How to sleep pregnant in the 3rd trimester. Choosing a sleeping position. What is the most comfortable and healthy position for sleeping during pregnancy?

An important part of our life and an integral element for maintaining health is good sleep. It is during sleep that we restore energy, “reboot” our brain and help all body systems prepare for a new day.

Think about any day when you woke up without sleep. The feeling of fatigue and weakness accompanies throughout the day, concentration is impaired, any little thing can cause irritation, and the most simple work becomes significantly more complicated in our eyes.

Prolonged neglect of sleep can cause serious violations health. To avoid such consequences, doctors recommend that adults sleep at least 7-8 hours a day. But pregnancy changes a woman’s lifestyle very significantly, and these changes also affect the duration of sleep.

Duration of sleep. Why do pregnant women sleep a lot?

To feel good during pregnancy and create all the conditions for normal development future baby, mothers begin to monitor their health more carefully, try to avoid stress, eat better, go for more walks fresh air and, of course, to rest properly.

Many people are surprised that pregnant women sleep a lot. But actually, there is nothing strange about this. The female body begins to work “for two”, the load on almost all systems and organs increases, so expectant mothers get tired faster and more often feel the desire to sleep. In addition, drowsiness is often caused by low blood pressure, which often happens during pregnancy, as well as decreased immunity and a lack of vitamins.

So that sleep is beneficial and has beneficial influence for the health of a pregnant woman, it is recommended to sleep about 12 hours a day. It doesn't have to be a one-time dream. It is much better not to lie in bed until lunch, but to set aside a couple of hours for a nap during the day.

Optimal time for mommy's rest night sleep from 22.00 to 7.00, that is, 9 hours to restore the body after the day's worries. After lunch, it is useful to set aside hours for sleep from 14.00 to 16.00 to “reboot” and regain some strength.

Some pregnant women claim that not used to sleeping during the day, so this system is not suitable for them. Of course, every body is different, but even if you don't get enough sleep, just resting and relaxing for a couple of hours after lunch will give you an influx of energy and significantly improve your overall condition.

Sleep problems

As already noted, expectant mothers sleep much more than non-pregnant girls. However, often even long sleep does not relieve the feeling of fatigue. Why is this happening?

First of all, during pregnancy the stage of drowsiness increases, when consciousness is still sensitive to even the most insignificant external stimuli.

In the first months of pregnancy, sleep problems may be associated not only with hormonal changes in a woman’s body, but also with psychological problems. This is especially typical for the first pregnancy. Upcoming changes in life give rise to worries and fears, which, in turn, negatively affects the quality of sleep. Often women complain of nightmares that interfere with proper rest.

The following months may also be accompanied by insomnia. The development of the fetus increases the load on the mother’s body, all systems begin to work in increased mode, and it seems that they simply refuse to rest.

During this period, sleep problems are provoked physiological reasons: appear painful sensations in the back, lower abdomen, legs, may occur night cramps in the muscles, the urge to urinate becomes more frequent, and indigestion often occurs. In addition, there may be dermatological problems(itching, inflammation).

Yes and growing belly can cause problems with choosing a comfortable sleeping position, which also makes it difficult to relax.
On recent months During pregnancy, the baby's activity may interfere with proper rest, but this may be a signal that the sleeping position is chosen incorrectly. How to choose optimal position for sleep during pregnancy, we will describe further.

It is not advisable to eat heavily before bed; it is best to avoid eating altogether two hours before bedtime. But considering that the desire to snack can be irresistible, and sleep on an empty stomach will also not be of high quality, you can allow yourself to drink a glass of kefir, fermented baked milk, eat fruit (banana, apple), or a small piece of meat. It is preferable to choose turkey, because... it contains natural lung hypnotic.

It is also advisable not to consume a lot of fluids in the evening to minimize the urge to urinate, which interrupts sleep.

Give it to your body physical activity. Natural fatigue from a walk or light exercise is a great way to promote healthy sleep. If weather allow, do not deny yourself a walk before bed. If this is not possible, then replace the walk physical exercise.

