Sleep in pregnancy - its peculiarities and sleep positions

Sleep during pregnancy is especially important and should be complete. The female body undergoes a large number of changes during this period, causing significant stress, which can be dealt with by good sleep.

Normally, a pregnant woman should sleep from eight to ten hours at night and relax about two or three times for thirty minutes during the day. It is during sleep that the woman's body restores and gains strength to perform its function assigned to it during pregnancy.

In order to have a good night's sleep, it is necessary to properly organize your sleep and wakefulness regime, which will make the period of pregnancy the happiest in your life.

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How to sleep during pregnancy?

How to sleep during pregnancy worries many women. In order for sleep to be healthy and useful, you need to know a few things:

• It is not advisable to sleep on a surface with a very hard base; it is recommended to choose a mattress with medium hardness.
• The mattress must follow the physiological contours of the body; orthopedic mattresses meet these requirements.
• It is necessary to take a comfortable and convenient sleeping position, which should be changed during the night about three to four times. Experts recommend sleeping mainly on the left side, in this position the blood circulation in the woman's body and the blood flow to the fetus are best.

Sleeping positions during pregnancy

Sleeping positions during pregnancy are of no small importance. By choosing the right and comfortable position, your sleep will be stronger and healthier.

• During pregnancy, especially in the later stages, it is recommended to sleep on your side, preferably on the left side, because on the right side there is a greater chance of the kidney being compressed by the enlarged uterus. In the side position, you can put a flat pillow under your stomach and a pillow between your legs to reduce the load on the pelvic area. There are even special pillows like a banana for this purpose.
• It is possible to adopt an intermediate position - do not turn over completely onto your back, placing a bolster or pillow under it.

Is it okay to sleep on your stomach while pregnant?

Sleeping on your stomach during pregnancy is not advisable, even in the earliest stages, although it will not harm the fetus. Because in the early stages the placenta and amniotic fluid that surround the fetus reduce the compression.

• In the early stages, sleeping on the stomach can cause soreness in the mammary glands, associated with the physiological restructuring of the woman’s body.
• In the later stages of pregnancy, when the belly is enlarged, sleeping on the stomach will be extremely uncomfortable, and this position will have a negative effect on the fetus, which will be compressed by the weight of the pregnant woman.

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Is it okay to sleep on your back during pregnancy?

Sleeping on your back during pregnancy is not recommended in the later stages (starting from the fifth month), because the fetus becomes heavier and the pressure of the uterus on the internal organs (liver, intestines, kidneys) increases. Compression of the inferior vena cava, which runs along the spinal column, is also possible, which is accompanied by a decrease in blood flow from the lower part of the body to the heart and a deterioration in the general condition of the woman. In addition, prolonged compression of the inferior vena cava can be accompanied by a decrease in blood flow to the fetus and, accordingly, a decrease in oxygen and nutrients, which can negatively affect the condition of the fetus. Sleeping on your back during pregnancy in the later stages can be accompanied by back pain due to the pressure of the enlarged uterus on the spinal column. Given this, the most successful and comfortable sleeping position during pregnancy, especially in the later stages, is on the side, and preferably on the left.

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Sleep disturbances during pregnancy

Sleep disturbance during pregnancy can lead to decreased immunity, irritability, weakness, bad mood and well-being, loss of appetite, which can negatively affect the pregnant woman and her future child. Sleep disturbance is quite common in pregnant women (approximately 80% of cases) and there can be many reasons for this.

Sleep disturbances during pregnancy may manifest as insomnia, drowsiness, frequent awakenings at night, or difficulty falling asleep.

In early pregnancy, sleep disturbances occur due to:

• Hormonal changes in a woman's body, namely an increase in the hormone progesterone, which is accompanied by severe drowsiness during the day and insomnia at night.
• Early toxicosis – most often nausea, vomiting, excessive salivation.
• Psychogenic disorders – increased anxiety, concern for one’s own health and the health of the child.

In late pregnancy, sleep disturbances may be associated with:

• Difficulty finding a comfortable sleeping position due to an increased belly size and excess weight.
• Frequent urge to urinate due to the enlarged uterus, which puts pressure on the bladder and creates a need to empty it more frequently.
• Intense fetal movements.
• The presence of heartburn (due to the reflux of gastric contents into the esophagus, as a result of the enlarged uterus, which puts pressure on the diaphragm and stomach).
• Pain in the lumbar region.
• The possible occurrence of cramps, most often in the calf muscles, due to disturbances in mineral metabolism.
• A sensation of itching in the abdominal area, which occurs due to stretching of the skin.
• Shortness of breath, which is associated with the fact that the enlarged uterus puts pressure on the diaphragm and lungs.
• Late toxicosis – increased blood pressure, headache, etc.
• Chronic fatigue.
• Psycho-emotional disorders – anxiety about the upcoming birth, about the health of the child, bad dreams.

