Can't Get Comfortable (pregnancy sleep)485
Why can't I get comfortable?
Getting and staying comfortable in bed may be one of your biggest challenges during pregnancy. Back ache and pain in your pelvis are just two common niggles that candisturb your slumber.
More than two-thirds of pregnant women suffer from back pain and almost a fifth have pelvic pain. These pains may affect you more as your pregnancy progresses.
During your first trimester, your breasts may be too sore for you to lie on your front. And as your belly grows, lying on your front will become increasingly uncomfortable.
After 16 weeks of pregnancy, lying on your back for long periods can make you feel faint. That's because your baby is pressing on the major blood vessels.
Lying on your back for long periods can also increase the risk of you developingbackache and even low blood pressure.
What can I do to make sleep come easier?
It's a good idea to get into the habit of sleeping on your left side during your first trimester. Sleeping in this position is good for your baby, as it helps the flow of blood and nutrients to the placenta. It also helps your kidneys to get rid of waste products and fluids from your body. This in turn reduces any swelling in your ankles, feet and hands (oedema).
Lie on your left side, with your knees bent up and two or more pillows placed between your knees. This keeps the pressure off the muscles around your hips and pelvis. Placing a wedge-shaped pillow under your bump in bed can help ease the strain on your back.
One small study has suggested that women who go to sleep on their left side are less likely to have a stillborn baby than those that sleep in any other position. However, we don't understand what exactly causes stillbirth and many factors are involved. This study only looked at sleep-related factors, such as snoring, getting up to go the loo, as well as sleeping position. More research is needed into sleep patterns before we can draw any firm conclusions over sleeping positions.
If you wake up in the night and find yourself lying on your back, just turn over to your left side again to go back to sleep. You could try using pillows to help prop you onto your left side and to stop you rolling onto your back at night.
If lying on your side puts pressure on your hips, you could buy a piece of soft foam to go on top of your mattress. It'll help you get comfortable and increase air circulation. You should be able to find a foam mattress topper in a range of sizes from a department store or online.
Finally, in late pregnancy, if you really can't get comfortable in bed, try sleeping on a comfy armchair or propped up on your side on the sofa. There’s no evidence to prove this solution works, but doctors often recommend it.