But they should be performed during the day, and not before bedtime, because the body, excited by the warm-up, will definitely refuse to plunge into healthy sleep. To prepare for bed, you can perform several relaxing exercises offered by a yoga course for pregnant women. This will help you get in the right frame of mind.

It will be useful to develop a certain sleep schedule so that the body itself knows when it is time to rest. Any rituals performed daily before bed can help form a routine. For example, you can take a warm bath with lavender oil or have a cup chamomile tea. Choose what you like.

It is advisable not to overload the body in the evening. All tasks that require stress (both physical and mental) are best done before evening.

Create conditions for comfortable sleep. Ventilate the room so that it is not stuffy, choose comfortable clothes for sleeping.

Choose the right pose.

Correct sleeping position during different periods of pregnancy. Sleeping on your back and stomach

One of the keys to healthy sleep and quality rest is right choice poses. Probably, everyone has their own preferences: someone sweetly falls asleep on their side, grasping the blanket with their knees, someone sleeps on their stomach, hugging a pillow, someone on their back. But when a woman becomes responsible not only for herself, but also for the unborn baby, she even has to choose a sleeping position taking into account her “position.”

Choosing a sleeping position in the first trimester

Let's first look at what happens to a woman's body during this period. In the first months, the uterus increases slightly, and the visually pregnant belly is still completely invisible. The fetus in the uterus is protected by the pubic bones. But already during this period, the sensitivity of the breast increases, as swelling of the mammary glands occurs.

What sleeping position should you choose? Almost any. However, doctors have differing opinions regarding the possibility of sleeping on the stomach.

Some experts argue that even early stages the expectant mother should stop sleeping on your stomach, even if this position is familiar and comfortable for her. This is explained by the fact that body weight transferred to the stomach during sleep can harm the development of the fetus.

But there are doctors who do not place any restrictions on the choice of sleeping position in the first trimester, arguing that the main thing is keep healthy and good rest for woman.

Who should you listen to? Of course, consult your doctor, because you trust this specialist. But if you want to get an outside opinion, we recommend choosing a middle ground.

When sleeping on your stomach does not cause discomfort, and this often happens due to increased breast sensitivity, you can safely sleep as comfortably as possible. However, it should be taken into account that in the future this position will still have to be abandoned. Therefore, you can take advantage of the moment and begin to relearn little by little.

Choosing a sleeping position in the second trimester

At this stage, the tummy begins to grow, because gradual increase uterus. Now the baby is protected only directly by the walls of the uterus and amniotic fluid.

However it still exists freedom in choosing a sleeping position. Again, only sleeping on the stomach raises doubts. The protection of the unborn child is no longer as reliable as in the first trimester, so the pressure of the mother’s body weight on the tummy will be sensitive. But often, problems with sleeping on the stomach do not arise during this period, because many women simply find it uncomfortable to sleep like that and change their position voluntarily.

Choosing a sleeping position in the third trimester

In the last months of pregnancy, the tummy becomes quite large, so it can cause some discomfort when choosing a comfortable sleeping position.

What do the doctor's say? It's obvious that sleeping on your stomach becomes physically impossible. It is not only unsafe, but also simply uncomfortable for the expectant mother.

Many women try sleeping on their back. However, it should be warned that during the last trimester the uterus, having increased significantly, in the “lying on your back” position compresses the inferior vena cava. This is quite dangerous, because it disrupts normal blood circulation and lowers blood pressure.

During sleep, a woman may even lose consciousness due to lack of oxygen reaching the brain. In addition, sleeping on your back later is fraught with vein diseases such as varicose veins and thrombophlebitis lower limbs.

The already grown up baby puts pressure on internal organs, so sleeping on your back can lead to kidney problems, gastrointestinal tract, liver. In addition, such a sleeping position is harmful not only to the expectant mother, but also to her baby, because he will also feel the lack of oxygen. Therefore we recommend Avoid this position while sleeping.

What sleeping position should you choose in the last months of pregnancy?

Here the experts are unanimous - optimal choice is sleeping on your side.

As an alternative, you can use a special pregnancy pillow, which is made to support the expectant mother's body in the most comfortable position.

Does it matter which side you sleep on?

