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Best and worst sleeping positions for women during pregnancy

Avoid sleeping on your back during the gestational period. © Shutterstock

Your regular sleeping positions may not be good for you and the growing foetus during the gestational period. Figure out how you can make your bedtime more comfortable and snooze better.

Written by Aishwarya Vaidya |Updated : December 19, 2018 7:49 PM IST

Your body goes through many changes during pregnancy. These changes can prevent you from getting a good night's sleep. Some moms-to-be experience frequent urination, heartburn, back pain, shortness of breath, insomnia, but an ever-expanding midsection can make it difficult to sleep in a comfortable position. Furthermore, some sleeping positions may not be as safe for pregnant women and the growing foetus. Our suggestions on the best and worst sleeping positions will surely help your baby and you stay fit and fine.

Sleep on your side

Gynaecologists suggest that if you are pregnant, then you should sleep on your side, preferably on your left. Sleeping on your left side will help increase the amount of blood and nutrients which reach the placenta and your baby. If you have back pain, then opt for this position will be of great help. Place a pillow under your abdomen too. In case you experience heartburn while sleeping then try propping your upper body with pillows. Try lying on your side when you may experience shortness of breath.

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Prop your bed up

If you are suffering from heartburn then consider having your bed propped up near the head. Using books can do wonders by preventing your stomach acids from marching up to your esophagus.

Prop up your upper body

Pregnant women may experience trouble breathing while they are lying down. The best solution is to use pillows to prop your upper body up. This will reduce the amount of pressure that you're putting on your diaphragm. Doing so can help you to deal with heartburn as well.

Avoid sleeping on your back

According to a research published in The Journal of Physiology, a pregnant mother sleeping on her back during late pregnancy may cause problems for the foetus. It is a big no-no since it causes your increasingly heavy abdomen and uterus to press down on the major vein which works to return blood from your lower body to your heart. Lying on your back can make you feel lightheaded and dizzy, and interfere with the delivery of blood and nutrients to the placenta and your growing baby. Moreover, it can invite back pain, breathing problem, digestive system problems, low blood pressure, and decreased circulation in you and your baby.

Do not sleeping on your stomach

During pregnancy, your abdomen undergoes physical changes and makes it difficult for you to lie down on your stomach.

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