How to properly sleep a pregnant woman - can I sleep on my stomach, back and on which side is better
A quality sleep for a pregnant woman is as important as proper nutrition.A healthy and strong sleep for a pregnant woman is important, as it allows her to relax, relieve fatigue and muscle tension, and be recharged with new energy.
In order to make the sleep useful, and the pregnant woman after it did not feel tired more than before it, you need to sleep in a comfortable position.If the early timing of the choice of the position for sleep can not think about, then by the end of pregnancy, there are almost no comfortable positions.
Table of contents: How to sleep a pregnant woman: general recommendations First trimester of pregnancy: I sleep as I want. Second trimester of pregnancy: I sleep as it turns out. Third trimester of pregnancy: I sleepHow to sleep pregnant: general recommendations
In modeDay pregnant woman for sleep should be allocated at least a third of the day.There is an unspoken rule: the closer to the crucial moment of procreation, the more time should be allocated to a future mother for sleep.
To sleep a pregnant woman was calm and strong, it is very important to create comfortable conditions.
For this, it is necessary to adhere to some recommendations:
- Before going to bed, ventilate the room.
- Take a walk in the fresh air.
- Take a warm shower or bath.
- Drink a glass of warm milk with honey.
- Create silence in the room.
- Take a comfortable pose.
No less important for a healthy sleep, so that all the physiological curves of the body are preserved. If this does not happen during sleep, the muscles contract, trying to hold these bends.As a result, after a dream, instead of feeling vivacious, the pregnant woman will feel broken and tired.To prevent this from happening, a future mother needs to sleep on an orthopedic mattress.
First trimester of pregnancy: I sleep as I want
The beginning of pregnancy, namely its first trimester, is that short period when the expectant mother before the birth can safely sleep in her favorite pose:
- on the abdomen;
- on the back;
- on the right side;
- on the left side;
- with an asterisk;
- is a "fist".
In single-pregnancy, the uterus by the twelve weeks only begins to rise above the pectoral articulation, as the gynecologists say, "to leave the pelvic cavity."Until this time, it is safely hidden behind the bone pelvic framework.In normal pregnancy, no position of a woman during sleep can harm her.
Still there are a number of contraindications and restrictions for sleep in some poses, which the expectant mother should warn her gynecologist.
Important! Sleeping in the abdominal position in the first months of pregnancy is not recommended for women with the threat of interruption, multiple pregnancies, benign neoplasms on the uterus, a two-legged uterus.But with the bending of the uterus, a dream on the abdomen in the first weeks of pregnancy is even recommended by a gynecologist!
Many women like to sleep on their backs, especially in front of the TV.No inhibitions and obstacles to sleep in this position in the first months of pregnancy there.Moreover, such a dream allows a pregnant woman to breathe freely, since the chest is not squeezed by the weight of her own body.
About poses on the side in the first months of pregnancy it does not go: you can sleep on any side.
Second trimester of pregnancy: I sleep
Starting from the twelfth week of pregnancy, the increasing uterus rises to the abdominal cavity, and its bottom can be probed through the anterior abdominal wall.The abdominal cavity, in contrast to the pelvic cavity, does not have a rigid bone corset, so when pressure is applied to its walls, the pressure will be transmitted to the pregnant uterus.
The fetus grows daily in the womb, and when the uterus begins to round the pregnant belly, a nap on the abdomen can lead to the compression of the uterus between the spine and the bed.However, the question of sleep in this posture in the second trimester in pregnant women in most cases disappears by itself, when the tummy begins to increase, since sleeping on the "ball" is simply uncomfortable.
Please note! Sleeping on the back in the second trimester is useful for all pregnant women.The volume of the uterus at this time is not yet so great as to squeeze the vessels, and in the position on the back the pressure inside the abdominal cavity decreases, which facilitates the breathing of the pregnant woman.
Third trimester of pregnancy: I sleep
The third trimester is the most responsible and the most difficult period of pregnancy for a woman.It is difficult to walk with a pregnant woman, to sit and even lie down.She does not have a choice of a pose for sleep.
It's not just impossible to sleep on your belly on a later date - it's almost impossible to do it! However, there is one trick: if the tummy has grown significantly and prevents its owner from sleeping, you can purchase special cushions with a notch that will allow a pregnant woman to simulate a dream on her stomach.
Sleeping on your back in the last trimester of pregnancy, too, can not.Pregnant uterus in this period rises to the level of the inferior vena cava and mechanically squeezes it. In such conditions stagnation of venous blood occurs, flowing into the lower vena cava from the legs and pelvic organs.
Caution! Stagnant phenomena in the legs and small pelvis in late pregnancy can lead to very disastrous consequences: starting from varicose veins of the legs and ending with fetal hypoxia.
The only correct and convenient position for sleeping the future mother during this period is the position lying on its side.In this case, it will be more correct to sleep lying on the left side, and placing a large pillow under the right leg, bent in the hip and knee joints.With this simple device it is possible to improve the outflow of blood from the right leg.Instead of a pillow under the taken away leg put a blanket or special adaptations.
Why is it better for pregnant women with a big tummy to sleep on their left side?This is a simple logical explanation.The lower hollow vein, into which the blood flows from the lower limbs, is on the right.With this anatomical feature, it is easy to avoid the vein being squashed by an enlarged uterus if one assumes a lying position on the left side.
Pregnancy is a difficult period in the life of every family member, but it is especially difficult for a future mother.Healthy sleep, proper nutrition and harmonious family relationships are the key to a successful pregnancy outcome.Only peace, love and affection can support the future mother in one of the most crucial periods in her life.
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