Can I Sleep on My Back While Pregnant if Propped Up

Our medical review team has recently evaluated this folio to ensure accurateness. We will go along to monitor and revise this article as new literature is published on how pregnancy affects sleep.

The third trimester of pregnancy brings a host of sleep-related changes as the weight proceeds and pressure of the growing fetus beginning to have a direct impact on muscles, joints, and blood catamenia.

If you can't slumber and you're significant in your tertiary trimester, proceed reading for advice on how to improve your slumber quality. We'll take a closer look at the factors that influence third trimester sleep, including weather like sleep apnea and restless legs syndrome, and discuss the best third trimester pregnancy sleeping positions.

How Does Sleep Change in the Third Trimester?

For most women, the 3rd trimester is the well-nigh difficult, bringing back pain, heartburn, and sleep apnea, amid other things. Not only is it more hard to get quality slumber, but you'll also feel daytime fatigue as a result of your irresolute body.

Back Pain and General Discomfort

It's estimated that two in 3 women suffer from lower back pain and sore muscles during pregnancy, which in turn causes sleep disturbances. Women with college levels of low or anxiety typically describe their dorsum pain equally more astringent.

Depression, Anxiety, and Insomnia

Insomnia strikes an estimated 3 in iv women during late pregnancy. Master drivers of indisposition in meaning women include anxiety, depression, disturbed dreams, dark enkindling, fetal kicking and other movements, and pain and discomfort from the baby bump. Frequent bathroom breaks due to overactive kidneys and the weight of the uterus against the bladder tin too disrupt sleep.

Snoring and Slumber Apnea

A significant number of women develop snoring and sleep apnea during pregnancy. Although oft benign, this may also be a warning sign of a more than severe condition. Enquiry shows that snoring is correlated with high blood pressure and preeclampsia, while sleep apnea may increase the risk of maternal morbidity. Sleep apnea too appears to be correlated with gestational diabetes.

Leg Cramps and Restless Legs Syndrome

Research shows that equally many as 1 in 3 women have restless legs syndrome in the third trimester, characterized past uncomfortable sensations that provoke an irresistible urge to movement the legs. Restless legs syndrome appears more when the torso is at rest and tin make it well-nigh impossible to become to sleep. The third trimester as well brings nighttime leg cramps for many women.

Heartburn

As the digestive organization slows downwardly in late pregnancy, many mothers-to-be develop heartburn. This uncomfortable status involves acid rising back up through the esophagus, causing a burning sensation in the breast.

Why Slumber Is Of import During Your Tertiary Trimester

Poor sleep during the third trimester is associated with a host of bug, the most serious beingness preeclampsia and preterm nascency. Pregnant women who experience insomnia or habitual snoring appear to exist more probable to give nativity to a baby that is too big or too small for gestational age, and enquiry shows that women who experience slumber issues in late pregnancy take longer labors and are more probable to need a cesarean department.

In terms of risks to the mother, poor sleep likewise appears to be linked to a higher gamble of gestational diabetes mellitus. In turn, improve sleep is associated with more successful breastfeeding and a lower chance of low during pregnancy and postpartum.

How to Slumber Better During Your Third Trimester

Through a combination of sleep hygiene, vitamin and mineral supplements, and safer sleeping positions, significant women can improve the quality and quantity of their slumber. Think to always bank check with your healthcare provider before changing your routine or starting a new medication, and inform them immediately if you have symptoms that could indicate a serious condition.

What Is the Best Third Trimester Pregnancy Sleeping Position?

Doctors agree that the all-time sleeping position in the tertiary trimester is on the left side, with your legs slightly tucked up towards your chin. This position improves claret menstruum to the uterus, and helps deliver nutrients and oxygen to the fetus. The improved circulation and kidney function as well reduces swelling, hemorrhoids, and varicose veins in your legs. Women with astringent swelling may try propping the legs upwards higher than the belly.

Past contrast, sleeping on your correct side during the tertiary trimester puts the weight of the uterus on your liver, and sleeping on your back can cake the inferior vena cava and cut off blood menses. As you'll soon find out, sleeping on your tum is virtually impossible because of the infant's size. Don't worry if you briefly flip into these positions, but endeavour not to spend too long in them.

