The best sleeping positions for pregnant women
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 earlier. To help you get the rest you deserve, here are the best sleep positions for pregnant women. Have you tried any of them?
4 sleeping positions for pregnant women
- On your side: this is a favorite during the last months of pregnancy. Among its benefits, it facilitates blood circulation and avoids pressure on the back. It also helps nutrients and oxygen flow to your uterus, and thus to your baby. If you’re wondering which side to sleep on, experts 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 beginning of your pregnancy.
- Feet up: If you have circulation problems or leg cramps (which are very common in late pregnancy), this position can help you sleep during pregnancy. Put your feet on pillows to improve venous return.
- The semi-seated position: for those days when you have stomach pain or gastroesophageal reflux, try to keep this position for a while. A few pillows and cushions will give you the support you need to be comfortable and rest a little better.
- With a pillow between your legs: have you tried sleeping like this? This remedy can help you a lot in the last weeks of pregnancy. Why? If you lie on your side and hold a pillow between your legs, it will be easier to keep your spine straight. Also, by supporting your belly, you will feel more secure and the muscles in your body will relax more easily.
Another recommendation is to place a small pillow under your belly. 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 head and neck support and a restful, pain-free sleep when you wake up.
Discover our range of pillows, you will find different options with the guarantee of not having received chemical treatments.
- The HAWI Clim TENCEL™ and Organic Cotton pillow: offers excellent sleeping comfort and helps you regulate your temperature with its cover. It is a natural pillow for a healthy night’s sleep.
-aloe Vera Recliner: with our adult recliner, you can elevate your upper or lower body to limit back pain. It features a polyurethane foam core with a TENCEL™ cover, made from eucalyptus wood fiber coated with Aloe Vera, a natural material recommended for sensitive skin.
More tips for better sleep 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 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 awakened by cramps, lean your foot against a wall or stand up, putting your weight on the affected leg. Also check with your doctor to make sure you are getting enough calcium and magnesium, which reduce the frequency of cramps.
- If fear or anxiety about this new stage is keeping you from resting, you can enroll in childbirth preparation classes to learn more, meet other pregnant women and feel more confident.
You can also try an organic essential oil complex for pure relaxation. This blend will seduce you with its soothing scent that brings a sense of well-being. You can use it in a diffuser or in the bath, mixed with a dispersant (shower gel, liquid soap...) before going to bed. As it contributes to moderate the activity of the nervous system, you will feel much more calm and relaxed, exactly what you need at this moment.
Sleeping on your back is one of the least recommended sleeping positions for pregnant women. A University College London study found that oxygen flowing through the umbilical cord is reduced by an average of 11% due to pressure on the vena cava. This is a risk that is best avoided.
If you can’t get a good night’s sleep, try to take advantage of other times during the day to rest. In this sense, naps can help you regain your strength.