Sleep position during pregnancy. Right sleep postures during pregnancy

07.03.2020

Pregnancy affects not only the body of the future mother, but also on her habits, character, lifestyle. It's hard enough women tolerate sleep disorders caused by a rounded tummy. Whether you sleep or watch TV - all the time you need to pick up a convenient position, which must also be safe for the kid.

Moms should ask what poses are allowed in a dream on each trimester than the falling asleep on the back or abdomen, as well as what devices should be used to invest in the process.

Choose a pose according to the trimester

Each woman should know how much time and how to sleep pregnant women. Scientists have established that more than 85% of future mothers suffer from insomnia and sleep disorders, they often dream nightmares or sleep does not reach the deep phase. This process is complicated by those pregnant women often suffer drowsiness, especially in the first trimester. In the last months opposite the woman sleeps much less. All these features should be considered by selecting a favorable pose for recreation. Normal girl on night sleep 10 hours a day are given, then the body will be fully resting and dealing with unpleasant manifestations It seems to the toxicosis and bloating of the stomach more successful.

We also ask you to take part in the questionnaire: whether you have problems with sleep during pregnancy

A convenient position for sleep will differ depending on the period.

First trimester

Sleepiness rises at times up to the point that the woman wants to sleep at any time of the day. This is due to the restructuring of the body, weakening immunity and hormonal failures.

During this period, women begin to be interested in whether it is possible to sleep on the right side, left, back, stomach, which poses take it undesirable. Since the first 1-2 months, the girl may not even know about the occurrence of pregnancy, the opportunity to sleep in a habit remains and this will in no way harm the child's development. That is, in the first trimester you can sleep in any comfortable position, but gradually teach yourself to fit and fall asleep on the left side. Also because of toxicosis, many women wake up among the night or in the morning. To reduce the symptom lie on any side in a slightly elevated position (high pillow). Remember that nausea is enhanced in a strictly horizontal position, as well as in the pose lying on the abdomen or back.

Second trimester

The girl notes rounding the tummy, the first discomfort appears during sleep, especially when trying to turn on the stomach. Control the process, because resting on the stomach disrupts blood circulation to the region, which is why the kid may have a deficiency of oxygen and nutrients. With a relatively small stomach, it is allowed to fall asleep on the back or right side. Get ready for insomnia and possible cramps.

Third trimester

After 6 months, it will be difficult to choose a comfortable sleep position. The baby begins to move and even pushed, since his sleep mode does not match your. Also increased body puffs and limbs, which leads to gravity and cramps in the legs. Before bedtime, it is recommended to perform a massage in the area of \u200b\u200bthe crumpled muscle, well pull them out. Many mothers are interested in how to sleep better during pregnancy on the third trimester. First of all, find a comfortable pillow or purchase special for pregnant women to place her knee or between them. This position allows to reduce the load from the limbs, facilitate pain and normalize sleep. The tummy also carefully laid on the pillow and fall asleep on the side (preferably on the left).

For successfully falling asleep you can perform a simple exercise. Place your back, close your eyes, relax your shoulders. Gently pull the chin to the chest and place your palms on the lower press. Make a deep and slow breath, after which the usual exhalation, controlling with the help of palms of breathing rhythm. Then lie on the side, bend the knees and put the necessary pillows (under the head, between the legs and under the stomach). Continue to follow the chosen rhythm of breathing, trying to inhale the most relaxing the body and pull the chin to the chest.

All women are interested in why pregnant women need to sleep on the left side. The fact is that only this posture caresses from the pressure on the hollow blood vein, the branches of which run on the right of the uterus. On them blood returns from lower extremities Through the pelvis to the heart. Located on the left side, the right leg should be bent and put the pillow under it. At the same time, on the right side, it is also possible to accommodate, especially if the future mothers have found problems with the kidneys, operations were made or the recently retrieved concrections.

For convenience, it is recommended to take a long pillow or plaid and arrange it between the knees (under them). The greatest comfort will bring a cushion for pregnant women, made precisely in the form that will help adopt the safest and convenient position.

Why are pregnant to sleep on the left side, the main advantages?

So, the most convenient postures for sleep during pregnancy are already known. But why do everyone advise the left side?

