Content

• Steps
• Advice

Pregnancy can be accompanied by a lot of pain and difficulty moving, especially with a growing abdomen. Finding a comfortable sleeping position during pregnancy can be difficult, especially when some pregnant women are still struggling with insomnia. Practicing some steps to prepare before lying down or going to bed can make a complete difference.

Steps

Part 1 of 3: Prepare

1. 

   Get two or three pillows on the bed, or use a full body pillow. When lying down during pregnancy, pillows are your best friend. Before you get into bed, stack your pillows up and ask your husband to help you organize it so you feel comfortable. Long pillows, like full body pillows, are great for back support when you're lying on your side, or when sleeping on your side.
   • You can use pillows to lift your head as you won't get heartburn while lying down and put an extra pillow between your knees or under the use to help relieve the pressure that comes from your back and legs. Many stores also sell long, full body pillows designed to be placed between your legs to help your hips while you're pregnant.

2. 

   
   
   Avoid drinking water right before lying down. Your doctor will often recommend that you drink plenty of fluids during pregnancy to stay hydrated. But you should avoid drinking even a small glass of water right before lying down or before bed, as it will cause you to get up several times throughout the night to go to the bathroom. You should stop drinking water for one hour before you intend to lie down.

3. 

   
   
   Eat a few hours before going to bed. Many pregnant women experience heartburn, which leads to uncomfortable and interrupted sleep. Heartburn should be prevented by not eating spicy foods a few hours before bed. You should wait at least two hours after eating and then rest or relax so you don't have heartburn.
   • If you start to feel heartburn while lying down, use a pillow to lift your head. Raising the head can help the body digest.

4. 

   
   
   Make sure the mattress is not sinking or sagging. To make sure you get a good night's sleep, make sure the mattress is solid enough and that the platform doesn't sink or sag. Place the bed on the floor if the platform has subsided or a board can be used under the mattress to keep it balanced and secure.
   • If you have ever slept on a soft mattress, you may feel uncomfortable switching to a hard mattress. Continue using soft cushions if you do and there are no problems preventing you from getting a good night's sleep.
   advertisement

Part 2 of 3: Choosing a Location

1. 

   Put your back down in a slow and careful lying position. Sitting on the bed, sit near the head of the bed, not near the foot of the bed. Move your body as far away from the bed as possible. Then, lower one side of your body down, using your hand to support. Sit gently and bend your head and bring your feet to the bed. Think of yourself as a log tree, you can turn to the side or lie on your back.
   • Have a pillow in bed so you can get it around you when you lie down.

2. 

   Try to lie on your left side. Lying on the left side or the “left artery position” will facilitate blood circulation and ensure the baby gets enough nutrients and oxygen from the placenta. Doctors also recommend sleeping on your left side to reduce insomnia or sleep problems during pregnancy.
   • Get comfortable lying on your left side by placing a pillow between your legs, a pillow under your stomach, and a pillow or curled towel behind your back.You can also hold pillows as long as your body for greater comfort.
   • Another option is to sleep on your left side in a three-quarters position. Lie on your left side with your lower arm behind and your lower legs straight, facing down. Bend foot base and rest on pillow. Fold your upper arm and place a pillow behind your head.

3. 

   Lie back to the right if you feel uncomfortable. If lying on your left side makes you uncomfortable or difficult, try turning to the right side. Complications with lying on your right side are mostly nonexistent, so it's okay if you feel more comfortable on your right side.

4. 

   Lie on your back only during the first few weeks of pregnancy. Sleeping on your back for the first few weeks of pregnancy is okay, when the womb is not enlarged and will not put any pressure on the veins, which are the veins that carry blood to the heart. But during the second trimester, avoid lying on your back as it can lead to nausea and dizziness. Reduces the amount of oxygen delivered to the fetus.
   • To lie on your back comfortably during the first few weeks of pregnancy, place pillows underneath your thighs and with feet and legs apart sideways. You can also roll one leg or both legs and then stretch back and forth to reduce the tension in your lower back.

5. 

   Do not lie on your stomach after the first trimester. Many pregnant women feel comfortable sleeping on their tummy during the first week of pregnancy, especially if they often sleep on their tummy. However, that posture will no longer be comfortable when your womb starts to expand and you feel like you are carrying a large ball in your stomach. Sleeping on your stomach after the first trimester can also endanger your baby's health, so try to lie on your side or on your back for the rest of your pregnancy.
   • Keep in mind that your baby will be uncomfortable while you are sleeping or lying down and may wake you up with a kick if the baby feels stressed out from her sleeping position. If you wake up to find yourself lying on your back or on your stomach, simply turn left or right. However, feeling comfortable during pregnancy is very important.
   advertisement

Part 3 of 3: Sitting up while lying down

1. 

   Turn on your side if you are not on your side. Lift your knees up to your stomach. Move your knees and feet to the side of the bed. Use your support arm as you push yourself up. Get your feet off the bed.
   • You can also place a pillow between your legs to aid you in waking up.

2. 

   Take a deep breath before standing up. To avoid nausea or dizziness when you wake up, take a deep breath before lifting yourself from the bed. This will also help you avoid aggravating any back pain you may be experiencing.

3. 

   Ask someone for help. Ask your husband or someone nearby to help lift you up. Ask someone to hold your forearms and lift you up from the bed. advertisement

Advice

• Irregular insomnia can be treated with Benadryl.