As if growing a tiny human wasn't challenging enough, pregnancy also brings a slew of changes that can affect nearly every aspect of your life - including how you sleep. One of the most common pieces of advice that pregnant women hear is to sleep on their side, but why is that? Let's delve into the science behind side-sleeping during pregnancy and why it's recommended.
The Science of Sleep and Pregnancy
During pregnancy, your body goes through a myriad of changes, and some of these can interfere with your sleep. For instance, increased levels of progesterone can cause excessive daytime sleepiness and frequent nighttime awakenings.
Moreover, as your baby grows, it can put pressure on your organs and cause discomfort. This is where the sleeping position comes in. The position you sleep in can significantly impact your comfort and the safety of your baby.
The Case for Side Sleeping
The main reason why side sleeping is recommended, specifically left-side sleeping, is due to the anatomy and physiology of your body. The left side of your body is where your liver, stomach, and spleen reside. By sleeping on your left side, you can help take the pressure off these organs and increase circulation to your heart, which benefits both you and your baby.
This position also enhances kidney function, which means better elimination of waste products and less swelling in your hands, ankles, and feet.
What About Back Sleeping?
Sleeping on your back during the later stages of pregnancy can cause issues such as backaches, breathing difficulties, digestive problems, haemorrhoids, and low blood pressure. Most importantly, it can lead to decreased circulation to your heart and your baby.
When you lie on your back, the weight of your uterus can compress the inferior vena cava (IVC), a large vein that carries deoxygenated blood to the heart. This can decrease the blood flow to your baby and cause complications.
Tips for Comfortable Side Sleeping
Switching to side sleeping can be a challenge, especially if you're used to sleeping on your back or stomach. Here are some tips to make the transition smoother:
- Invest in a Maternity Pillow: These are specially designed to support your changing body and can make side sleeping much more comfortable. The Sleepybelly maternity pillow can provide support to your belly and back, making side sleeping easier and more comfortable.
- Practice Good Sleep Hygiene: Maintain a regular sleep schedule, create a peaceful sleep environment, and avoid screens before bedtime to improve the quality of your sleep.
- Stay Active: Regular physical activity, such as prenatal yoga or walking, can help you sleep better. Just make sure to finish exercising at least three hours before bedtime.
- Limit Fluid Intake Before Bed: This can minimise nighttime bathroom trips, a common disruption for pregnant women. However, make sure to stay well-hydrated throughout the day.
- Try the 'SOS' Position: SOS stands for 'Sleep On Side'. If you're feeling uncomfortable, try lying on your left side, bend your knees and legs, and put a pillow between your legs.
Conclusion
While side sleeping, particularly on your left side, is recommended during pregnancy, it's essential to listen to your body. If you wake up in a different position, don't panic. Simply roll over to your side again.
Remember, the goal is to get the best sleep possible while keeping yourself and your baby safe and comfortable. If you have any concerns about sleep during pregnancy, it's always a good idea to talk to your healthcare provider. Happy sleeping!
As if growing a tiny human wasn't challenging enough, pregnancy also brings a slew of changes that can affect nearly every aspect of your life - including how you sleep. One of the most common pieces of advice that pregnant women hear is to sleep on their side, but why is that? Let's delve into the science behind side-sleeping during pregnancy and why it's recommended.