In this position, the blood enters the placenta, feasting the fruit with useful components and oxygen.
Normalizes work gOOD SYSTEMThanks to which you stand up at the toilet at night.
The evening swelling of the limbs decreases, heaviness and stiffness in the muscles is reduced, the number of seizures is reduced.
The unfavorable pressure on the liver is eliminated, which is especially important for women who loving tightly to eat before bedtime.
The back and the pelvis area is most relaxing, thanks to which daytime fatigue and soreness goes.
This situation provides a favorable work of the cardiac muscle of the future mother.

In addition to the information about how to sleep during pregnancy, future mothers should take care of the question of lifting. Doctors advise immediately after awakening not to get out of bed, especially sharply and quickly. A woman should neatly turn on the side, which is closer to the door, put his feet on the floor and slowly sit down. Neat movements will avoid the hypertonus of the uterus.

There are some features and pathology of pregnancy, in which a comfortable and healthy posture for sleep is selected individually with the doctor.

Cross preview. If the fetal head is located on the right side, then to sleep the future mom should be on this side. This will allow the child in the future still take the right position head down.
Pelvic location of the fetus. Here doctors recommend to fit on the left side and perform a special exercise. A woman falls on a solid and smooth mattress, removes a pillow from under the head and puts it under the buttocks, having doubled (the pelvis should rise above the head of 25-30 cm). Pregnant lies in this position for 5-10 minutes, after which it takes a convenient posture for sleep. The exercise should be repeated 2 times a day, starting from 32 weeks. The duration of treatment is 14-20 days. After the child takes the necessary position, the woman is appointed by the wearing of a bandage.
Heartburn and respiratory impairment. Many patients are asked, in which posture is better to sleep during pregnancy, if the increased acidity is tormented, running, respiratory and nausea. Gynecologists recommend to fit on the side, lifting top Body. For this, special mattresses or high pillows will be suitable.
Eveniness, cramps, varicose veins, thrombophlebitis. During the day and night rest, put the orthopedic pillow under the leg and feet, which will help to take the blood from the lower extremities.

Perhaps you will be interested in:Get rid of deaths during pregnancy

Consequences of sleep on belly and back

Those patients who slept all their life on the stomach, the most harder will soar from this dangerous poses. In the first months (the uterus is located under the pubic bone) it is necessary to fit into the usual posture. But as the abdomen grows, it will have to gradually fall, as the pressure on the uterus and blood vessels In this area, it is extremely dangerous for the baby, even if you are catching up to sleep on a rounded tummy.

Often, increasing and painful breasts will force you much earlier to refuse to sleep on the stomach. Moreover, they should ensure normal conditions for the development and filling, which is impossible when squeezing and compressing the mattress.

Many doctors and articles tell, on what side it is better to sleep pregnant women, while absolutely ignoring the possibility of resting on the back. So it is possible or can not unconsciously take this posture during pregnancy?

Of course, the rest on the back is more pleasant and more convenient than on the stomach, however, discomfort and consequences are possible.

In the back position, the blood strengthens the pelvis and the lower extremities to the area, so the oxygen in the lungs and the brain does not come enough. It is possible to lack air, dizziness, fainting.
Volumetric uterus falls on bladder And the intestines that forced to climb to the toilet several times per night.
Increased in the volume of the uterus actively presses on the vessels, which prevents the normal blood circulation to other internal organs, as well as to the placenta, which is fraught with the hypoxy of the fetus. This can cause stagnation of blood in the area of \u200b\u200bthe small pelvis and the limbs, which is fraught with the strengthening of the manifestation of varicose veins, legumes.
The back pain appears (especially in lumbar Department) And breakdown. All day, a woman feels broken, weak.
Doctors registered that the sleep on the back participates the hemorrhoids of pregnant women.
The uterus turns the main hollow vein that forces the heart to swing blood intensely. This in turn leads to cardiac disorders (arrhythmia, frequent heartbeat, tachycardia), as well as increase in pressure.

If you unconsciously lay on my back while sleeping, the child will tell you about a lack of oxygen with strong impetus and movement in the uterus. This means that you should turn on the left side.

Doctors always take into account how it is convenient to sleep pregnant women, but still recommend to abandon sleep on the back, starting from the 25th day of the seventh week.

