How to sleep well during pregnancy

How to sleep well during pregnancy: Tips and positions

How to sleep well during pregnancy: Tips and positions

Knowing how to sleep well during pregnancy is essential for enjoying restful sleep during those crucial nine months for both your life and your baby's.

Expecting a baby is an exciting time that brings many changes to a future mother's life. But, did you know that being pregnant also affects your sleep habits and how you sleep?

After nutrition, good rest is one of the most important factors for your health and your baby's. Enjoying long hours of sleep during pregnancy and doing so under the best conditions aids fetal development and ensures that both you and your little one reach childbirth healthy, rested, and stress-free.

Wondering how to sleep well during pregnancy? As sleep specialists, Vilma Sleep provides you with all the keys. In this article, we'll tell you what the main causes of insomnia in pregnant women are, we'll advise you on which sleeping positions are best and which ones to avoid, and we'll explain the importance of choosing a good mattress and appropriate pillow. Stick with us!

Causes of Insomnia During Pregnancy

Many pregnant women struggle to fall asleep or have trouble staying asleep because they wake up frequently and have difficulty getting back to sleep. There are several causes of insomnia during pregnancy, here are some of the most common ones:

  1. Increased urinary frequency: Many pregnant women have to get up to pee several times during the night, disrupting their sleep.
  2. Back pain: This can be due to the growing belly as the delivery date approaches or from resting on an inadequate mattress or in an unsuitable position.
  3. Gastroesophageal reflux, nausea, or vomiting: Some pregnant women experience these symptoms continuously during pregnancy, causing discomfort that makes it difficult to sleep.
  4. Fetal movements: Baby movements in the womb can cause discomfort, especially when they are very active. This situation also contributes to the problem because the future mother's nervousness about not being able to sleep can also affect the fetus, increasing movements.

Best Sleeping Positions During Pregnancy

We know that sleeping well during pregnancy can be challenging. During those insomnia moments, you can try these four positions:

  1. Lying on the left side: According to specialists, this is the best position for sleeping while pregnant because it helps natural blood and nutrient flow to the uterus while promoting kidney waste elimination. Important: Try to keep the same direction and angle in your shoulders and hips.
  2. Lying on the right side with a pillow between your legs: This is a great position for falling asleep because it allows you to keep your back straight while avoiding putting one leg's weight on the other. You can also rest your belly on the pillow to better relax your body muscles.
  3. With feet elevated on cushions: This is very helpful for relieving swollen ankles and leg cramps because it allows circulation to flow.
  4. Semi-sitting: This is the most recommended position on days when stomach discomfort prevents you from falling asleep. You can use pillows for support to find the comfort you need.

Sleep Positions to Avoid During Pregnancy

pregnant woman lying on her back

If you're pregnant, you should avoid resting in two positions:

  1. On your back: Although it's a highly recommended position in any other circumstance, you should avoid it during pregnancy because it can cause back pain, breathing difficulties, digestive issues, hemorrhoids, or affect blood circulation.
  2. On your stomach: Apart from finding it very difficult to sleep in this position while pregnant, you should also avoid it because it's detrimental to your circulation and back health.

The Importance of Mattress and Pillow

For sleeping well during pregnancy, as important as the technique is having the right rest products. Did you know that most people who don't sleep well suffer from this problem because of their mattress or pillow? Finding a mattress that suits your needs and replacing it when necessary is crucial for sleeping soundly.

However, ensuring deep and uninterrupted sleep isn't solely the responsibility of your mattress; you also need an appropriate pillow tailored to your needs and sleeping position.

At Vilma Sleep we help you choose the right mattress with our guide where we explain the different types of mattresses, their key characteristics, and when it's most advisable to opt for each of them. Additionally, if you need it, we also explain what you need to consider to choose a good pillow based on your sleeping position and other possible needs. Take note of our advice and start sleeping like a queen!

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