Sleeping on your left side is easier said than washed for those who are normally breadbasket or back sleepers. A pillow between the legs, tucked into the pocket-size of the back, or propping up your abdomen may ease the strain and help you experience more comfortable, and a strategic pillow wedged behind you may assistance y'all suit to side sleeping. Some companies even make purpose-built positional therapy devices, pregnancy wedges, and body pillows that are designed with your needs in mind.

Sleeping Products to Help With Third Trimester Sleep

Near sleep medications are contraindicated for pregnant women, but there are notwithstanding enough of products that can aid in improving your sleep. A white noise machine, meditation app, or lavender scent may help lull you lot to sleep, while the best pillow and mattress are essential to make certain you're properly supported.

Sleep Hygiene Tips for the Tertiary Trimester

Women who suffer from specific pregnancy-related sleep disorders should prioritize dealing with these beginning. This may hateful doing some calorie-free stretching before bed or taking mineral supplements to forestall leg cramps and restless leg syndrome. Heartburn can be avoided past sleeping on your left side, eating smaller meals, non eating right before bed, and avoiding sure trigger foods such every bit spicy or very fatty foods.

As the uterus grows, you may feel shortness of breath, which tin be alleviated past propping up the head while you lot sleep. Rolling over onto your side mostly opens the windpipe and eases symptoms of sleep apnea. Those with more severe slumber apnea symptoms may utilize a slumber apnea machine.

Pregnant women who struggle from anxiety may observe it helpful to bring together a yoga grade or parenting class for a supportive group environment. Regular exercise is recommended for meaning women and is an of import part of sleep hygiene, but it'due south important non to exercise too belatedly in the day as the torso needs time to wind down subsequently. Yoga or relaxation exercises, a prenatal massage, and relaxing music are some means to set your body for falling asleep.

General sleep hygiene tips apply to pregnant women besides. Try to ready a regular bedtime and create a calm, nighttime atmosphere with an acceptable temperature. Wind downwards before bedtime with a warm bathroom or a calming cup of herbal tea, and avoid caffeine, stimulants, and blueish screens before bedtime.

While you should stay hydrated throughout the twenty-four hours, it'south a good idea to avoid big meals and excessive fluids in the hours leading up to bedtime. This is especially true for women who suffer from heartburn or find themselves waking up for frequent bathroom breaks. Using a nightlight in the bathroom will aid you stay drowsy so you tin can get back to sleep more than hands.

When nothing else works, many pregnant women recoup for lost sleep overnight by taking naps during the day. This is a adept choice for some, but information technology may make information technology more than hard to drift off at dark.

Mental Wellness Tips

Your bed should be a soothing haven that's reserved for sleep and sex activity. If you've been lying in bed for a while and yous can't fall asleep, get up and do a calming activity such as reading a book or taking a bath. Lying in bed fretting well-nigh getting to sleep is counter-productive and may make you associate bedtime with stress.

Interestingly, ane study found that women were more likely to feel postpartum low if they worried about sleep in the third trimester, regardless of the bodily quality of their sleep. So, while information technology'south good to accept awareness of the importance of sleep, try non to let it become a major source of stress. Also, don't worry if yous feel like y'all're sleeping a lot during your pregnancy tertiary trimester. This is likely just a consequence of the extra free energy the fetus requires.

Promising evidence suggests that a combination of cognitive behavioral therapy coupled with sleep hygiene practices may be an effective way to assistance with sleep bug in the third trimester. Research likewise suggests that treating depressive symptoms may assist better slumber quality and reduce daytime fatigue. It's normal to feel broken-hearted and excited about the impending childbirth, so don't be afraid to discuss these fears with your partner or a trusted confidant.

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About Our Editorial Squad

Danielle Pacheco

Staff Author

Danielle writes in-depth articles about sleep solutions and holds a psychology degree from the University of British Columbia.

Ealena Callendar

OBGYN

Dr.

Dr. Callender is a lath-certified obstetrician-gynecologist who has been working in women'southward health for over a decade.

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Source: https://www.sleepfoundation.org/pregnancy/sleeping-during-3rd-trimester