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What Side Is Better To Sleep On When Pregnant

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Feeling Hot In Pregnancy

Its normal for you to feel warmer than usual during pregnancy. This is due to hormonal changes and an increase in blood supply to the skin .

You’re also likely to sweat more. It can help if you wear loose clothing made of natural fibres to bed, as these are more absorbent and breathable than synthetic fibres . In warmer months, try having a cool shower before bed, and try to keep your room cool with an open window or electric fan

What Is The Best Third Trimester Pregnancy Sleeping Position

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Sleeping on your left side is easier said than done for those who are normally stomach or back sleepers. A pillow between the legs, tucked into the small of the back, or propping up your belly may ease the strain and help you feel more comfortable, and a strategic pillow wedged behind you may help you adjust to side sleeping. Some companies even make purpose-built positional therapy devices, pregnancy wedges, and body pillows that are designed with your needs in mind.

How Pregnancy Can Affect Sleep

During pregnancy, the bodys physical and psychological changes can create different kinds of discomfort at night, including:

  • Heartburn/Acid Reflux
  • Back Pain
  • Shortness of Breath

As if the effects of these discomforts werent bad enough for a pregnant womans sleep, these can also contribute to sleep disorders. In fact, insomnia is a common sleep disorder experienced by pregnant women, whether it is accompanied by additional conditions or not. Left untreated, sleep disorders or nightly discomforts can have adverse or negative effects on the mother as well as the baby, such as complications at birth, so its vital that pregnant women get the quantity and quality sleep they need each night.

How To Sleep Better During Your Third Trimester

Through a combination of sleep hygiene, vitamin and mineral supplements, and safer sleeping positions, pregnant women can improve the quality and quantity of their sleep. Remember to always check with your healthcare provider before changing your routine or starting a new medication, and inform them immediately if you have symptoms that could indicate a serious condition.

Best Hybrid Mattress: Zoma Hybrid

How To Get A Good Sleep During Pregnancy

The Zoma Hybrid is a medium-soft mattress excellent for pregnant women who are side sleepers. Although the bed is targeted for active adults and athletes, this is because it excels at relieving pain and fostering deep sleep, both of which are useful for pregnant women.

This hybrid bed is 30 cm thick and contains gel memory foam, Reactiv foam, pocketed coils, and sturdy base foam.

The gel memory foam comfort layer contains triangular cutouts to optimize support and weight distribution. The cutouts are firmer around the back and softer around the head and legs to promote a neutral spine.

Reactiv foam helps the mattress spring back into shape rapidly, ensuring you dont feel stuck in bed and can shift positions easily.

The Zoma Hybrids support layer contains hundreds of pocketed coils built to support your spine. Air can circulate easily between the coils to regulate the mattresss temperature. The coils make the bed bouncier as well.

The bottom of the bed is a thin base foam built to support the mattresss shape.

The Zoma Hybrid is made in the France and is CertiPUR-US® certified. It includes a 100-night sleep trial, a 10-year warranty, and free shipping and returns within the contiguous US.

Zoma Hybrid

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Can Pregnant Women Sleep On Their Right Side

As you progress and reach the 20th week mark of your pregnancy, you may find it difficult to get good sleep because of all the extra weight that youre carrying. If you are wondering if sleeping on your right side during pregnancy could be dangerous, you may want to know that there is a slight risk of the inferior vena cava being compressed during sleeping, but it is not completely dangerous. You must remember that sleeping straight may cause more compression of the IVC.

One of the reasons why expectant mothers are recommended sleeping on the left side is because it lifts off any pressure on the IVC and allows proper blood circulation. Several studies conducted have also testified that sleeping on the left side may be better than sleeping on the right side. It was observed that women who slept more on their left side were at a lesser risk of reduced blood supply to the growing foetus, and had a lesser risk of giving birth to stillborn babies in comparison to women who slept more on their right side or straight on their back.

