Not a single living person can do without sleep. During such a rest, strength is restored, all body systems return to normal. Especially important is a full sleep for the expectant mother. How to sleep during pregnancy? To find answers to this question, you should turn to specialists, as well as study the reviews of women with experience in such a plan.
The Importance of Healthy Sleep for a Pregnant
Healthy sleep is needed daily. Moreover, an adult is recommended to sleep at least 7-8 hours a day. During this time, strength is restored, all that are clogged with a mass of harmful substances that accumulated during the day are cleared. Such regeneration is performed at the cell level.
How to sleep during pregnancy? After all, the future mother needs to regain strength and cleanse herself not only herself, but also help her baby. It is important to ensure optimal conditions so that sleep benefits both.
Features of sleep in an "interesting" position
According to experts, the future nature of the child and his abilities depend on how a woman sleeps during pregnancy. Each time, preparing for bed, mom should remember the needs of the baby. He needs comfort, and a woman is obliged to satisfy such a request.
What factors affect the health of the child. To ensure good health, the mother should sleep:
- a sufficient amount of time;
- in a comfortable position;
- before going to bed, think about the good, be calm;
- Do not overwork.
Hindrances for a good rest can be:
- manifestations of toxicosis;
- problems with metabolic processes;
- desire to visit the toilet.
Such factors are difficult to eliminate, as they are traditional for pregnant women. But many problems can be solved in advance:
- rest a sufficient amount of time, as you need right now;
- complete elimination of stressful situations;
- Exclusion of overvoltage and unsuitable poses.
Features of some relaxation provisions
Is it possible to sleep during pregnancy on the back, or not? This pose is considered the most natural and comfortable. Tired for a day, the spine so wants to straighten out, would such a pose harm the child?
Experts say that at night a woman, all of whose systems and organs are in difficult conditions of bearing a new life, should have a good rest. Resources spent during the day require recovery.
A woman should leave behind the bedroom door all her worrying thoughts and give her body time to rest. To do this, it is recommended:
- drive away the negative;
- calm down to normalize the rhythm of the heart;
- breathe calmly;
- recall pleasant moments.
These exercises will help to defeat insomnia, leading to such harmful conditions for women:
- chronic fatigue;
- lack of vigor;
- depressed state.
For lovers of sleep on the stomach and back, the period of pregnancy will be a difficult time. Both of these poses are not recommended by specialists due to insecurity for the unborn baby.
Contraindications for sleeping on your back
During pregnancy, you can not sleep on your back. To explain this prohibition, we consider the features of the second trimester. At this time, the organism of the expectant mother is characterized by important transformations in the form:
- the release of progesterones so that the bones of the pelvis become softer and extend;
- because of their loose structure, there is a risk of fractures;
- the size of the enlarged uterus has changed significantly;
- the growing fetus puts pressure on neighboring organs.
If a woman is standing or sitting, she is not so uncomfortable. But lying on her back, the spine of a pregnant woman is under pressure. When the stomach grows larger, this pressure will also increase.
If you sleep on your back, a vena cava may be pinched, abruptly stopping the normal movement of blood. Such violations can even lead to fainting. A sleeping woman is very at risk, especially if she has varicose veins or is prone to blood clots and swelling.
A number of unpleasant situations may also occur:
- the bladder is compressed, causing urinary incontinence;
- heartburn and nausea are characteristic;
- troubles in the form of lumbar pain, pulling sensations in the lower back, which is especially dangerous with kyphosis or lordosis curvature of the spine.
Early Pregnancy Poses
How to sleep during pregnancy in the first trimester? This period allows sleep on the back and on the stomach, if there are no discomfort. This is a short time of free choice of position during sleep. The growing fetus will dictate its conditions, and during the second trimester, the expectant mother will already have to fulfill his requirements.
In the period of the first - third month of bearing the fetus, there is no danger for him from the coups and turns of the mother during sleep. He is now under reliable protection of the amniotic fluid. In a dream, one does not have to control the pose.
Features of sleep in the second trimester
In a situation where the stomach grows with the baby, it is time for the woman to switch to the optimal position for sleeping - lying on her side. For convenience, the use of special pillows is practiced. Instead, you can use small pillows or twist the rollers from the blanket.
