Pregnancy is both a joyous and difficult time. On one hand, a woman gets to prepare for the arrival of her baby and the wonderful new life that comes with the child. On the other hand, pregnancy is physically taxing. Simple tasks like sleeping become challenging for pregnant women. Sleep is so important to refresh a woman's body and mind, yet pregnant women are limited in the number of sleep positions that are safe. Even though a pregnant woman might not be able to sleep in the position she did before the pregnancy, there are positions and techniques that can help her sleep better.
Sleep Difficulties
Whether its in a new or a similar position, many women have trouble sleeping during their pregnancies. The American Pregnancy Association states that the most common reasons for sleep difficulties during pregnancy are back pain, shortness of breath and the larger size of the woman's belly. Insomnia, which is difficulty falling or staying asleep, is also common during pregnancy.
Positions to Avoid
It is important that pregnant women avoid sleeping in certain positions, as it might harm her or the baby. For example, sleeping on her back can lower a woman's blood pressure and decrease blood circulation to her heart and to the baby, according to the American Pregnancy Association. Pregnant women should also avoid sleeping on their stomachs, as it might be physically uncomfortable---especially when they are further along in the pregnancy.
The Safest Position
The safest position for pregnant women to sleep in is on her side, particularly on her left side. The American Pregnancy Association explains that sleeping on the left side increases blood and nutrient flow to the baby. While sleeping on her left side is the best position, sleeping on the right side is also safe for pregnant women.
Sleeping Support
Because sleeping on her side might be new and difficult to adapt to, sleeping support items can be helpful. The Nemours Foundation says that there are many different pillows designed specifically for pregnant women. A pregnant woman also might want to try rolling a towel and placing it under her neck for additional support. The American Pregnancy Association recommends that pregnant women keep their legs bent for comfort when they sleep and that they put a pillow between their legs to align the spine.
Foods and Drinks Before Sleep
The foods and beverages that a pregnant women consumes also play a role in her comfort and the way she sleeps. The Nemours Foundation recommends that pregnant women avoid caffeinated beverages such as coffee and soda, especially before bedtime, as they can make it difficult to fall asleep. Likewise, eating a large meal before bedtime can also keep a woman up at night. It's a good idea for pregnant women to eat small, frequent meals throughout the day and drink a little milk before going to bed if needed.
