Pregnancy involves more than just some pain, discomfort and difficulty moving, especially as the belly grows. Finding a comfortable sleeping position when you are expecting a baby can be quite a challenge, especially if you already suffer from insomnia. However, a few simple steps while you lie down or go to sleep are enough to solve the problem and find some relief.
Steps
Part 1 of 3: Prepare to Lie Down
Step 1. Get two or three pillows or use a specific one for body support
When trying to lie down during pregnancy, pillows are your best friend. Before you go to bed, gather up lots of pillows and ask your partner to help you position them comfortably for you. A long pillow, such as a full-body support pillow, is perfect for resting your entire back on when you lie on your side, or for hugging it when you sleep on your side.
You can also use a pillow to support your head and find relief from heartburn when you lie down. You can also put a pillow between your knees or under your belly to relieve pressure on your back and legs. Many stores also sell a long body pillow that is specifically designed to be placed between the legs and support the hips during pregnancy
Step 2. Don't drink water just before bedtime
Your doctor will probably advise you to drink a lot to stay well hydrated during pregnancy, but you should avoid drinking a few drinks before going to bed. otherwise you risk having to get up several times in the middle of the night to go to the bathroom. Therefore, avoid drinking at least an hour before you plan to go to sleep.
Step 3. Eat a few hours before lying down
Many pregnant women suffer from heartburn, which can create discomfort and disrupt sleep. You can prevent this malaise by avoiding eating spicy meals a few hours before or just before bedtime. Ideally, wait at least two hours after eating, before going to bed and relaxing so that you don't suffer from acid reflux.
If you start to feel stomach discomfort and pain when you lie down, grab a pillow and lift your head; in this way you facilitate the digestion process
Step 4. Make sure the mattress does not sag or collapse
If you want to make sure you get a good night's sleep, you need to get a firm mattress and keep the slatted base from sagging or sagging. Place the mattress directly on the floor if the slatted base is sagging, or use a wooden plank under the bed to keep it stable and even.
If you are used to sleeping on a softer mattress, you will probably have some trouble adjusting to this change. In this case, keep your old mattress, if you have no difficulty during the night and can sleep well all the time
Part 2 of 3: Choosing the Position to Lie Down
Step 1. Lie down slowly and carefully
Sit on the bed, closer to the headboard than to the bottom. Move your body farthest from the edge. Then lie on your side supporting yourself with your hands, bend your knees slightly and lift them onto the bed. Try to imagine yourself as a stiff torso and try rolling onto your side or back.
Make sure the pillows are ready on the bed so you can easily place them once you're lying down
Step 2. Try lying on your left side
This position facilitates blood circulation and provides the baby with a sufficient amount of nutrients and oxygen through the placenta. Doctors also recommend sleeping in this position to reduce insomnia or other sleep disturbances during pregnancy.
- Get comfortable on your left side with a pillow between your legs, one under your belly, and a rolled-up pillow or towel behind your back. If you want maximum comfort, you can also hug a pillow as long as your body.
- Another solution is to sleep on the left side in a three-quarter position. Lie on your left side, placing the arm on the same side behind you and the corresponding leg outward and downward. Bend the other leg, the top one, and place it on a pillow. Also bend your right arm and put a pillow under your head.
Step 3. Lie on your right side if you feel uncomfortable on the other
If you find that you are not comfortable on the left side, try turning to the right. There are no particular complications if you sleep on this side, so you can do it quietly to improve comfort.
Step 4. Lie on your back only during the first few weeks of pregnancy
This position is fine in the first weeks of pregnancy, when the uterus has not yet dilated too much and is not yet putting any kind of pressure on the vena cava (the one that brings blood back to the heart). But, from the second trimester, you need to avoid sleeping on your back, as you may suffer from nausea and dizziness and the baby may get less oxygen.
If you want to lie comfortably on your back during the first few weeks of pregnancy, place a pillow under your thighs and let your legs and feet fall limply outwards. You can also turn one leg out or in to release any tension in the lower back
Step 5. Avoid sleeping on your stomach after the first trimester
Many pregnant women are comfortable sleeping on their stomachs during the first week of pregnancy, especially if this is their usual position. When the uterus begins to widen, however, this position becomes decidedly uncomfortable, especially when the uterus reaches a considerable size and you may feel like you are sleeping with a large beach ball on your stomach. Also, sleeping on your stomach could damage the baby, so from this point in your pregnancy you should try to lie on your side or back all the way up to the time of delivery.
Keep in mind that the baby may also feel uncomfortable while you are sleeping or lying down and may wake you up with a kick if he feels uncomfortable because of your position. If you wake up and find yourself on your back or in a prone position, simply roll onto your right or left side. However, it is vital that you feel comfortable throughout your pregnancy
Part 3 of 3: Getting up from the Lying Position
Step 1. Roll to one side if you are not already in this position
Bring your knees towards your belly and then push them close to the edge of the bed, supporting yourself on your arms just like you did when you lay down. At this point, extend your legs over the edge of the bed.
You can also put a pillow between your legs to help you lift yourself up
Step 2. Take a deep breath before standing up
To avoid feeling dizzy or nauseous when standing up, take a long breath. This also prevents you from aggravating any back pain you may already be suffering from.
Step 3. Get someone's help
Ask your partner or someone nearby to support you and help you lift you from the lying position. Have the person grab you by the forearms and gently help you out of bed.
