See Dreams’ Bed and Mattress Guide which includes essential information about mattresses, from what goes into the different types to which you should be using for your sleeping position when pregnant.
AdvertoriWhen it comes to pregnancy, nausea, indigestion, heart burn and leg cramps are some of the reasons that sleeping can be a tricky business. Getting around 8 hours’ sleep is very important to your natural circadian rhythm, but doing so while also carrying a baby can be quite a challenge when so much of your body is concentrating on your bump.
Fortunately, there are several ways to maximise your comfort and give yourself the best chance possible of achieving a good night’s sleep during pregnancy.
Sleeping on your side with knees slightly bent is by far the best sleeping position if you are pregnant, especially in the later stages. When lying on your front becomes increasingly difficult and eventually becomes impossible, opting for your side and the addition of a pillow under your belly, between your legs and against your back should help you sleep in a naturally comfortable position.
Sleeping on your back with your top half raised could help during the early days of pregnancy and will be of particular benefit if you suffer from heartburn. However, lying on your back when you’re heavily pregnant is not advised, as the weight of the uterus will press on your spine, back muscles and major blood vessels, which reduces blood flow both around your body and to your growing baby.
See Dreams’ Bed and Mattress Guide which includes essential information about mattresses, from what goes into the different types to which you should be using for your sleeping position.
‘Being physically active throughout the day can help you get a better night’s sleep,’ says Dr Yasmin Ohlsson, medical doctor and coach. ‘And pregnancy is certainly a time when you’ll need all the rest you can get. Remaining physically active during your pregnancy will also help you better adjust to your changing body over the coming months as well as help prepare it for labour and post-birth recovery.
Keeping moving and continuing your normal daily activities or exercise can help minimise the time you spend tossing and turning during those precious night time hours. Some women find antenatal yoga particularly helpful as the breathing and stretching encourage relaxation after a long day.
Avoid anything too strenuous and don’t exhaust yourself. Although pregnancy is definitely a time to keep moving, it’s not the time to be running your first marathon so be sensible and don’t be afraid to seek advice if you need it.’
Some of the best exercises during pregnancy include:
– Pelvic floor exercises: These help strengthen your pelvic floor muscles, giving you more control over the whole area and helping you recover quicker from childbirth.
– Yoga: This helps you breathe, relax and adjust to the physical demands of pregnancy. When it comes to what poses to do you need to be careful though. It’s best to join a dedicated class for pregnant women, but if you are in a regular class it’s advisable to tell the instructor which trimester you are in.
– The best exercise during pregnancy is the type that gets your heart pumping, keeps you supple, burns calories and prepares your muscles for childbirth. Brisk walking, yoga and swimming are among the best exercises during pregnancy. But avoid anything that might throw you off balance or push your body too hard, such as horse riding, marathons or any contact sport like rugby.
Jane Mason, a midwife and managing director of the Natural Birthing Company, explains that in early pregnancy high levels of the hormone progesterone can leave you feeling tired all day and restless at night. Add to this the physical discomfort of tender breasts and your growing uterus putting pressure on your bladder, you may find it hard to find a comfortable sleeping position.
Jane states: ‘With the regular bathroom trips, in addition to the heartburn, and restless leg syndrome, not to mention the baby kicking and squirming – there’s plenty to keep you awake at night!
‘Throughout pregnancy lying on your left side is the perfect sleeping position, it improves blood flow carrying oxygen and nutrients to your baby whilst helping your body to get rid of waste and fluids from your kidneys.’
During pregnancy, as long as you combine the right levels of exercise with a sleeping position that is comfortable for you, you are giving your body the best chance at achieving a good night’s sleep.
Find the best mattress for your sleeping position at Dreams.
