, you can enrol in childbirth preparation courses to find out more, meet other pregnant women and feel more confident.
You can also try a complex of organic essential oils for pure relaxation. This blend will seduce you with its soothing fragrance that brings a feeling of well-being. You can use it in a diffuser or in the bath, mixed with a dispersant (shower gel, liquid soap, etc.) before going to bed. As it helps to moderate nervous system activity, you'll feel much calmer and more relaxed, just what you need at the moment.
Sleeping on your back is one of the least recommended sleeping positions for pregnant women. A study by University College London revealed that the oxygen circulating in the umbilical cord is reduced by an average of 11% due to the pressure exerted on the vena cava. A risk that is best avoided.
If you can't get a good night's sleep, try to take advantage of other times of the day to rest. Naps can help you regain your strength.
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