3 Safe Sleeping Position of Pregnant Women
Windowofworld.com – Sleeping position of pregnant women should not be considered trivial matters. Enlarged fetus can make the mother’s sleeping position to go awry. What’s more, pregnant women also find it difficult to move to change sleeping positions.
Good Sleeping Position of Pregnant Women
Here are some information about the recommended sleeping position of pregnant women.
1. Avoid supine position
After entering the age of the second trimester of pregnancy, especially after the fifth month, pregnant women are advised not to sleep in a supine position. Pressure on large blood vessels, namely the aorta and inferior vena cava, can increase if the pregnant woman sleeps on her back. This pressure can inhibit blood circulation to the body of the mother, including the fetus.
2. Sideways to the left
Some experts recommend pregnant women to sleep in a sideways position to the left. It aims to facilitate blood circulation, both to the heart and to the uterus, fetus, and kidney. In addition, lying sideways to the left puts the stomach in a comfortable position and does not compress the liver located on the right side.
Sleeping position sideways to the left can also reduce swelling of the ankles, legs, and hands. That’s because this position helps the kidneys work more freely in cleaning up residual substances and fluids from the body. If the kidneys hold fluid and residual substances, pregnant women may experience swelling or edema.
However, some experts say there is no need to worry too much about whether to turn left or right, as long as this position makes pregnant women feel comfortable.
3. Use a pillow
Pillows can help make the sleeping position of pregnant women feel more comfortable. If the pregnant woman feels short of breath or feels heavy breathing, place a pillow under the side of the body to raise the chest position. If the pregnant woman feels pain in the gut, put 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 the stomach acid does 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 you have difficulty sleeping soundly
Naturally, if pregnant women find it difficult to sleep well at night because they can experience various disorders, such as often waking up at night due to frequent urination, feeling short of breath, heart palpitations 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 sleep at night, the following steps may help.
- Make a bedtime routine and wake up at the same time every day.
- Avoid doing sports when approaching bedtime.
- Do relaxation before bed, like drinking warm milk mixed with honey.
- Avoid drinking tea, coffee, or soft drinks, because it generally contains caffeine.
- Follow 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 have cramps in your legs until you wake up from sleep, try to tread your feet against the wall and push slowly until you feel a pull on the calf muscles and the back of the thigh. Hold for a few moments until the cramps subside.
In addition to paying attention to the comfortable sleeping position of pregnant women, make sure you also get enough calcium to reduce cramps in the legs. In addition, a variety of other important nutrients you can get by eating vegetables, fruit and milk in a balanced way. To meet nutritional needs, pregnant women also need to take prenatal vitamins. In addition, routinely check for pregnancy at the obstetrician to monitor the condition of your health and the fetus.