Pregnancy and insomnia
Can't fall asleep ? We'll tell you about natural solutions to fall asleep while keeping your baby safe and sound.
Lire la suite5 sleeping positions for pregnancy
Ever since you've been pregnant, your body seems almost foreign to you and you have a bunch of extra problems that cause (among other things) pregnancy insomnia. For example, trying to find a comfortable position to fall asleep.
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.
Sleeping on your back
You could also have trouble sleeping on your back. It is known as the best position for good blood circulation... but only if you're not pregnant!
As your pregnancy progresses, your uterus grows and puts pressure on your bladder and your blood vessels. Because of that, you can rapidly feel uneasy of stuffy. However, if you feel none of these symptoms, sleep on your back and don't bother about the rest: you can also raise your feet on a pillow for more comfort.
Starting with the 3rd trimester, it probably isn't possible for you to sleep on your back anymore. As a matter of fact, an American study from 2006 done on women 29 to 38 weeks into their pregnancy shows that this position puts pressure on the abdomen and diminishes the blood flow to the uterus. Avoid this position if you feel ill as soon as you lie down.
Sleeping on your right side
Sleeping on the right side is likely to exert pressure on your inferior vena cava (IVC). The IVC is a big vein slightly to the right of your body, in front of the spine. If obstructed, it can cause malaise - however, unlike what is usually thought, pressing on the IVC does not influence your baby's blood flow.
Sleeping on the left side
Young mothers are usually advised to sleep on the left side because this position improves blood flow and breathing. It's true! In any case, it improves them compared to other positions like on your back or on your right side.
When in doubt, if you're comfortable, sleep on your left side.
Three quarter position
If you're a hipster and nothing suits you, try this in betweener position.
It is very easy to get a maternity pillow that will help you support your head with more ease. It will also help you later if you choose to breastfeed. Keep one leg bent and one leg extended with a pillow or cushion between your thighs to allow proper blood flow and relieve muscular tension and your joints.There is extra pressure on your joints because from now on they're carrying a baby around all day.
For more comfort, don't hesitate to take many pillows and place them wherever you want: under your arms, under your belly, behind your back (to prevent rolling over during the night), an ergonomic pillow under your head and even more regular pillows to make sure your neck is well supported.
Listen to your body most of all
Even if you can read 1001 studies on the strengths and weaknesses of each sleeping position, don't disregard the obvious signs that your body is giving you. If you're sleeping in the wrong position, you should know immediately: either because you feel a malaise, light headed, pain in your back and hips, either because your baby will give you little kicks until he will have switched to a convenient position in the amniotic liquid.
It is good to change positions multiple times a night, but don't freak out if you don't move much. It is very common to have trouble sleeping during a pregnancy, and it is much more important for a future mother to sleep well rather than wake up 10 times a night to reposition herself according to a cabalistic process which could hypothetically be microscopically beneficial...
Only your own feelings will give you the true key to comfort!
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