Yes, it has. Doctors recommend sleeping on the left side to facilitate the functioning of the kidneys, gall bladder, and also reduce swelling of the extremities. However, some mothers feel discomfort and pressure on the heart. If this happens to you, then you are allowed to sleep on your right side. Doctors recommend this same position for women with oblique presentation of the fetus.

Finally, I would like to note that if you still can’t fall asleep, you don’t need to torment yourself with thoughts about the need for sleep and count how many minutes you still have to rest. Take a break, do something you enjoy. For example, read a book, listen to your favorite music. There is no need to try to solve the problem of insomnia with pills. Such drugs should only be prescribed by a doctor.

Take care of your health and your unborn baby. And let good sleep help you with this.

Sleep is vital for a person, since it is during sleep that all the body's resources are restored. Everyone has their own habits associated with night rest - a favorite pillow, a comfortable bed, a certain level of lighting, and, of course, body position. Some people fall asleep only lying on their stomachs, while others cannot imagine how they can even just lie down like that. During pregnancy, the lifestyle of any woman changes, this even applies to sleeping position. Some positions are considered potentially dangerous for the unborn baby, so you will have to change your habits. Let's find out the safest and most comfortable way for a pregnant woman to sleep.

What is the best position to sleep in the 1st, 2nd and 3rd trimester?

Good sleep is extremely important for an expectant mother, since only if this condition is met will a woman be calm, attentive and not constantly feel tired. Let's look at the recommended sleeping positions for each trimester:

first three months The fetus is still too small, and visually the pregnancy is generally invisible. Because of this, absolutely any comfortable sleeping position is allowed, as long as the sleep is sound and complete, so that the body can rest well. It is worth changing the usual position only if sleeping in it begins to bring discomfort - this is often associated with an inflection of the softened isthmus of the uterus. Painful mammary glands can also cause difficulties. Doctors recommend immediately getting used to sleeping on your side, so that later there will be no difficulties with changing habits;
second trimester is marked by the fact that future mom already boasts a noticeable rounding of the abdomen. Despite the fact that the fetus is not yet too large and is well protected, excessive pressure on it is not desirable, so sleeping on the stomach is prohibited. It would be best to lie on your side, and for comfort, place a small pillow or bolster between your legs. If at first it is not very comfortable to sleep in this position, do not worry - you will soon get used to it;
on the third, the last trimester of pregnancy is the only permissible and safe posture There will be lying on one of the sides. To improve blood circulation and function excretory system, the upper leg should be slightly elevated, so it is better to place a pillow under it. A soft pillow under your stomach won't hurt either. The best option It will be necessary to purchase a special pillow for pregnant women that provides support for all these areas.

It is worth noting that at night great importance has not only body position, but also other factors ensuring healthy sleep:

mattress recommended medium hardness;
the mattress should follow the contours of the body well, so you should opt for a good orthopedic option;
You should not give preference to dependent and too soft spring mattresses, since when the father turns over on the bed during sleep, this will create oscillatory movements and discomfort for the mother and child;
sleep should be healthy, that is, you need to get enough sleep, observing the rule of 8-9 hours of sleep at night;
You need to get up in bed smoothly, without sudden movements.

Video: how to sleep better during pregnancy

Healthy sleep is an integral element psychological health and the peace of mind of the expectant mother, so insomnia definitely needs to be fought. Which sleeping positions will be most comfortable and how should a woman with big belly– shown in detail in this video.

Sleeping positions and why they are dangerous for pregnant women

When does the fruit have big sizes, it in any case creates pressure in abdominal cavity and some difficulties with the functioning of organs and the circulatory system. To avoid problems, it is important to position yourself correctly during sleep so that this pressure does not increase and harm neither the child nor the mother.

