When you're pregnant, positions you have slept in your whole life may no longer feel comfortable. The American Pregnancy Association notes that the increased size of your abdomen can make finding the right position difficult, while backaches, heartburn, shortness of breath, an increased need to urinate and insomnia round out the list of obstacles to restful sleep. Don't lose hope of experiencing peaceful slumber, though; with proper sleep position -- and the strategic use of pillows -- you can still get a good night's sleep when you're expecting.
Lying on Left Side
For the best position for sleeping while pregnant, do as the American Pregnancy Association suggests and think SOS, or sleeping on side. This position really may help rescue you from nights of discomfort. Sleeping on your side -- specifically your left side -- is desirable because it increases the amount of blood and nutrients that reach your baby. BabyCenter also advocates sleeping on your side, saying it promotes efficient elimination via your kidneys, thus helping reduce swelling in ankles, feet and hands. KidsHealth endorses this position as well, stating that it keeps your uterus from pressing down on your liver, and recommends that you try to accustom yourself to sleeping on your left side early in your pregnancy. By the fifth month, most women have a hard time finding a comfortable sleeping position; if you are already used to sleeping on your side, you may be able to minimize problems.
Lying on Right Side
If you've always slept on your right side and can't break the habit, don't worry. The APA notes that sleeping on your right side is also a beneficial position for you and your baby, and points out that you probably won't spend the whole night in any one position anyway. Try to avoid is sleeping on your back; BabyCenter says this causes your uterus to rest on major blood vessels and can cause breathing problems and low blood pressure, resulting in lightheadedness in bed or on arising. But if you do wake to find yourself on your back, there's no need to panic. Simply shift to your left or right side.
Reclining and Pillow Propping
Elevating or cushioning different parts of your body can help you sleep more comfortably and deeply. Women's Healthcare Topics suggests using a pregnancy pillow that is specially designed for expectant mothers. Lie on your side and place the pillow between your bent knees. You can also use pillows to alleviate specific aches and pains. The APA advises sleeping with a pillow under your abdomen to relieve back pain; lying with your upper back propped by pillows can help relieve nocturnal heartburn. Women's Healthcare Topics says that some expectant mothers find they are more comfortable sleeping on their sides in a recliner.
