Pregnancy causes a fair amount of aches, pains, and awkward movements, especially with your growing belly. Getting a comfortable sleeping position while pregnant can be a challenge, especially at a time when a number of pregnant women are already struggling with insomnia. However, taking a few steps to prepare before lying down or going to bed can have an effect.
Step
Part 1 of 3: Preparing to Lie down
Step 1. Gather two or three pillows on the bed, or use a body pillow
When trying to lie down while pregnant, a pillow is your best friend. Before lying down, stack pillows and ask your partner to help you position them so you can feel comfortable. Long pillows, such as body pillows, are great for supporting your back when lying on your side, or for cuddling when sleeping on your side.
You can also use a pillow to support your head to prevent acid reflux when lying down, then place a pillow between your knees or under your stomach to take the pressure off your back and legs. Many stores also sell long body pillows that are designed to be positioned between your legs to support your hips during pregnancy
Step 2. Avoid drinking water right before lying down
Your doctor may advise you to drink water during pregnancy so that your body does not become dehydrated. However, avoid drinking a glass of water before lying down or going to bed as this can wake you up several times during the night to urinate. Stop drinking water an hour before going to bed.
Step 3. Eat a few hours before lying down
Many pregnant women suffer from acid reflux which can cause discomfort and interfere with sleep. Prevent acid reflux by avoiding spicy foods a few hours before bedtime or lying down. Wait at least two hours after eating to lie down and relax so as not to trigger acid reflux.
If you start to feel acid reflux after lying down, use a pillow to support your head. Elevating your head can help your body digest it
Step 4. Make sure your mattress doesn't collapse or sink
To ensure you get a good night's sleep, make sure your mattress is firm and the springs don't drop or slump. Lay your bed on the floor if the springs drop or use a board under your mattress to keep it flat and firm.
If you're used to sleeping on a softer mattress, you may find it uncomfortable to switch to a harder mattress. Stick to a softer mattress if that's what you've been using and you're having no problems getting a good night's sleep with it
Part 2 of 3: Choosing a Lying Position
Step 1. Lie down slowly and carefully
Sit on the bed, close to the headboard, and not the end of the bed. Move your body as far as possible on the bed. Then, lower your body to one side using your hands for support. Bend your knees slightly and pull them up onto the bed. Think of yourself as a log, rolling on your side or back.
Prepare a pillow on the bed so you can position it easily after lying down
Step 2. Try lying on your left side
Lying on the left side, or “left side position” will help circulate blood and ensure your baby is receiving adequate amounts of nutrients and oxygen from the placenta. Doctors also recommend sleeping on the left side to help overcome insomnia or other sleep disorders during pregnancy.
- Make yourself comfortable lying on your left side by placing a pillow between your legs and under your stomach, and a pillow or rolled-up towel behind your back. You can also hug a full-sized body pillow for more comfort.
- Another option is to sleep on your left side in a three-quarter position. Lie on your left side, place your forearm under your body and your left leg straight down. Bend your upper leg and place it on the pillow. Bend your upper arms and place a pillow under your head.
Step 3. Roll over to the right side if you feel uncomfortable
If the left side isn't comfortable for you, or feels awkward, try rolling onto your right side. Complications that occur with lying on the right side are almost non-existent, so it's okay to choose the right side if it feels more comfortable.
Step 4. Lie on your back in the first few weeks of pregnancy
Sleeping on your back is okay in the first few weeks of pregnancy, when your uterus isn't dilated and isn't putting any pressure on the vena cava, the vein that carries blood back from your heart. But after the second trimester, avoid lying on your back because it can cause nausea and dizziness. This risks reducing the delivery of oxygen to the baby.
In order to lie flat on your back comfortably in the first few weeks of pregnancy, place a pillow under your thighs and allow your ankles and feet to spread apart. You can also move one or both legs back and forth to release tension in your lower back
Step 5. Don't sleep on your stomach after the first trimester
Many pregnant women feel comfortable sleeping on their stomach during the first week of pregnancy, especially if they usually sleep on their stomach. However, this position can be uncomfortable once your uterus begins to dilate and you begin to feel as if you are carrying a large beach ball in your belly. Sleeping on your stomach after the first trimester can also harm your baby's health. So try to lie on your side or on your back for the rest of your pregnancy.
Keep in mind that your baby will also experience discomfort while you sleep or lie down and may wake you up from his kicks if he feels stressed by your sleeping position. If you wake up on your back or on your stomach, simply roll onto your left or right side. Feeling comfortable during pregnancy is very important
Part 3 of 3: Getting up from a Lying Position
Step 1. Tilt the body, if you are not already lying on your side
Slide your knees toward your stomach. Move your knees and feet to the edge of the bed. Use your arms for support as you push yourself into a sitting position. Swing your legs to the side of the bed.
You can also place a pillow between your legs to help you stand
Step 2. Take a deep breath before standing up
To avoid feeling dizzy or nauseous when standing, take a deep breath before getting out of bed. This will also prevent you from exacerbating any back pain you may be experiencing.
Step 3. Ask someone for help
Ask for help from a partner or someone near you to help you get up from a lying position. Have him hold your arm and help you slowly get out of bed.