But, when one is fast asleep, they may not know which position they are sleeping in until it is uncomfortable. Thus, pregnant women also could change positions and sleep on the right side. What could happen then? Read below to know more.

Frees The Brain From Waste

As The Journal of Neuroscience said in a study published as a result of research sleeping on the left side facilitates the process of lymphatic drainage of the central nervous system.

The brain requires many proteins, minerals, blood, and nutrients, but these substances must be in perfect balance for optimal performance. The lymphatic system is responsible for cleaning all the debris of the central nervous system and surpluses that obstruct its functioning.

This is how lymphatic drainage is one of the bodys most important functions, cleanses the brain, improves blood pressure, and prevents the possible suffering of dementia or other brain conditions.

 

Sleep Hygiene Tips For The Second Trimester

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In preparation for bedtime, put away the smartphone and laptop. The blue light from these devices delays sleep by fooling your brain into thinking its daytime. Instead of watching TV, try reading a book, listening to music, or practicing meditation and relaxation techniques. A prenatal massage or a warm bath are other ways to relax your body and mind in preparation for sleep.

You probably wont need to visit the bathroom as often as you did in the first trimester, but its still helpful to drink your liquids earlier in the day and avoid caffeine. Likewise, to ward off heartburn, stick to smaller meals, and dont lie down right after eating. Spicy and greasy foods can also trigger acid reflux. If you suffer from heartburn despite all these preventative measures, try sleeping on your left side with your head slightly raised, to keep the esophagus higher than the stomach.

Take advantage of your rising energy levels to get some morning or afternoon exercise, which is beneficial for fatigue and depression. As your baby bump grows bigger, exercises to strengthen your core may also help reduce back and leg pain, and pave the way for smoother labor.

You probably wont feel as tired during the day as you did during the first trimester. However, if you feel the need to nap, try to keep it short and early in the day so it doesnt interfere with your nightly sleep.

Is It Healthy To Sleep On The Side During Pregnancy

Is it healthy to sleep on your left side during pregnancy? Yes, it is. Doctors and sleep experts recommend left-side sleeping for pregnant women especially from week 28 onwards.

But what if youre a dedicated back sleeper or tummy sleeper who feels more comfortable sticking to your regular position?

LiveScience.comsays lying down on the left side has got little to do with the expectant mothers comfort. It is more about getting enough oxygen supply to the growing fetus and maintaining optimum blood pressure for the mother.

As the baby bump expands, sleeping on the back or tummy puts a lot of pressure on the mothers internal organs. This can lead to a reduction in the amount of blood flow to the fetus and the amount of blood that is pumped back to the mothers heart.

Also, pregnant women are better off sleeping on the left side of their bodies because it protects the liver from undue stress.  As one of the largest body organs, the liver is positioned on the right side of the abdomen.

Thus, lying down on your left is a smart option to shift the babys weight away from the important organ, according to KidsHealth.Org.

Is it critical that the mother switches to the left-side sleeping position immediately after confirming her pregnancy? And does failing to do so put the babys life in danger? Well, not exactly!

But what if you wake up in the middle of the night on your back even though you had gone to bed on your side?

Can I Lay On My Right Side While Pregnant

Laying on your left side is favored when pregnant as it eases acid reflux and sleep apnea. However, sleeping on your right side is acceptable if you find that more comfortable. Put a pillow between your knees for greater comfort. Use a body pillow or pregnancy pillow behind your back to stop you from rolling onto your back.     

Sleeping On Your Left Side Aids Digestion

Did you know that your gut wants you to sleep on the left side of your body? Well, according to Ayurvedic Health Principles, left-side sleeping supercharges the digestion process in multiple ways. 

The large intestines connect to the small intestines which end on the right side. Lying on the left side ensures that all of the food waste is dumped into the large intestines with minimal effort.

This leads to efficient dumping of the food waste immediately you wake up. Just drink a glass of water first thing in the morning and youre all set to evacuate all the fecal matter from the body.

