best sleeping position when pregnant
best sleeping position when pregnantbest sleeping position when pregnant
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Before pregnancy, climbing into bed and lying down on your front was all it took to fall into a deep slumber. But now, maybe even the thought of stomach sleeping makes you feel nauseous, with your mind constantly worrying about how pregnancy sleeping positions might affect your unborn baby.

Well - don’t worry mothers-to-be, we’re here to help! From choosing your perfect mattress to tackling first trimester insomnia, we’ll explain everything you need to know to help you get a good night’s sleep.

Let’s get into our expert advice on how to sleep when pregnant…

sleeping when pregnant on back

Sleeping on your back when pregnant

While sleeping on your back while pregnant may offer some comfort in the early days, your growing bump can make this position more and more awkward as the months tick by. The weight of your uterus can put an extra strain on your back, causing you to wake up feeling rather achy and sore.

If you can only get to sleep when lying on your back, you need to ensure you have the right mattress to support your body. Luckily, with many options available to provide great back support, you’ll have many choices to consider. For example, firm mattresses help to keep your spine and lower back in check, while memory foam mattresses help distribute your body weight more evenly, relieving pressure on your back.

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sleeping when pregnant on side

Sleeping on your side when pregnant

Snoozing on your side is typically recommended as the best way to sleep when pregnant. Not only does it minimise pressure on your back, so you’re less likely to suffer from soreness, but it also helps open your airways, reducing shortness of breath. Both are common problems when sleeping while pregnant, making this sleeping position a real winner.

For the best support, place a pillow between your knees, which will align the spine and promote a healthy posture. You should also consider investing in a pocket sprung mattress, which provides targeted support where you need it, helping to further alleviate pressure and reduce painful aches. As a bonus, this mattress also helps minimise your partner’s sleep disruption, as the individual springs mould to both sleepers in the bed.

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Typically, first trimester sleep is much easier than the rest of your pregnancy. For the first 13 weeks of pregnancy, your bump is not as big, meaning there’s less strain on your uterus and back.

As such, you’ve got more of a choice when it comes to pregnancy sleeping positions. You can often still sleep comfortably on your back and front without your bump getting in the way, although you should practise side sleeping whenever possible.

If you are struggling with first trimester insomnia, you can try to ease yourself into sleep more by creating a bedroom haven. Make your sleeping space as relaxing as possible, adding more pillows, comfier bedding, and softer sheets; create a soothing bedtime routine with extra time for self-care; whatever it takes to make your bed that much more impossible to resist.

In particular, ensure you have comfy pillows for your head and pelvis, as well as a supportive mattress and a large enough bed to fit both you and your partner. Granting yourself more room to stretch out and readjust throughout the night is important, and could mean the difference between a restless night and a restful one.

Thankfully, nausea starts to ease in the second trimester, which is a huge plus for undisturbed sleep.

However, with your bump starting to show, sleeping on your back and front can become incredibly difficult. These positions will be uncomfortable for you, and they’ll impact the circulation of blood and oxygen to your baby.

The best second trimester pregnancy sleeping position is on your side, with a pillow between your legs to reduce lower back pain. As comfortable as soft mattresses may be, you may want to avoid them as they can add extra strain to your hips when lying on your side. Instead, consider upgrading to a medium or firm mattress for added support.

The third trimester is the final hurdle – and it’s often when lack of sleep hits hardest. You’re almost ready to pop, too hot, swollen, and managing a whole host of conflicting emotions!

To get the best third trimester sleep, try snoozing specifically on your left side. This improves blood and oxygen flow to both you and your baby, while also alleviating pressure on your spine and joints. Pregnancy side sleeping is also known to reduce acid reflux and the effects of heartburn.

If you’re not a natural side sleeper, prop some pillows behind you to stop you from rolling over. You could also try adding pillows under your hips, belly, or between your legs for added support from inevitable aches and pains.

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