Correct selection of space for sleep and bedding

A pregnant woman should not only choose the right position for sleep, the place where she will sleep also plays great importance for her health. To do this, you need to adhere to the following recommendations:

it is desirable to sleep on a spacious bed, thanks to which the future mother will be able to take any position they need;
the mattress must have a smooth surface and be undesirable;
when choosing an anatomical or orthopedic mattresses, you need to buy models or without springs, or with independent springs. With their help, you can evenly distribute the weight of the body and remove the load on the spine;
the mattress should be durable, ventilated and hypoallergenic.

How to choose a pillow for comfortable sleep

Thoughtful manufacturers invented unique options for pregnant pillows, which repeat the contours of the body and take into account the anatomy on different timing. Such a pillow on one side supports rounded and heavy belly, on the other, eliminates blood stagnation in the limbs. She also prevents the change in the position during sleep, so the future mother can sleep peacefully, not experiencing about the health of the baby. Of course, the first time to sleep on the accessory is not very convenient, but over time you will adapt. Many mothers begin to get used to the soft girlfriend in advance at the beginning of the second trimester.

Unfortunately, the product has several minuses:

impressive sizes, thanks to which the pillow takes an extra place and can dry the sleeping husband;
specific fillers that hold the heat of the body and do not absorb moisture (in the summer there is a rest with a product of hot and "wet");
cleaning in dry cleaning (most pillows are not placed in a washing machine and is prohibited to manual washing);
synthetic materials and fillers can electrify;
some fillers (for example, polystyrene balls) are unpleasant to rustle during sleep.

By purchasing a product, future mothers are interested in how to sleep right on the pillow with pregnant women.

How to make a good sleep during pregnancy?

During the launching of the child, a woman often faces bad falling problems. In order to adjust them, it follows:

set the sleep mode (go to bed and wake up at the same time of the day);
in the afternoon, give up such classes that contribute to the emergence of mental and physical overwork (it may be serious negotiations, watching exciting films and so on);
regularly walk in the fresh air;
make gymnastic exercises for pregnant women;
refuse food eating, which excites the nervous system (acute or fatty food, coffee, energy drinks, tea);
the last time take food and drinks no later than one hour and a half before bedtime;
check the room, keep it clean, maintain the necessary air humidity;
take sleeping drugs can be taken only by the advice of the doctor;
for soothing, you can drink a glass of milk with honey or decoction of mint, take a warm bath with aromatic oils;
if the insomnia is caused by fear of future birth, then the best preparation courses will be best. Specialists in these courses will carefully consider all the situations that fear have a woman.

All future mothers should ask the doctor as during pregnancy correctly sleep, how to choose a pillow and from what period of these rules should be followed. Only compliance with the prescriptions of the doctor will help to establish sleep, make it a long and calm, without physical and psychological alarms.

February 2016

Future moms after they find out about their pregnancy, it is largely refused to not harm the baby.

And this applies not only harmful habits, France in food, but also sleep.

With pregnancy, night uiles in the toilet, tormented, cramps. About 5 months A problem with choosing poses for night rest is added.

The chest is poured and becomes painful, and the fruit is rapidly developing and the stomach is growing intensively (especially since the second trimester). Therefore, a woman is very difficult to find a comfortable position that would guarantee full night rest for the restoration of forces.

Choose a place to sleep

About, how to sleep during pregnancy, Many women are conceived in position. However, few people know that it is necessary not only to monitor their position, but also ensure the optimal surface for a comfortable location of the body.

Choose the mattress of medium hardness. The sleeping surface must completely repeat the contours of your body, maintaining the spine in a natural physiological state. Such an effect is best provided orthopedic mattresses.

When choosing a mattress Consider the fact that there will be a future dad together with you. Therefore, make sure that the bed does not spring, because because of this, there may be strong oscillations on the surface during night recreation when someone from the sleeping will turn over. And such movements on the surface often deliver discomfort and mothers, and the fruit.

Pay attention to the size of the sleeping bed: He must be convenient for the future mother so that she has enough space for a full rest and comfortable sleep.

Choose a posture for sleep

As for the right position, best sleep on the side. Discard sleep on the stomach yet on early stage pregnancy.

Also contraindicated night rest on his backSince the fruit presses on internal organs (liver, kidneys, intestines). As a result, the pregnant woman appears, breathing makes it difficult, sharpened, the blood pressure decreases.

In the pose of mother on his back child in the womb can squeeze the lower hollow veinwhich goes along the entire spine, which is fraught with a decrease in blood flow. As a result, the future mother feels bad.