Why you can't sleep on your stomach

Sleeping on the stomach is one of the most common problems of pregnant women, as this position is loved and preferred by many. Does this body position pose a danger to the fetus? There are two opposing answers to this question:

There will be no harm, but only in the early stages. Since there is no big belly yet, the fetus is small in size and does not yet exert any pressure on the internal organs, which means that in the first trimester you can sleep in absolutely any position, as before;
after the first twelve weeks, that is, one trimester, you will have to give up this habit, since lying on your stomach can harm the baby. Despite the fact that the fetus inside is reliably protected by amniotic fluid and the muscles of the uterus, when the mother is positioned on her stomach, unnecessary pressure is still placed on it. For many mothers, it’s quite easy to give up the habit; you just need to imagine that you are lying with all your weight on your unborn child, and the desire to sleep on your stomach will immediately disappear. Difficulty in this body position can also be increased sensitivity breasts, observed in later stages.

Experts recommend unlearning to sleep on your stomach from the first days of pregnancy, since if you start this issue only when the belly begins to grow, then in the first place there will be a risk of returning to your favorite position unconsciously, during sleep.

The dangers of sleeping on your back

The position on the back is not considered dangerous for the baby, but this position will also have to be abandoned during sleep - it is dangerous for the mother’s body (the restriction again applies to the second half of pregnancy, when the fetus is already quite big size and weight).

This position is undoubtedly much more comfortable than on the stomach, but the baby can put pressure on blood vessels behind the peritoneum, bladder and other organs. Because of this, circulatory disorders are diagnosed, blood stagnation in the pelvis can be diagnosed, and the risk increases varicose veins veins are forming constant pain in the back and may even appear like this unpleasant illness like hemorrhoids. Also, the location on the back complicates the functioning of the kidneys and the normal outflow of bile. Most dangerous complication Compression of the mother's vena cava (accompanied by frequent dizziness, violations heart rate, numbness of the limbs and difficulty breathing) and impaired blood flow to the placenta. Thus, sleeping on your back can cause many problems with your well-being and health.

We have already figured out why it is better for pregnant women to sleep on their side, but which one exactly? There are also some nuances here. Experts say that with physiological point It is better for both mother and baby to see better if they sleep on the left side. This helps not only normalize blood flow and relieve pain from the back, but also reduce the load on the heart muscle. However, if you feel discomfort in this position, then you shouldn’t torture yourself - you can safely roll over to the other side, it’s not harmful, the main thing is not to sit with a big belly on it or on your back. To make the position most comfortable, it is often recommended to bend your knees and separate them with a pillow or bolster. This will allow you not only to sleep soundly, but also to feel good. During this time, it is permissible to turn over from one side to the other several times, but this must be done slowly and carefully, without sudden movements.

A special pillow is the best helper

It will help you to sit comfortably on your side, which you can either purchase or make yourself. Today, the choice of such devices is very wide, pillows can be different forms and sizes that are selected according to the height and preferences of the mother.

So, we can distinguish the following main types:

in the shape of the letter U - it allows you to comfortably support the stomach and legs, and when turning over to the other side there is no need to shift the device. However, this pillow is quite large, so it will be difficult to place it on a small bed;
J-shape. A more compact version of the first pillow has all the same advantages, however, when turning it over, it will still have to be rearranged;
C and G shaped pillows. They can be used not only for sleeping, but also for conveniently placing and feeding the baby when he is born. These options are also quite large and take up a lot of space;
in the shape of the letter I. This is the simplest and most compact option, which will provide no less significant help during pregnancy than other types.

Such devices will help create the most comfortable conditions for sleeping on the side and normal functioning of the body during such a crucial period. They are comfortable, help you relax, and are quite affordable, which makes them very popular.

Kalinov Yuri Dmitrievich

Reading time: 3 minutes

The expectant mother has to go through many transformations: her body, lifestyle, diet and habits change. Changes do not affect a woman’s rest, so you need to know how to sleep during pregnancy in order to feel comfortable and for the baby to develop safely.

Dependence of sleep quality on gestational age

During the first trimester, many women complain of constant fatigue and drowsiness, which is completely normal for this period, because it is transforming hormonal background. Therefore, you don’t have to worry about this, but simply try to give your body as much rest as it requires.

As for the second half of the term, here the situation changes in reverse side. Very often, expectant mothers begin to suffer from insomnia. Anxiety about upcoming birth, big belly and a kicking baby keep you awake. And if in the first case there is no need to cope with excessive sleepiness, then in the second you should look for solutions and understand how to sleep during pregnancy.

