After 20 weeks of pregnancy, try not to spend the entire night on your back, Dr. Zanotti advises. She suggests putting a pillow between your back and the mattress as insurance. That way, even if you do roll over, you're on a bit of a tilt.
Research has shown that in the third trimester (after 28 weeks of pregnancy) going to sleep on your back increases your risk of stillbirth. As the link has now been shown in four separate research trials, our advice is to go to sleep on your side in the third trimester because it is safer for your baby.
Going to sleep in the supine position (on the back) in late pregnancy is a recently identified and modifiable risk factor for late stillbirth. New research shows that women can halve their risk of stillbirth by going to sleep on their side from 28 weeks pregnancy compared with sleeping in the supine position.
Sleeping on the back or side through the 30th week of pregnancy does not appear to increase the risk of stillbirth, reduced size at birth, or high blood pressure disorders of pregnancy, suggests an analysis funded by NIH's Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD).
Sleeping Propped Up
Nobody wants to sleep sitting up, but it might be the best way to get some shut-eye while you're pregnant, especially if sleeping on your back is your go-to position. For this sleep position, grab a few pillows and make sure the top part of your body is propped up.
Dr. Zanotti reassures expectant mothers not to stress if they accidentally find themselves on their backs for a brief spell. “We do know that short periods of time ― even if you were on your back for an hour or two ― probably do no harm to your child,” she says.
Pregnant women may find relief by snoozing with a pregnancy pillow or a pillow between their legs. A huggable pillow to wrap the arms and legs around can help release tension on the legs, knees, and lower back.
Lying on your back, especially in the third trimester, causes more work and stress on your heart: In this position, the baby's weight can put excessive pressure on the inferior vena cava, the large vein that carries blood from the feet and legs, pelvis, and abdomen back to the heart, reducing blood flow to the placenta ...
To prevent vein compression women are told to sleep on their left side. The vein is on the right, so leaning left gets the uterus away from the vein. Thus, sleeping on the left side is effective in preventing that choking feeling, BUT sleeping on the left side can be really uncomfortable.
But by the third trimester, it can become hard to find a comfortable sleeping position. At this stage, high levels of estrogen can also cause some women to develop rhinitis (swelling of the nasal tissue), which can be associated with snoring and obstructive sleep apnea .
Most experts agree that once the abdomen starts to expand, it is best to sleep on the left side with knees bent. Not only is side sleeping more comfortable, it also helps improve blood flow for the pregnant person and the fetus.
What is the correct way to sit? Sit up with your back straight and your shoulders back. Your buttocks should touch the back of your chair. Sit with a back support (such as a small, rolled-up towel or a lumbar roll) placed at the hollow of your back.
It's normal to have trouble sleeping at any point during pregnancy, but many expectant women experience insomnia starting in the second to third trimesters, as other pregnancy symptoms increase, and a burgeoning baby belly makes it harder than ever to get comfortable in bed.
Unless your doctor tells you otherwise, there's almost nothing that's off-limits. By the second trimester, you'll want to steer clear of any position that puts weight on your belly, like your partner lying directly on top of you or you lying on your stomach, and anything that keeps you on your back for too long.
Regular exercise is recommended for pregnant people and is an important part of sleep hygiene, but avoid exercising too late in the day as the body needs time to wind down before sleep. Yoga or relaxation exercises, a prenatal massage, and relaxing music are some ways to prepare the body for sleep.
Symptoms not to ignore when you're 36 weeks pregnant
You have a persistent headache or visual disturbance. If your feet/ankles/hands or face are unusually swollen. You experience vaginal bleeding. You have an unusual coloured discharge.
Here's the funny thing about babies in the womb: They like to move when their moms are lying down. That's because when you're up and around all day, your baby-to-be is likely lulled to sleep by the movement. You're also less likely to notice her kicks and jabs when you're busy and preoccupied.
Depending on your stage of pregnancy, your body type, and even the time of day, sometimes your belly will feel soft and other times it will feel tight and hard. The reality is, there's no normal to compare yourself with. Pregnant bellies come in all shapes, sizes, and firmness.
Why Is Bed Rest Prescribed? Some doctors suggest bed rest for conditions like growth problems in the baby, high blood pressure or preeclampsia, vaginal bleeding from placenta previa or abruption, preterm labor, cervical insufficiency, threatened miscarriage, and other problems.
Share on Pinterest Placing a pillow between the legs when sleeping may help with back pain. During the first trimester, it is safe for a woman to sleep in whatever position she feels comfortable in, whether this is on her back, side, or stomach. Any combination of the above positions is also fine.