Safe sleeping positions during the first trimester of pregnancy
In this article
- Sleep deprivation during the first trimester of pregnancy
- The best sleeping position in the first trimester of pregnancy
- Is lack of sleep harmful to my child?
- Sleep aid during pregnancy
- Good sleep tips during the first trimester
- The worst sleeping position during the first trimester
- How much sleep do I need in early pregnancy?
Being pregnant is a wonderful experience and one we will cherish forever. However, it is also a time when your body is going through many physical changes. This can cause some discomfort and changes in your sleep patterns. If you have been pregnant before, you may have already experienced it. But this time the changes may not be the same. You may experience a whole new set of feelings and physical changes again. Here are some of the causes of insomnia and how you can get a good night’s rest during the first trimester of pregnancy.
Sleep deprivation during the first trimester of pregnancy
Studies have shown that women have the most difficulty sleeping during pregnancy. Early pregnancy symptoms are often the cause, and understanding these symptoms can help you better manage your sleep. Some of the causes of changes in your sleep patterns are:
This is one of the symptoms of pregnancy that appears early in pregnancy. The high levels of progesterone in your body during pregnancy can make you feel sleepy throughout the day. Although the duration of your sleep may increase, the quality of sleep is likely to decrease during the first trimester because you are often awake.
2. Physical discomfort
It can be difficult to sleep well if your breasts are sore and tender or if you have pelvic cramps. Also, if sleeping on your stomach is your preferred sleeping position at the moment, you may find it difficult to sleep this way once you become pregnant.
3. The necessity to urinate
Changes in progesterone levels and an expanding uterus can put pressure on your bladder, increasing the urge to urinate. This can cause you to wake up a lot at night, interfering with your sleep.
4. Morning sickness
Although it is known as morning sickness, nausea can occur at any time of the day or night.
Again, progesterone is a cause of heartburn quite often during pregnancy. Heartburn is a specific burning in your chest and/or throat, as if “your heart was on fire.” As progesterone relaxes the muscles of the esophagus, stomach contents can go back up resulting in indigestion, which in turn can disturb your sleep.
It is understandable that you are concerned about all the changes you are going through during pregnancy, especially if it is your first time. Dealing with physical and emotional changes can be stressful and affect your sleep habits.
The best sleeping position in the first trimester of pregnancy
At first glance, it may seem that there is no comfortable sleeping position during the first months of pregnancy. As your pregnancy progresses, it becomes difficult to sleep on your back and stomach. So, if those are the only two cases, it’s time to change your preferences. You can try one of the following sleeping positions during early pregnancy to ensure a full night of restful sleep:
1. Sleeping on the side (SOS)
Sleeping on the right or left side, at all stages of pregnancy, is considered safe and comfortable. It’s best to switch sides and not sleep on one side for long periods of time, especially on the right side (since sleeping on your right side can increase heartburn).
2. Sleeping on the back
While it may not be one of the best sleeping positions during pregnancy, lying on your back does work initially during pregnancy. In the first trimester, you may feel fine. When your belly swells, it can put pressure on your back, intestines, and vena cava, disrupting blood flow to and from your heart and down your body. Sleeping on your back for a long time during pregnancy can lead to back pain, hemorrhoids, and low blood pressure. So it is best to try to avoid this position, even if it is a good sleeping position during early pregnancy. It is best to try to quit this habit early during pregnancy.
3. Sleeping on the left side
The best option is to sleep on your side, especially on the left side, no matter what stage of pregnancy you are in. This helps ensure maximum flow of blood and nutrients to the placenta while improving kidney function.
With it, you can also prevent inflammation. Swelling often occurs in the hands, feet, or ankles during pregnancy.
4. The pillow
If you’ve tried all of these different sleeping positions but aren’t really comfortable yet, it might be time to move on to pillows.
- Lie on your side with your legs bent and a pillow between your knees. You can also support your stomach with a pillow at the same time and see if that works for you.
- Place a pillow or pillow behind your back while you sleep on your side. This prevents you from rolling over on your back at any time.
- If you have difficulty breathing while trying to sleep, use a pillow placed on your side to raise your chest and make it easier for you to breathe.
- Use a few cushions strategically at different points until you find the position that works best for you.
- Carrying a special wedge pillow or body pillow or sleeping in a semi-reclined position also works for some women.
Is lack of sleep harmful to my child?
Sleep problems during pregnancy are very common and do not cause any harm to the baby. However, insomnia can be exhausting and leave you tired and drowsy all the time. Lack of sleep can lead to problems such as preeclampsia or high blood pressure. It can also be a harbinger of problems such as gestational diabetes and pulmonary hypertension. Sleep deprivation can also affect the duration of labor and the type of delivery you will eventually have. Therefore, whenever you feel tired or exhausted during pregnancy, it is important to take short naps.
Sleep aid during pregnancy
There are some simple and safe sleep aids you can use to ensure you get the sleep you need during the crucial first trimester of pregnancy. Getting enough sleep is essential to your well-being so that you can have a trouble-free and smooth delivery.
