It is important to know a good sleeping position for pregnant women, so that pregnant women can rest comfortably and the condition of the fetus is safe, especially with the physical and hormonal changes that can cause pregnant women to have difficulty sleeping.
Good sleep time and quality is very important for everyone, especially during pregnancy. In addition to maintaining physical and mental health, quality sleep is also needed to support fetal development.
However, this becomes an obstacle for most pregnant women, both due to hormonal and physical changes, where they have difficulty getting a comfortable sleeping position.
Various complaints during pregnancy, such as muscle pain, back, cramps, and heartburn can also interfere with the rest time of pregnant women.
Therefore, pregnant women need to know a good sleeping position to reduce these complaints and maximize sleep quality.
Recommended Sleeping Position for Pregnant Women
The recommended sleeping position for pregnant women is tilted to the left. This position is recommended because it can increase blood flow to the placenta, so the fetus will get optimal blood flow. In addition, this position can prevent the uterus from pressing on the liver, which is located on the right side of the abdomen.
However, if you are not used to it or feel uncomfortable with sleeping on your left side, pregnant women can occasionally change their side to the right to reduce pressure on the left hip.
In addition, there are several other tips to help pregnant women get a more comfortable sleeping position, including:
- Place a pillow under your stomach and between your knees to keep the pregnant woman on her side.
- Position the pillow on the side of the lower body so that the chest is slightly raised and reduces shortness of breath.
- Stack a few pillows so that your head is elevated. This position can be applied by pregnant women to prevent stomach acid from rising into the esophagus.
Sleeping positions for pregnant women that need to be avoided
In the first trimester of pregnancy, pregnant women are usually still allowed to sleep in a supine position. However, to get used to sleeping in the recommended position or on your left side, pregnant women can start practicing from the first trimester of pregnancy.
In the second trimester of pregnancy, pregnant women are no longer advised to sleep on their backs. The reason is, this position can put pressure on large blood vessels and risk blocking blood flow to the fetus.
Sleeping in a supine position is also at risk of lowering blood flow to pregnant women, which can cause complaints such as dizziness, shortness of breath, and a faster heart beat.
Tips for Overcoming Difficulty Sleeping During Pregnancy
If pregnant women have trouble sleeping or wake up frequently at night, try the following suggestions:
- Make a schedule for going to bed and getting up at the same time every day.
- Relax as bedtime approaches by drinking warm milk or reading a book.
- Relaxation exercises, such as yoga and mindfulness.
- Avoid using your smartphone near bedtime.
- Limit caffeinated and fizzy drinks and fatty and spicy foods.
- Avoid heavy meals at least 3 hours before bed to prevent digestive complaints, such as stomach acid.
If pregnant women often wake up feeling leg cramps, try to eat foods high in calcium, such as broccoli, bok choy, spinach, oranges, and papaya. Do not forget to also meet the needs of drinking water every day.
The sleeping position of pregnant women may vary according to the health conditions of the mother and fetus. If pregnant women experience certain health problems and cannot be treated with some of the tips above, don't hesitate to consult a doctor so that the cause can be identified and treated appropriately.