The wrong sleeping position in pregnant women can invite various health problems, such as swelling of the feet, muscle aches, snoring, decreased blood pressure, or even increased blood pressure.
The Best Sleep Position for Pregnant Women
The following is some information about the recommended sleeping position of pregnant women.
Avoid supine position
After entering the second trimester of pregnancy, especially after the fifth month, pregnant women are advised not to sleep in a supine position. Pressure in large blood vessels, namely the aorta and inferior vena cava, can increase if the pregnant woman sleeps in a supine position. This pressure can inhibit blood circulation to the mother’s body, including the fetus.
Sideways to the left
Some experts recommend that pregnant women sleep in a sideways position to the left. This aims to facilitate blood circulation, both to the heart and to the uterus, fetus and kidneys. In addition, lying sideways to the left makes the stomach in a comfortable position and does not suppress the liver located on the right side.
Sleeping position sideways to the left can also reduce swelling of the ankles, legs, and hands. That is because this position helps the kidneys work more freely in cleaning up waste and liquid from the body. If the kidneys hold back liquid and residual substances, pregnant women can experience swelling or edema.
However, some experts say there is no need to worry too much about sideways left or right, as long as this position makes pregnant women feel comfortable.
Use a pillow
Pillows can help make the sleeping position of pregnant women feel more comfortable. If a pregnant woman feels shortness of breath or breathing feels heavy, place a pillow under the side of the body to raise the chest position. If pregnant women feel pain in the pit of the stomach, place a few pillows to prop the head and back so that the upper body position becomes higher. Pregnant women can sleep in a half-sitting position to help stomach acid not rise. Meanwhile, to support the body in a sideways position to the left, you can put a pillow on the side of the abdomen and between the legs or knees. Pregnant women can also use special pillows for pregnant women to make sleep more comfortable.
Do This If It Is Difficult To Sleep Well
Naturally, if pregnant women find it difficult to sleep well at night because they can experience various disorders, such as often waking at night due to frequent urination, feeling short of breath, the heart feels pounding due to increased heart rate, back pain and leg cramps, constipation, or pain in the pit of the stomach. In addition, stress can also make it difficult for pregnant women to sleep. To help you sleep at night, the following steps might help.
- Make a sleep routine and wake up at the same time every day.
- Avoid exercising when approaching bedtime.
- Relax before going to bed, like drinking warm milk mixed with honey.
- Avoid drinking tea, coffee or soft drinks, because it generally contains caffeine.
- Take pregnancy exercises regularly. Besides being able to make the body fitter, meeting with fellow pregnant women can be an opportunity to share stories and reduce anxiety.
- If you experience cramps in your legs until you wake up from sleep, try to push your feet to the wall and push gently until you feel the pull in the calf muscles and the back of your thighs. Hol
d for a while until the cramps subside.
In addition to noticing the sleeping position of a comfortable pregnant woman, also make sure you get enough calcium to reduce cramps in the legs. In addition, you can get various other important nutrients by eating vegetables, fruits and milk in a balanced manner. To meet nutritional needs, pregnant women also need to take prenatal vitamins. In addition, routinely check for pregnancy at the obstetrician to monitor your health condition and the fetus.