Hence, lying down on your left side sets up the body for the first bowel movement in the morning. If you suffer from frequent constipation and other bowel movement difficulties, this could be a great natural solution.

Make Your Room As Dark As Possible

You need light during the day, but not at night. To help your body reach a deep sleep, make your room as dark as possible.

Cover the windows with heavy curtains and get rid of all light sources in your room. Turn off any digital clocks or electronics that glow. Even the light from a nightlight can inhibit the secretion of melatonin.

This melatonin helps you fall asleep. The lack of it can keep you awake long after your regular bedtime. Even if you do doze off, your brain will register that small amount of light through your eyelids and you wont get the deep sleep you need.

Sleeping Positions In Pregnancy: Can I Sleep On My Back

Why Left Side Sleep During Pregnancy Is Best For The Fetus

Learn the facts about snoozing safely while carrying a baby, plus a few tips for making sleeping on your side more comfortable.

Are you an avid back sleeper? You may want to get used to a new sleep position now, since you shouldn’t sleep on your back after 20 weeks of pregnancy. When you lie belly-up, the weight of your uterus can compress a major blood vessel, called the vena cava. This disrupts blood flow to your baby and leaves you nauseated, dizzy, and short of breath.

Here are more tips for sleeping safely while pregnant:

Your Question: Why Is Sleeping On Your Left Side Better During Pregnancy

  • Does the baby sleep in the womb when the mother sleeps?
  • Because your liver is on the right side of your abdomen, lying on your left side helps keep the uterus off that large organ. Sleeping on the left side also improves circulation to the heart and allows for the best blood flow to the fetus, uterus, and kidneys.

    Why Are Pregnant Women Told To Sleep On Their Left Side

    Here’s something to expect when you’re expecting: hearing the phrase “Sleep while you can” repeated by every person you meet for 40 weeks.

    For pregnant mothers, that’s easier said than done especially if they’re fond of sleeping on their backs or bellies. Currently, many doctors tell pregnant women to sleep exclusively on their left sides at night. But why? What’s so bad about resting on the right or snoozing in a supine position?

    Turns out, there’s a good medical reason for it, and it involves an unseen Tetris game happening inside every pregnant woman’s belly.

    How To Get Comfortable In Bed

    Even if you sleep in the most beneficial position by trimester during your pregnancy, it can still be difficult to make yourself comfortable as you fall asleep. This is especially true if you have to get used to a position you dont normally sleep in. Thankfully, there are easy ways to make sure you can get a restful nights sleep, no matter where youre at in your pregnancy or what position youre in.

    If you find that you need more support around your back, belly, knees, or elsewhere, pillows are an easy and accessible solution. Regular pillows can be used to provide additional support where needed around your body, but a specialty pillow may work better for your bodys needs.

    A body pillow or a pregnancy pillow are both popular choices for many women, as these pillows are long enough to support your entire body. Some pregnancy pillows come in C or U shapes to provide better support for a womans abdomen and body while she sleeps. They can also help keep you comfortable and properly positioned while you sleep on your side.

    There are even special pillows for stomach sleepers while they are still able to do so. These donut-shaped pillows have a space in the middle to accommodate your abdomen and support the rest of the body while resting on your stomach.

    Sweet Dreams,Michael J. Breus, PhD, FAASMThe Sleep Doctor

    Strange Dreams During Pregnancy

    You may have strange dreams or nightmares about the baby, and about labour and birth. This is normal.

    Talking about them with your partner or midwife can help. Remember, just because you dream something, it does not mean it’s going to happen. Relaxation and breathing techniques may be helpful in reducing any anxiety you might be feeling.

    Get Some Sun During The Day

    Your body needs exposure to sunlight during the day to keep its internal clock ticking properly. If you dont get enough sun, melatonin secretionthe stuff that signals your body to sleepcan be disrupted.

    How much sun do you need to keep everything running smoothly? We recommend twenty to thirty minutes per day.