Thus, sleep disturbance is possible at any stage of pregnancy and is associated with physiological processes occurring in the female body. But this problem should not be ignored, it is necessary to tell the attending physician about it, who will give appropriate recommendations to relatives in order to overcome it with joint efforts.

Poor sleep during pregnancy

Poor sleep during pregnancy affects eight out of ten pregnant women (according to the American Sleep Association) and is caused mainly by physiological changes in the female body. A properly organized day will help you cope with poor sleep during pregnancy.

• Frequent and prolonged exposure to fresh air.
• Doing physical exercise – take up swimming, dancing or gymnastics for pregnant women.
• Do yoga.
• Rational and balanced nutrition – sufficient consumption of fruits and vegetables, lean meat and fish, fermented milk products.
• Do not overeat at night; avoid drinking coffee, strong tea, and chocolate (i.e. products containing caffeine).
• Avoid daytime naps if you have one.
• Avoid negative influences.
• Before going to bed, take a warm shower and drink a glass of warm milk, possibly with honey.
• Ventilate your bedroom well before going to bed.
• Psychological support from loved ones is very important.

Poor sleep should be reported to the obstetrician-gynecologist who is monitoring the pregnant woman, who will help to find out the reason for poor sleep and give the necessary recommendations. Sometimes, just organizing the day is not enough, the cause of poor sleep may be serious disorders in the pregnant woman's body that require medical attention.

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Nightmares During Pregnancy

Nightmares during pregnancy can be associated with stress, anxiety, depression, which arise due to changes in a woman's hormonal background. Anxious dreams, most often, can be dreamed in the late stages of pregnancy, and they are associated, first of all, with the upcoming birth. Nightmares are usually not a reason to worry, since they reflect the woman's strongest experiences and thus, the body gets rid of fear in the subconscious. Psychologists have noted a certain feature that the more nightmarish dreams a pregnant woman has about the upcoming birth, the easier it is.

Restless sleep during pregnancy

Restless sleep during pregnancy is observed in many women and it can be associated with many reasons.

• Concern for the health of the unborn child.
• Worry - Will I be a good mom?
• Worries about your relationship with your husband, especially of a sexual nature.
• Fear of upcoming childbirth.
• Poorly chosen sleeping position.
• Poorly ventilated bedroom.
• Uncomfortable bed.
• Regular overeating before bed.
• Little time spent outdoors.
• Depression, bad mood.

Erotic dreams during pregnancy

Erotic dreams during pregnancy are not uncommon. Most pregnant women experience an increase in the number and intensity of erotic dreams, which worries the woman.

• The reason for such dreams is the body's compensatory reaction, since during pregnancy certain restrictions of a sexual nature arise and through such dreams, the body of a pregnant woman replenishes what it lacks in real life.
• In addition, hormonal changes in the female body during pregnancy increase libido, the need for affection and tenderness, which can manifest itself in erotic dreams.
• Also, pregnancy and erotic dreams are interconnected, since pregnancy is a consequence of sexual relations, and a woman needs to understand that the birth of a child is the result of sexual contact.

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Orgasm in a dream during pregnancy

Many women can experience orgasm in their sleep during pregnancy and it is a normal phenomenon, which is associated with hormonal changes, enlargement of the uterus and clitoris, which is accompanied by increased blood flow to the pelvic organs. Orgasm is useful for both the pregnant woman and the fetus.

• Because the contraction of the uterus is accompanied by increased blood flow and improved blood circulation in the placenta, as a result of which the fetus receives more oxygen and nutrients.
• The hormones produced during orgasm (enkephalins and endorphins) have a beneficial effect on the psycho-emotional state of the woman and the fetus.

Orgasm during pregnancy also has a positive effect on the muscles of the uterus, as it can be considered as a training component for labor.

Sleep during pregnancy can be normalized if you organize your day correctly: walk more often in the fresh air, do not overeat at night, avoid stress, choose a comfortable sleeping position, and also share your experiences with loved ones and the doctor who is monitoring the pregnant woman. If you have a fear of childbirth, it is recommended to attend a school to prepare for childbirth, where they will tell you how to behave during childbirth, breathe correctly and the basics of caring for a newborn. By attending such a school, a woman will gain confidence, psycho-emotional harmony and a positive attitude.