The convenience of the lateral position provides relaxation for the internal organs and spine. Not a threat to squeezing the vena cava. According to the recommendations of gynecologists, it is better to prepare to sleep on one side from the very early stages of pregnancy. To do this, before going to bed, you need to lie on your left side, providing the right knee with a sliding position. The following actions are recommended:
- for the right knee, use a small pad;
- in the lumbar region, position the roller;
- so that the stomach could not turn without your will, fix it with a small pillow.
Using an orthopedic mattress will help the body take a comfortable pose.
Sleeping provisions starting in the second trimester of pregnancy
Those who claim that you can sleep on your stomach during pregnancy mean early dates when the fetus is still too small. In the future, such a pose is unacceptable. After all, there is pressure on the baby.
It is best to sleep on your side during pregnancy. It is convenient for both mom and baby. The organs of the pregnant woman are resting, the child is also comfortable.
On which side to sleep during pregnancy? Choosing the left side, mom will ensure normal blood circulation. In a dream, you can change the side by turning to the right side.
Features of the body position when resting in the third trimester
How to sleep during pregnancy, when the fetus has already grown significantly? He already occupies the entire space of the uterus and is actively moving, preventing his mother from resting.
Late pregnancy - the time when you need to buy a special pillow from the rollers. Later it will be needed to feed the baby. In the meantime, mom will comfortably fit between the rollers, fixing her stomach and back, comfortably positioning her legs.
Non-standard situations
It is important to note that the recommendations regarding posture depend on the nature of the presentation of the fetus. An ultrasound is done to determine how the fetus is placed. If a transverse or pelvic presentation, rather than a longitudinal presentation, is diagnosed, doctors will recommend these postures for sleeping:
- With the pelvic location of the fetus, there is no question of sleep on the back;
- If there is a right presentation, the pregnant woman should choose the right side for sleep;
- Accordingly, the left presentation requires the choice of the left side.
Reliable companions to the world of comfort will be rollers and pads. When choosing a pose for rest, a woman should be guided by the location of the baby's head in her bosom.
The Importance of Choosing the Right Posture for Sleep
For the formation of the fetus, it is very important for the expectant mother to monitor the position of her body so that oxygen and nutrients enter the fetus in full. After all, these are the main sources for the development of a full-fledged child.
If during a woman’s sleep a vena cava is pinched, the following can occur:
- oxygen starvation, leading to placental abruption;
- the movement of the uterus, in which the child signals a lack of nutrition;
- a strong decrease in immunity due to malnutrition;
- deterioration of the pregnant woman.
These problems are too serious to be frivolous in choosing a sleeping position.
Optimal option
Specialists - doctors consider the lateral position to be the most optimal posture for sleep. It is equally comfortable for the expectant mother, and for the fetus. To determine a comfortable position, do the following:
- you need to lie on your left side;
- bend your left elbow so that it is comfortable to lie;
- for the right hand, choose a position along the body;
- legs bend slightly.
If you are comfortable in the proposed position, this is the best option for a safe stay.
The stiffness of the bed is important. Late pregnancy requires an elastic mattress to support the body horizontally. The use of feather-beds and nets, mattresses with lumps is not recommended. Give preference to latex or spring block. Consider not only the convenience of relaxation, but also the ability to easily get out of this bed.
To summarize
Pregnant sleep should be full. It is important not only for the future mother, but also for her baby. In a dream, the body systems are cleansed, the body rests, thoughts come into order.
Before going to bed, the expectant mother should tune in to pleasant emotions, think about the good. Then psychological interference is not dangerous for relaxation. It is very important to choose the correct body position in the bed.
During pregnancy, sleeping on your stomach and back is not recommended. This can only be done in the first trimester, gradually rebuilding the body to the need for a lateral posture.
The full development of the fetus, the supply of oxygen and nutrients to it, depend on the choice of body position.
Listening to the recommendations of specialists who have something in common with the advice of experienced mothers, a pregnant woman will be able to ensure full intrauterine development for her baby.