1. Set time
Set a sleep schedule. Yes, you read that correctly! Plan your nap sometime between 2 and 4 in the afternoon and thereafter to make sure you can get a good night’s sleep. It can also be a short nap for cats instead of a long one.
2. Forget the bed
There is no rule that you should catch forty winks in your bed. Find a comfortable chair or sofa that feels comfortable to put on and take off. Even a cozy rocking chair on the balcony can be a great idea for a quick sleepover.
3. Overcome Jealousy
Eat at least two hours before bed so that your meals settle down a bit. While sleeping, be sure to elevate your head with an extra pillow and not lie flat. If you think you might be feeling hungry late at night, grab a glass of warm milk and eat something before you start getting ready for bed.
4. Limit fluids at bedtime
Pregnancy can cause more frequent urination, especially during the night. Therefore, try to limit your fluid intake a few hours before your bedtime. But make sure to stay hydrated throughout the day by drinking water, juice and milk at regular intervals.
5. Fight nausea
If morning sickness strikes you at odd times and keeps you up at night, it’s time to deal with it. Keep some crackers or pretzels on your bedside table. Also try to eat six small meals during the day instead of three large meals.
6. Get comfortable
Use as many pillows and pillows as you want to feel comfortable before bed. Lengthy pillows or special pillows that support the abdomen and back can be very helpful throughout all stages of pregnancy.
7. Learn to relax
While you sleep, get rid of all your worries, take tasks out of your mind and focus on getting rest. If the prospect of childbirth scares you, talk to someone about it or write it down in a diary. Clean up the sugar and caffeine in the evening and do something soothing for a while before heading to bed. Soothing music, a soothing bath, or a glass of warm milk can do the trick.
Good sleep tips during the first trimester
Relaxation techniques and moderate exercise can help promote good sleep habits during pregnancy. This can help relax your body and muscles while calming your mind.
If you haven’t practiced yoga before pregnancy, sign up for a class for pregnant women and you’ll get personal attention. The main focus areas should be the neck, shoulders, back, waist and legs. It can also help your body stay flexible during labour.
Deep breathing and meditation can calm bloated nerves while stabilizing the heart rate and reducing muscle tension. It also helps promote a good night’s sleep
3. Get a massage
Massaging your hands and feet is a great way to reduce stress and discomfort. If your doctor says yes, get an appointment that specializes in prenatal massage.
4. Your Thought Channel
As you get ready for bed, imagine a beautiful scene in your mind. From a calm lake to a meadow of flowers, something looks as fun and inviting as that. Imagine every little detail as a place to distract your mind from stressful worries and thoughts. It can take your mind to a peaceful sleep at night.
Ignore your exercise regimen just because you are pregnant. In fact, moderate exercise every night has been shown to be effective in promoting good sleep. It is not recommended to exercise close to your bedtime. The best time to exercise is during the day and evening time.
The worst sleeping position during the first trimester
It is better to take a safe and comfortable sleeping position early in your pregnancy, rather than waiting until you are next. Apart from avoiding back pain and body aches, it also helps you avoid issues like low blood pressure and digestion issues. Here is a list of poor sleeping positions during pregnancy, which you should avoid throughout your pregnancy:
1. On your belly
Sleeping on your stomach during pregnancy should be avoided at all costs. It is considered the worst sleeping position during pregnancy. It can also cause lower back pain while keeping your neck muscles tense. When your belly starts to grow, lying on it may not really be a good idea. This can cut off blood flow to the fetus, not to mention the dizziness and nausea that accompanies it.
2. On your back
Sleeping on your back during pregnancy is an open invitation to aches and pains. As the uterus grows, it causes a lack of oxygen to the fetus. It can also affect the function of the digestive system in addition to leading to low blood pressure or poor circulation. This appears as dizziness when you get up suddenly from a sitting or lying position. Sleeping on your back may also block the vena cava, which carries blood from the lower extremities to the heart. Sleep apnea and snoring may also appear when lying down.
How much sleep do I need in early pregnancy?
Although the normal sleep requirement for adults is between 7 and 10 hours during pregnancy, this is likely to rise because your body is going through a major change. Excitement, surprise, discomfort, and pain are all part of pregnancy and can also keep you awake at night. There are no hard and fast rules about this, but it’s best to sleep whenever your body tells you to. The number of hours varies from woman to woman because every person is a different person.
If you’ve been pregnant before, you know how tired and exhausted it can be during pregnancy. Make sure you get some extra sleep to make up for all of this. About nine hours of sleep can be considered normal for a pregnant woman to stay healthy and have a complication-free delivery. Be it in the first or second pregnancy, adequate sleep is essential for everyone, especially during the different stages of pregnancy.
Follow these tips, but remember: Don’t panic if you wake up and find yourself in one of the unwanted sleeping positions that you should avoid. Your body can find a comfortable position while you sleep. Remember to get a good night’s sleep whenever you can during pregnancy, because once the baby comes along, sleepless nights become the norm!