BUT if squeezing is long and regularThis may adversely affect the state of the fetus: due to insufficient blood flow, which means nutrients, the heartbeat decreases in crumbs. And the consequences of such violations are sad and irreversible.

Try first to think not about your preferences (as you want to sleep during pregnancy), but about the health of the baby.

Watch your wellness and if you notice any deterioration during sleep, change the position on the right one. To automatically at night do not roll over the back, put a large pillow that will not allow you to change the position of the body.

Doctors advise to fall asleep on the left sideSince lying on the right side can cause kidney squeezing. And in the correct position, not only blood flow to the placenta will improve, but also the functioning of the kidneys, which will significantly reduce the hands and legs, the pressure on the liver is reduced, which is on the right.

Also, the body is thus easier to get rid of waste and excess fluid, and the heart can fully work. You can practice and intermediate position: pillows will help you help, which will not let you roll over to the end on your back.

About special pillows

If the child protests against Mom's posture, even if you lie on the left side, put a small flat pillow under the stomach. And to reduce the load on the pelvis, put another pillow between the legs.

Can buy special pillow for pregnant womenwhich in shape resembles a banana and has the most suitable filler.

With the transverse preservation of the fetus, doctors recommend Sleep on the side where the head of the baby is. But all night can only lie in such a position. Therefore, change positions.

With a pelvic preview It follows 3-4 times to turn off side on the side.

If none of the proposed poses suits you, with the help of pillows, try to occupy the half-sidew position.

Regularly perform special physical exercises for pregnant. They will provide rapid falling asleep and strong sleep.

Just do gymnastics in the afternoon, after all, a lot of time should pass to the night rest for full-fledged relaxation and calm after the load.

Before bedtime refuse intensive mental activity, Including from books with a TV.

Better in the evening, listen to the calm, quiet, pleasant that will configure you on the right way, will relax and prepare for sleep.

Stick of the Day of the day. A certain schedule will configure the body on falling asleep and awakening at the same time.

Do not sleep in the afternoon so that you will not suffer at night.

More walk outdoors. Hiking on the street before bedtime, as well as airing the bedroom, sleep with an open window or window in the warm season will make your sleep deep, calm and strong.

In the evening, take warm, but in no case is not a hot bath. And after 20-30 minutes you can go to bed and relax. Sleep will not make himself wait long.

Improve sleep will help aromatherapy. On the pillow put herbal bag with Melissa, hop, thyme, the colors of immortelle, the leaves of the flavory or the laurel of the noble, the bumps of the hops, the pine cheese, rose petals, geranium grass. Drip on the aroma lamp a little essential oil Lavender. It has a pronounced soothing effect.

Dress up comfortable and pleasant to the body of the body. Be sure to pajamas or nightfile should be made of high-quality and natural material, for example, from knitwear.

Do not take any hypnotic drugs without prior consultation with your doctor.. After all, most of these medicines are contraindicated during pregnancy.

During the baby tooling, you may recommend a tincture

Pregnancy period is associated with some difficulties during sleep. You can no longer afford to sleep in the usual poses and even more so on the stomach. About how it is proper and convenient to sleep without causing harm to your infant, and you yourself do not feel the state of discomfort we will tell in our article.

Sleep is not much important for a pregnant woman, and itself permanent drowsiness Does not leave it throughout the first trimester. But experts allocate a number of forbidden poses for sleep, which at first glance seem absolutely innocuous and familiar. There is not a vowel list of prohibited posts for sleep during pregnancy:

Sleep on the back;
Sleep on the right side;
Sleep on the stomach.

Nominable these provisions during sleep experts identify how not safe. This is due to the fact that being in any of these poses, a great risk of harm to the health of the mother and the future kid. Each of these provisions has a certain pressure on the uterus, the organs of a small pelvis and vessels. Because of the wrong, and sometimes not even comfortable sleep You risk provoking the development of pathologies from the fetus. (Every of these poses we consider in more detail).

Of course, in an alone, it is not possible to change my favorite posture for sleep, but this is given to us the entire first trimester. Yes, it is the first three months that the baby develops slowly and your tummy is not so noticeable, try to sleep slowly throughout this period in another pose. Sleeping on the back during pregnancy is better not worth it as increasing in volumes and weight, your tummy is noticeably pressed. The kidneys and the liver suffer from such pressure. Also note that the uterus which increased in the volume begins to grasp the complete vein very much, the task of which to move blood from the heart to the limbs. Also, this posture may cause oxygen starvation of the fetus, which will continue to negatively affect not only the generic process, but also the state of the health of the kid.

