Tips for Sleeping Comfortably on Your Back During Pregnancy

As your pregnancy progresses, finding a comfortable sleeping position can be quite challenging. Sleeping on your back may seem like a natural choice, but as you enter the second trimester and beyond, it becomes less safe for both you and your baby.

In this blog post, we will explore how to sleep on your back during pregnancy safely and comfortably while ensuring optimal health for both mother and baby.

Why Is Sleeping On Your Back During Pregnancy Unsafe?

Sleeping on the back during pregnancy is not recommended because of two significant reasons:

1. Increased Risk Of Supine Hypotensive Syndrome (SHS):
When pregnant women lie flat on their backs, the uterus puts pressure on major blood vessels that carry oxygenated blood to vital organs such as the heart, lungs, brain and fetus. This compression causes a reduction in blood flow which leads to dizziness or faintness known as supine hypotensive syndrome (SHS).

2. Reduced Oxygen Supply To The Fetus:
Sleeping in this position also affects fetal growth since it reduces oxygen supply to the fetus due to decreased maternal cardiac output.

How To Safely Sleep On Your Back During Pregnancy

If lying down on your left side doesn’t work for you throughout the night or if you switch sides frequently while sleeping here are some tips that might help you sleep better when lying down directly flat at night:

Pregnancy Pillows And Wedges

Pillows designed specifically for pregnant women can help alleviate discomfort whilst lying down flatly in bed by positioning them correctly under my belly bump area or between legs/hips/knees.

These pillows come in various shapes and sizes where some cover entire body length whilst others just cover targeted areas like hips knees etc., so one should pick up accordingly based upon personal preference regarding what feels most comfortable overall.

One popular option is getting an adjustable wedge pillow that allows pregnant women to sleep at an angle of 30-45 degrees which is perfect for reducing pressure on the lower back and hips.

Change Your Sleep Position

If you are used to sleeping on your back, try switching it up. Experiment with lying on your left side or propping yourself up with pillows. This can help alleviate the strain caused by a flat position.

One way to see if this works for you is by placing a pillow behind your back and another between your knees. You’ll want to make sure that there’s no gap between the mattress and these cushions so they remain in place throughout the night.

Try Breathing Exercises

Breathing exercises such as diaphragmatic breathing or belly-breathing techniques enable pregnant women to inhale more oxygen while exhaling CO2 effectively through controlled breathwork.

This reduces stress levels, promotes relaxation, ensures proper circulation all over my body thereby eliminating chances of SHS significantly!

The Bottom Line

Pregnancy brings enough discomfort without adding sleeping woes into the mix. While it’s essential that expectant mothers get adequate rest at night, safety must be given priority when selecting sleep positions during pregnancy.

Sleeping in a comfortable position is necessary not only for expectant moms but also for fetal growth and development during pregnancy. We hope this blog post provides valuable information about how to sleep safely and comfortably on your back during pregnancy!