Let's figure out how a pregnant woman should sleep correctly and how to organize her schedule in order to sleep sweetly and soundly at night.

Most important point- daily regime. If the body gets used to falling asleep and waking up at the same time, then problems with insomnia and falling asleep are unlikely to arise.

First months of pregnancy

If we're talking about about the first months, there are practically no restrictions. Doctors do not prohibit pregnant women from sleeping on their back, left or right side until about 12 weeks. The only thing is that it is better to avoid the position of lying on your stomach. The fact is that this is how the expectant mother squeezes her rapidly growing and painful breasts. And in general, it’s better to immediately get used to sleeping on your side.

You can have as many pillows with you as possible different sizes, with their help it will be much easier to get comfortable and find the ideal position for yourself. For example, it is very convenient to place one pillow under your stomach, another under your knee, and another one near your spine so that you don’t accidentally roll over on your back while sleeping.

Benefits of sleeping on your left side:

The baby receives a sufficient amount of oxygen, as blood circulation in the placenta improves.
There is no pressure on the liver.
The pose promotes the functioning of the mother's cardiovascular system.
Legs and arms do not swell.
There is no stress on the back and pelvis, and accordingly, there is no discomfort.
Kidney function is not impaired.

But how to sleep during pregnancy in one position all the time? The fact that sleeping on the left side is most beneficial does not mean that you will have to lie in one position all night. After all, first of all, this is difficult to do physically, and doctors advise turning over from left to right side 3-4 times a night. Sleeping in one position can cause deformation of the abdomen, and as a result, the intrauterine space itself, which can negatively affect the development of the fetus.

If you can’t lie down comfortably, then you can sleep half-sitting, placing a lot of pillows under your back, the main thing is to get comfortable. In this position there is no load on the spine, and therefore it is quite acceptable for a pregnant woman to sleep this way.

To summarize, we can say that the optimal sleeping positions are lying on your left side or half-sitting, but you should not sleep on your stomach or back. Also for good night do not forget about the regime and proper preparation for a night's rest.

All nine months of pregnancy are accompanied by numerous “don’ts.” Doctors limit certain foods alcoholic drinks, intense physical activity. Even some sleeping positions are prohibited.

Growing belly and overall change body poses multiple problems for a pregnant woman: how to properly go to bed in the third trimester and in the early stages, whether it is possible to fall asleep on your back during pregnancy, and which side is preferable to lie on - left or right.

If a big belly prevents you from sleeping, expert advice will help solve this problem.

Pregnancy is characterized by a sharp increase in the need for sleep. Pregnant, not even suspecting it yet interesting position, notices that at any free moment he just waits for the moment to put his head on the pillow and take a little nap. “I sleep all the time,” is how women describe their condition.

This desire is associated with the physiological changes that accompany any pregnancy.

Immediately after conception, the hormone progesterone begins to be actively produced, as a result of which the pregnant woman feels constant fatigue, lack of initiative and, of course, drowsiness.

Good to know! If a pregnant woman wants to take a nap during the day, it is better to satisfy this need. Otherwise correct solution– increase vitality, for example, by drinking a cup of a tonic drink - green tea.

Late pregnancy is again accompanied by drowsiness. Similar condition also quite natural, since a woman needs to gain strength before labor and prepare for future events.

Sometimes pregnant women have to sleep 15-20 hours a day, interrupting only to eat.

In the second trimester, a pregnant woman may experience insomnia, since a sharply rounded belly disrupts all previous ones and prevents the woman from sleeping on it.

The way out of this situation is to sleep on the right or left side.

Beginning of pregnancy

In the early stages, a pregnant woman can choose her usual position - on the left or right side, the stomach or back is also suitable.

The chosen position is not able to affect the development of the child, since the fetus is still surrounded by the small pelvis.

Some pregnant women find it uncomfortable to sleep on their stomach, as the mammary glands become very sensitive and react painfully to such a position.

You can sleep on your back in the first trimester of pregnancy, but this position often increases nausea.

