5 tips to sleep better during pregnancy
May 20, 2021
From avoiding your favourite exercise to giving up certain foods, there’s a long list of pregnancy do’s and don’ts. Sleep positions are one such concern.
Here are some facts related to sleep positions during pregnancy and how the way you lie down affects your health and of your baby’s too.
Side sleeping: Left vs. right
As your pregnancy progresses, doctors recommend sleeping on your side. The reason being blood flow. With the growing size of the fetus, there is a greater chance of reduction in the blood flow to the uterus.
There’s a lot of mixed data on whether lying flat on your back during pregnancy contributes to an increased risk of stillbirth. Currently, only a limited number of studies are available on this topic. More research is needed to be certain whether or not there is an association between stillbirths and sleeping positions up to 30 weeks of pregnancy.
How to sleep during pregnancy?
Sleeping on Sides is anyway considered safe- be it right, or left.
Sleeping on your left side during pregnancy is the “ideal” scenario. Sleeping on the left side allows sufficient flow of blood from the inferior vena cava (IVC). This is a large vein that runs parallel to your spine on the right side and carries blood to your heart and, in turn, to your baby. Sleeping on your left side also helps to relieve the pressure off your organs like liver and kidneys. This helps to reduce the swelling in your hands and feet.
If the left side is considered to be ideal, should we avoid the right side? Not necessarily. Research studies have shown that the right side is equally safe as the left side while sleeping. There’s only a slight risk of IVC compression if you choose the right side, but you can choose whichever side you are comfortable with.
Here are a few tips that would help you sleep better in Pregnancy:
- Set up a regular sleep and wake up cycle
- Exercise regularly like walking and following trimester-wise yogasanas on the app
- Practice Yoga Nidra every night before sleeping. You can access that in the iMumz app.
- Avoid Spicy food at night
- Reduce the intake of fluid at night
- Use sufficient number of pillows to sleep
- Take naps during the day whenever you feel sleepy
- Eat at least 2 hours hours before sleeping to avoid heartburn