Pregnant women usually require adequate sleep and rest to stay healthy and ensure the health and well-being of the baby. However, as the pregnancy progresses to the third trimester, it can be difficult for a pregnant woman to enjoy comfortable sleep due to the discomforting symptoms, which greatly impact rest and sleep. To pass this period healthily, it is crucial to adopt comfortable ways to ease sleep.
In the following lines, we will outline the main changes affecting sleep, the best sleep positions, when to see a doctor, and some sleep quality tips.
Why Must You Choose a Suitable Sleeping Position?
At the 32nd week, there is a huge growth of the uterus, which presses against all the internal body organs and blood vessels, disrupting sleep.
There are some sleeping positions which may be dangerous to the mother or the newborn, and these may affect blood pressure and the placenta, resulting in:
- Light-headedness or having low blood pressure.
- Noticeable swelling of the limbs.
- Difficulty breathing.
- Hip and back pain.
- Heartburn.
Therefore, an appropriate sleeping position must be decided to prevent these problems and ensure comfort for the mother and baby.
The Influence of Sleeping Position on Blood Pressure
Sleeping posture affects the mother’s blood pressure and blood flow to the placenta and fetus. Sleeping on the left side improves oxygen and nutrient delivery to the baby, while sleeping on the right side, back, or stomach causes the compression of blood vessels, leading to discomfort.
Since the liver is located on the right side of the body, the growing uterus pushes against the liver when lying on the right side, restricting blood flow to the heart, causing low blood pressure in some women, and reducing the liver’s function and performance.
How Physical Factors Affect Sleep?
During this stage, the body undergoes several physical changes which may have effects on the comfort of the pregnant woman, particularly when she is sleeping. Therefore, it is vital to select a comfortable sleeping position. These changes may entail:
- Uterine enlargement: The growing uterus presses other internal body organs, and blood vessels like the inferior vena cava, reducing blood flow.
- Weight gain: Along with the weight of the pregnant uterus and baby, weight gain can strain the joints and muscles.
- Heartburn: Normally progresses with pregnancy, but worsens in the supine position due to acid reflux.
- Muscle cramps and back pain: Due to hormonal changes and weight gain.
- Frequent urination: The pressure of the uterus on the bladder disrupts sleep throughout the night.
Best Sleeping Position for Pregnant Women
It is important to choose an appropriate sleeping position in order to get comfort and good sleep. The section below discusses some positions of sleeping and their benefits and side effects.
Sleeping on the left side
It is always recommended for pregnant women to lie on their left side, particularly in the third trimester, for these reasons:
- Improves venous return: It relieves pressure on the inferior vena cava, thus improving the blood flow to the uterus and kidneys and increasing the oxygen and nutrient supply to the baby.
- Reduces swelling: It helps prevent fluid retention in the feet and ankles.
- Reduces pressure on the liver: Promotes liver function and prevents complications.
- Relieves heartburn: It reduces pressure on the stomach and minimizes acid reflux.
Best way to sleep on the left side:
- Stretch your left leg fully and bend your right knee slightly forward to ease abdominal compression.
- Place a custom or pregnancy pillow between your knees to reduce hip pressure and improve comfort.
Sleeping on the Right Side
It is acceptable to sleep on the right side if it is not possible to remain in the left side position throughout the night.
As this sleeping position can put pressure on the liver and restrict blood circulation, it is recommended to:
- Limit staying in this position for long periods of time.
- Use supportive pillows for abdominal support, like a pillow between the knees.
Sleeping on the Back
Although sleeping on the back may be comfortable before pregnancy, during pregnancy, it can lead to health-related problems, especially in the late pregnancy, due to the following:
- Difficulty in breathing: Because of the weight of the uterus pushing on the diaphragm.
- Pressure on the inferior vena cava: Reduces blood flow to the heart, leading to dizziness, hypotension, and foot edema.
- Increased pregnancy complications: Some studies linked back sleeping during late pregnancy to risky complications such as preeclampsia.
- Additional back pain.
Sleeping on the Stomach
Sleeping on the stomach may be very difficult and unsafe during this period, because of the enlarged belly, which might directly press on the baby.
Tools to Improve Sleep Comfort
In some cases, sleeping positions may not be sufficient, and other methods could be helpful:
Supportive Pillows
Proper use of pillows can enhance sleeping and reduce symptoms related to pregnancy, such as back pain and swollen legs.
- Pregnancy pillow: This supports the abdomen and the back, relieves pressure, and fixes your body in a suitable position.
- Pillow between knees: Decreases pressure on the back and hips, and keeps legs from sliding during side sleeping.
- Back support pillows: Prevent sudden turning onto the back while sleeping.
Adjusting the Bed
- Elevate your head with additional pillows to avoid heartburn.
- Put a pillow or small towel under your ankles to decrease swelling of the feet.
Relaxation Techniques
Relaxation exercises are as important as other sleep aids, as follows:
- Deep breathing, listening to calm music, or performing meditation exercises will reduce your stress and increase sleep quality.
- A warm bath before bed can relieve muscle cramps and relax the body for sleep.
Adjusting Eating Habits
- Avoid heavy meals right before bedtime.
- Reduce the amount of caffeine consumed in the afternoon.
- Drink plenty of water during the day, but try to cut down before bedtime.
General Tips for Better Sleep During the 3rd Trimester
- Maintain a regular sleep pattern by bedding and getting up at fixed times each day.
- Have a light, healthy snack before bed to not feel hungry at night
- Use magnesium supplements after consulting the doctor to alleviate muscle spasms.
- Practice light exercises, such as walking or prenatal yoga, to enhance circulation and reduce stress.
- Wear comfortable, loose cotton clothes.
- Keep a comfortable room temperature and proper ventilation.
How to Deal with Insomnia or Discomfort During Sleep?
Insomnia often occurs during the 3rd trimester of pregnancy, and the woman can manage it as follows:
- Sleep on the left side with appropriate pillows.
- Cutting down on exposure to screens before sleeping
- Practice relaxation exercises
Read more: Insomnia: Practical Solutions for Restful Sleep
When Is a Sleep Disturbance Dangerous?
Consult your doctor right away if you notice any of these symptoms, which could be an indication of potential serious problems with your health:
- Breathing difficulties or sleep apnea.
- Severe dizziness or loss of consciousness.
- Chest discomfort or pain.
- Swelling in the face or extremities that occurs suddenly.
- Blurred vision or headache (may be indicative of preeclampsia).
In Conclusion…
Now, you are close enough to embrace your newborn. To welcome your child comfortably and safely, you must get enough sleep and rest. Proper sleeping position can improve blood flow to your heart and baby, alleviate any aches, especially back pains, and other painful pregnancy symptoms, and can be supported with other aids for comfortable sleeping. Feel free to consult a doctor if you face sleep problems or unusual symptoms.