An extremely dangerous sleep on his back is considered during the third trimester, when all the load on the female organism is in the most critical sizes. By all the above, I also say that with a long stay in such a position, the future mother provokes a shortage of breathing, which is most often fainting. Of course, all that we told concerns, only directly long sleep.

If during the day you lay on my back for a few minutes, it would not affect your health.

As for the sleep on the stomach, it is better to refuse him right away as soon as you learned that pregnant. Even on the very early timing Pregnancy is not safe, doctors explain this by the fact that during the sleep on the stomach, the whole mass of your body presses for a pregnant uterus. The tone of the uterus increases from such a pressure, and as you already know from our previous articles, it is dangerous to interrupt pregnancy (miscarriage). To reassure yourself, you again have the first trimester in which your tummy is not yet great and the uterus is only beginning to rost, but still to sleep on the stomach is extremely dangerous.

Therefore, try to program your thoughts on the fact that such a dream can harm the baby, then you will be avoided this posture at the subconscious level even in a dream.

If you can talk about whether you can sleep pregnant on my side, then the answer here is definitely yes. The only specialist emphasis on what the emphasis is that at the physiological level is still recommended to sleep on the left side. But still let's notice that the sleep on the right side is not critical.

During the second trimester, the sleep on the right side is not forbidden, but on the third it is recommended to choose left side for sleep.

In fact, by accepting an uncomfortable position during sleep, your baby will definitely give a signal, that he is uncomfortable. Doctors advise sleep on the left side based on anatomical structure A person, such as the right kidney, is slightly higher than the left, so the handsucking kid with a dream on the right side will have stronger pressure on it, as well as when choosing this Boca, the baby squeezes the ureter.

If we are talking about the health of usually a person, then we always say that "sleep is a guarantee of health," what to talk about a pregnant woman, which is not enough that it is in the risk group for its state and the eternal desire to sleep never leaves her . During pregnancy, you should sleep, as much as possible and even arrange a quiet hour in the afternoon. We already told you that the most optimal posture for sleep during this period is a dream on the left side, it is in such a posture that the minimum pressure on the body is in such a posture, and what else and to try to improve the beds experts recommend to bend the leg in the knee and put it on the pillow .

Also remember that you need to sleep only in a well-worn room without outsiders (for example, glue from fresh wallpaper or household chemicals).

Tips for pregnant women for proper and comfortable sleep is elementary and simple. The fact is that the dream is an important component in the daily mode of the future mother, but for some reason each pregnant is trying to find a hundred excuses and problems that psychological level They interfere with it to fall asleep. To begin with, simply configure yourself to positive emotions, throwing all the garbage experiences from the head, in this you will greatly help the cheerful or relaxing music.

the room should be well venty;
before bedtime, take a warm shower;
make an evening walk;
correctly twist throughout the day.

Read more about the need proper nutrition during pregnancy, according to the fact that balanced nutrition is necessary for the development of the fetus, it is also important for general status Pregnant. So using not enough vegetables and fruits, or at all overloading the body harmful - heavy products you increase the burden on digestive systemthat in the future will prevent you from falling asleep, as well as lead to constipation. Another not an unimportant factor is clothes for sleep.

Sleep clothing must be made of natural fabric, pleasant to the touch and not to shoot movies.

So, an excellent assistant during pregnancy, you will be strictly prescribed by the day of the day, in it you can even register the time of meals. So your body will get used to regular, measured sleep at the same time. If it is difficult to fall asleep at night, it is worth excluding a daily day dream.

Future mothers are often wondering: how to sleep right during pregnancy? Indeed, the upcoming motherhood makes its own adjustments to the physiology of the female body: a hormonal background is changing, the growing uterus puts pressure on neighboring organs, the mood fluctuates, depression and increased anxiety are possible. All this can adversely affect the quality and duration of the Woman's sleep, while a full night rest is one of the basic conditions for carrying a strong baby and preserving the health of the mother.

Each of us has a favorite posture that we involuntarily accept, licking into bed. But is all poses for sleep during pregnancy safe? Consider the possible effect of each of them in trimesters.