By the 14th week, pregnant women need to develop the habit of napping on their side. During this period, sleeping on the stomach is dangerous for the fetus, despite the muscular protection and “airbag” in the form amniotic sac. In addition, this position increases the risk of increased tone.

In the second trimester, doctors allow you to sleep on your back. The child is still small, and the uterus is not large enough to put pressure on the diaphragm and spinal column in this position.

If the baby starts to move, it is better to change position. During this period, it is better for a pregnant woman to lie on her side, ideally on the left, but the right side is also allowed.

By the end of pregnancy, sleeping on an impressive tummy or back is excluded; you can sleep correctly on your left side, additionally placing a soft cushion (or) under your right lower limb bent at the knee.

This situation has a number of advantages:

Placental blood flow improves, which means that the child receives the amount of oxygen and other essential elements necessary for full development.
The urinary system works in optimal mode, which helps reduce swelling of the upper and lower extremities (this problem is especially relevant in the last weeks of pregnancy).
The enlarged uterus does not put so much pressure on the liver.
Unpleasant, lingering pain in the pelvic region and lower back stops.
Everything works better the cardiovascular system body of a pregnant woman, which avoids various problems With high blood pressure, arterial or venous circulation.

But not all pregnant women manage to sleep peacefully on their left side.

IN last weeks pregnancy sometimes you have to choose right side. This is true if the fetal presentation is transverse. “Right-sided” sleep in this case helps the child lie down correctly.

As already mentioned, in the first weeks you can take a nap in any position, but if your pregnancy has passed the 22-week mark, you can forget about sweet dreams on your back. What are the risks for a pregnant woman in this position?

The uterus begins to compress internal organs, including the intestines. This leads to problems with its emptying and increased gas formation.
Lower back strain can lead to painful sensations near spinal column and small pelvis. The pain can be different - both constantly aching and sharp, “shooting”.
This position threatens the course of pregnancy, so a pregnant woman who says “I only sleep on my back” risks her health. In this position, the inferior vena cava is compressed, allowing blood to move from the legs to the top part torso. In this case, pregnant women need help, since such negative signs, How:
- lack of oxygen;
- a sharp drop in blood pressure;
- dizziness;
- disturbance of consciousness.
Pregnancy is a period when the well-being of the child depends on the condition of the mother. If a pregnant woman constantly sleeps on her back, it can be argued that the fetus does not receive the required amount of oxygen. As a result of such fasting, hypoxia may develop, resulting in impaired formation child's body. After childbirth, the child eats poorly, sleeps poorly, and is characterized by increased anxiety.

If a pregnant woman is expecting two or more children or the pregnancy is accompanied by polyhydramnios, it is better not to sleep on your back from the 14th week. This advice is relevant if the baby’s head is very low and there is a risk of spontaneous abortion.

It doesn’t matter what month a woman is in, proper rest is required both at the beginning and at the end of the period of bearing a child. To regain strength and sleep, a pregnant woman should carefully read the following useful tips.

Do not use sedatives or sleeping pills without the doctor's prior approval. Each medication can negatively affect the condition of the fetus.
Before going to bed, avoid drinking drinks containing the tonic substance caffeine. It is important to give up both strong coffee and green tea.
A couple of hours before falling asleep, do not eat anything (especially heavy food) to avoid heaviness in your stomach. You should also reduce the amount of liquid consumed three to four hours before going to bed.
An evening walk - good opportunity get some air, take a break and stretch a little. However, from excessive loads Pregnant women should refuse.
Maintaining a daily routine - important condition good night. Try to train yourself to fall asleep and open your eyes at a strictly defined time.
Sudden cramps can provoke insomnia and frequent getting up at night. In this case, you should consult a doctor who will recommend relaxing massage movements, including foods with calcium or special medications in your diet.
“I don’t sleep because I’m afraid of childbirth,” is how many women explain their sleep problems. If you are still afraid of the maternity hospital, take courses for expectant mothers and talk to positive friends who have already given birth.
Can improve sleep quality the right pillows for pregnant women. Rollers are available for sale various forms– in the form of a horseshoe, bagel, banana, etc. They allow you to sit comfortably on the bed and place your tummy in a cozy “nest.”

The correct position will help ensure proper sleep.