    If you go for a walk or a run, count that as your sun exposure for the day. If you want a less-active option, try reading a book outside or sitting by a window.

    While youre getting your Vitamin D, dont forget to protect yourself! For maximum skin protection against the suns harmful UV rays, we recommend Mustelas SPF 50 Mineral Sunscreen Lotion.We make our sunblock with mineral UV filters rather than chemical UV filters and leave out the parabens, phthalates, and phenoxyethanol that do more harm than good.

    The Best Sleeping Position In Pregnancy

    The best way to sleep during the second half of pregnancy is on your side. Some doctors recommend the left side over the right because the vena cava is located to right of your spine, so sleeping on your left side allows blood to flow more freely to your baby. However, this shouldn’t make a big difference, and it’s more important that you pick whichever side feels better.

    If you need help adjusting to side-sleeping, try supporting different parts of your body with a variety of pillows. One pillow between your knees and another below your hips can help you balance on your side more easily. Also test out sleeping with a full-body pillow placed behind your back or in front of you, or experiment with a wedge- shaped pillow, propping it under your side or chest.

    Another tip: If you’re waking up with aches, a firmer mattress might be the answer; a memory foam mattress supports your torso and limbs, and could make it easier to sleep in a position that is new to you.

    RELATEDThe Best Positions for Sex During Pregnancy

    What If I Wake Up On My Back While Pregnant

    Should you wake up on your back in the middle of the night, don’t freak out. Your body would get dizzy and nauseous before your baby was in any real danger of not getting enough oxygen. By the time your uterus is heavy enough to compress the vein, you’ll be so uncomfortable lying on your back that your body will flip over, even if you’re asleep.

    Tips On Comfortable Pregnancy Sleeping Positions

    12 WAYS TO HELP YOU SLEEP BETTER DURING PREGNANCY ⢠Really ...

    Not used to lying on your side? Or always been a side-sleeper but cant seem to get any rest now that youre expecting? Here are a few tips to tackle pregnancy sleep problems and get yourself comfy sleeping in the side position:

    • Use lots of pillows. Try crossing one leg over the other and putting one pillow between them and another pillow behind your back or any other combination that helps you sleep.
    • Get a special pillow. For extra support, try using a wedge-shaped pillow or a 5-foot full-body pregnancy pillow.
    • Prop yourself up. If pillows dont help, try sleeping in a semi-upright position in a recliner instead of the bed.

    Keep in mind, its normal to feel uncomfortable for a few nights or even a few weeks. Your body will most likely adjust to a new position given time.

    Sleep Positions To Avoid If You Have A Heart Condition

    Its still not clear what the best and worst sleeping positions are for people with heart conditions. Theres some evidence that sleeping on your left side may shift your heart and disrupt your hearts electrical current. Also, many people with heart failure report having trouble breathing in this position.

    Sleeping on your back can worsen sleep apnea and snoring. You should speak with your doctor before sleeping on your back if youre dealing with any breathing issues.

    Can I Sleep On My Back During Pregnancy

    Research has shown that in the third trimester 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. The advice relates to any episode of sleep, including:

    • going to sleep at night
    • returning to sleep after any night wakenings
    • day time naps.

    We dont want you to become anxious about this. If your pregnancy is uncomplicated your risk of stillbirth is low . Going to sleep on your side will make it even lower.

    Best Cooling Mattress: Brooklyn Bedding Aurora Hybrid

    As a pregnant woman, its normal to get uncomfortably hot, which makes it difficult to sleep. The Brooklyn Bedding Aurora Hybrid helps you stay cool and offsets sleeplessness due to overheating.

    The beds top layer contains 4 cm of CopperFlex® foam with TitanCool technology. The copper infusions in the foam are antimicrobial but also keeps the foam cool during the night. The TitanCool tech is a phase change surface built to draw heat away from the body so you maintain a normal temperature.

    The second layer is 5 cm of TitanFlex hyper-elastic foam. It rapidly responds to your movements for instant comfort and pressure relief.

