Sleeping is an important part of our lives. The duration and quality of sleep affect our mental and physical development. Since it is an important factor influencing the body’s normal functioning, it is also associated with healthy fetal growth and development during pregnancy. We spend around one-third of our life asleep, yet the attention given to sleeping positions during pregnancy tends to be inadequate. Improper sleeping positions can lead to stillbirth and low body weight of the baby.
Pregnancy is divided into three major phases, primarily based on the fetus’s developmental changes and the mother’s pregnancy-associated changes. These three phases are: the first trimester – the first three months of pregnancy; the second trimester – the fourth to the sixth month; and the third trimester – the seventh to the ninth month.
First trimester
During the first trimester, the sleep position doesn’t make any difference, but later in the pregnancy, it does have a significant impact. Therefore, developing side sleeping habits during the first trimester is recommended. This phase starts with fertilization and is a crucial phase in the development of the baby inside the mother’s womb. Because of hormonal changes, you may also observe changes in your sleep cycle.
During the first trimester, you should develop healthy sleeping habits. Avoid using smartphones and reduce the amount of caffeine in your diet. Disturbed sleep cycles or deprived sleep may lead to other complications.
Second Trimester
You can still sleep on your stomach, but this can be uncomfortable later in the second trimester as the growth of the fetus is faster in this phase. From around 6 to 7 cm, the fetus grows up to 25 cm, and its weight increases by 30 times in the first trimester.
Suppose you are uncomfortable sleeping on your stomach. In that case, it is recommended to develop the habit of sleeping on your side as the supine position (sleeping on your back) suppresses the inferior vena cava (a blood vessel that carries blood from your legs to the heart). If you sleep on your back, you may get swelling in your feet and legs. The ideal sleeping position is the left side, but it also depends on your comfort.
Third Trimester
The baby is now around 3 kg to 4 kg, and if you sleep on your back, the weight will be on a large blood vessel that supplies blood supply to the uterus. Also, if you sleep on your right side, it will put weight on the liver.
A mother’s supine position (sleeping on her back) has been associated with stillbirth and other complications. So, it is recommended that you sleep on your left side with your legs tilted towards your chin. This will improve the blood flow in the uterus as well as in the baby. Other than the position while sleeping, your position should not be supine during long diagnostic or treatment sessions.
An insight from mamahood
Along with the sleeping position, the quality of sleep should also be observed during pregnancy. If you feel that you are not getting adequate sleep, then change your habits before bedtime. You can go for a walk or do some light exercises. Avoid eating spicy or junk food that can upset your stomach in the middle of the night. You should not take any pills for pregnancy-related sleeping problems. Instead, you can use soothing essential oils. If you have difficulty sleeping on your side, you can use pillows and cushions to support your back.