    The third layer is 3 cm of memory foam to provide deeper pressure relief.

    The mattresss fourth layer is made up of 20 cm of Ascension X® coils. The coils support you, alleviate pressure, and have excellent motion isolation between people.

    Finally, the fifth layer of the bed is 3 cm of durable poly-foam which supports the coils.

    The Aurora Hybrid is both CertiPUR-US® certified and made in the USA. It includes a 120-night trial, a 10-year warranty, and free shipping.

    Brooklyn Bedding Aurora Mattress

    • Copper infused comfort foam promotes breathability
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    • 120-night sleep trial and 10-year warranty

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    Sleeping On Your Side During Pregnancy

    Spending the night on your sidespecifically the left sideis the best sleep position during pregnancy. Thats to get all the weight of the uterus off the right side to optimize blood flow, Twogood says. Its also for the comfort of the mom. Sleeping on your right side can still compress the IVC and isnt as safe as being on your left, but using pillows to prop up the uterus so its not sliding to the right side can sometimes be an option, she adds.

    Of course, if youve been a back or tummy snoozer all your life, changing to your left side can be hard. I fully recommend getting a pregnancy body pillow and getting it early, Twogood says. You want to optimize its use during pregnancy, playing with its positions and how it can support you best. You can also use it under your legs to decrease any hip or leg pain during sleep. If you still cant comfortably make the switch to your side, use pillows to prop yourself into an incline. Sleeping on your back at a 45-degree tilt can prevent a lot of the compression.

    Sleeping On The Left Side Regarding Your Heart

    Is sleeping on the left side bad for the heart? The answer is no. Sleeping on the left side is great for the heart. It allows consistent blood flow, optimum blood pressure, and several other benefits.

    Have you come across any material that claims that this sleeping position poses any risks to the persons heart? Theres a ton of research to debunk that.

    The heart is probably the most important organ in the body. It is responsible for pumping blood to all areas of the body. This blood is pumped back to the right side of the heart after circulation.

    According to , sleeping on the right side exerts too much pressure on the vessels that pump the blood back to the heart. This can limit blood flow and hurt the bodys blood pressure.

    On the other hand, lying down on the left side stimulates little to no pressure on the vessels that pump blood back to the heart. This increases blood flow and oxygen supply to critical areas of the body. It also helps to maintain the right blood pressure for good overall health.

    Additionally, left-side sleeping curves the aorta to the left meaning a downhill pumping of blood from the heart to the rest of the body. It doesnt take a genius to know that pumping any fluid downhill is much easier and quicker than uphill.

    Try To Get Help With Older Children

    If you have other children, you could ask your partner to help when older children wake up at night. It can be hard enough to get a good nights sleep in pregnancy, let alone if youve already got a little one who wakes up in the night or climbs into bed with you just as youve managed to drift off.

    Tell your partner if youre having difficulty sleeping, and encourage them to help deal with your other children in the night. Or, they could get up with them in the morning to give you a bit of a lie-in.

    If older siblings sleep through but need constant attention during the day, try to get some sleep or rest whenever you can. Jenny says:

    If the older child goes to bed in the evening, you could also go to bed earlier, even if only for a couple of evenings in the week to catch up. If your partner is able to take the older child out for a few hours at the weekend you could get some rest then.

    Sleeping On Your Belly

    Until the second trimester, your belly doesn’t take up much space and shouldn’t bother you. As a matter of fact, it isn’t rare for your pregnancy to not be noticeable before your 4th month if it’s your first child.

    Perhaps you’re stopping yourself from sleeping on your belly in case you hurt the baby, but don’t worry: your fetus is comfortably settled in, weightless in the amniotic liquid, and the pressures he receives are very weak. You can sleep on your belly without worry as long as it’s not uncomfortable for you. However, you could quickly feel uncomfortable on your own- some women realize they are pregnant because sleeping on their belly suddenly feels uncomfortable.

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