One of the first questions you ask when you become pregnant is how to sleep during pregnancy. You may be told that lying down is essential during pregnancy, and you may be warned that lying on your back can harm your baby.
Here, look at the science behind the headlines, find the best way to get a night’s sleep for you and your baby, and ask if a product such as a pregnancy pillow can help.
How Does Your Sleeping Posture Affect Your Baby?
There are several studies suggesting a link between supine position (supine position) in late pregnancy (third trimester, or week 28) and late stillbirth.
one study For example, New Zealand, announced in 2017, concluded that sleeping on its back in the third semester was associated with an increased risk of stillbirth. It led to a public health campaign telling women that avoiding lying on their backs in late pregnancy could reduce stillbirth by about 9%.
Analysis of all studies worldwide on maternal sleep and stillbirth. Lancet In 2019, we came to the conclusion that there is a link between late-gestation sleep on the back and stillbirth, “ If all pregnant women over 28 weeks gestation settle into stillbirth, this finding could reduce stillbirth by 5.8%. There is a sex. Side. “
The results of these findings may seem very alarming. According to the authors of Kellie Stecher, MD, OBGYN, and’delivery‘But don’t panic, your body naturally adapts to the correct position. “Your body will usually find a way to tell you not to lie in a position that is harmful to you or your baby,” Kelly told Live Science.
In any case, she states, “The research we have done is underpowered and not randomized.”
This view is supported by a treatise published in Obstetrician and gynecologist In 2019, questions were raised about the reliability of the data from previous studies. This substantive study of 8,706 women (22-30 weeks gestation, earlier than previous studies) included a cohort of women wearing devices to record sleep positions. The study was completely independent of itself, explaining how they slept. This study did not cover the last 10-11 weeks of gestation, but found no association between sleep position and stillbirths of less than 30 weeks.
In an editorial published with the study, Dr. Nathan Fox, an associate clinical professor of obstetrics, gynecology, and reproductive science at Mount Sinai School of Medicine in New York City, said that previous studies involved only a small number of participants. Said not. But equally importantly, women in all these studies self-reported their sleep positions. They could have misremembered or overemphasized their sleeping position because they believed it might be the cause of death.
How Does Your Sleeping Posture Affect Your Own Health?
For your safety, you’ll want to avoid lying on your back, especially when heading to the third semester, but as Kelly says, this probably happens naturally. She says the main reason to sleep on your back as your pregnancy progresses is for your own health and comfort.
“As the pregnancy progresses, the foetation grows and the baby and uterus become heavier. By about 20 weeks late in pregnancy, the weight of the uterus can cause symptoms when spawning. It’s because it’s pushing down the veins. Large blood vessels return blood to the heart. When this affects you, symptoms appear. Some women feel nauseous, sweaty, hot, and dizzy. increase. .
“Some women also have increased acid reflux disease and are less than optimal to be on their backs. Changes in body composition can lead to sleep aspiration during pregnancy, especially late in pregnancy. This is on the back. It gets worse because you are there. It’s important to find a position that is comfortable for you. “
Do I need to change my sleep position every semester?
As your baby grows older, it becomes more and more comfortable to sleep on his back, but you will find that your body automatically adapts to the discomfort.
According to Kelly, you don’t have to worry if you sometimes roll to your side. “This happens to all of us. At some point in your pregnancy, you won’t feel well on your back.”
Should I sleep on the left side during pregnancy?
You may have read that you should sleep on your left side instead of your right side. From a baby safety standpoint, this advice has been shown to be unnecessary- analysis Lancet’s study (see above) concluded that left and right sleep are equally safe.
According to Kelly, “Both sides are perfectly fine. The liver is on the right side. Sleeping on the right side can increase discomfort because this organ is on the right side. There is nothing better for the baby. . “
Are Pregnant Pillows Useful, and What Do They Do?
Pregnant pillows are U, C, or V shaped and designed to be comfortable as the baby’s bumps grow, but many pregnant women use regular pillows to be comfortable. increase.
“Pillows are great,” Kelly told Live Science. “Pillows under the ridges of growing babies can relieve pressure on the ligaments on the sides of the uterus, and pillows between the knees and in small areas of the back can be placed on the hips, knees and back. pain.
“Pillows also help with joint pain,” she adds. “The larger the baby’s ridge, the more ligament tension it has. The more you get pregnant, the more joint pain you have. Often you have more pubic pain, hip pain, IT band pain, and sciatica. Be careful with your pillow. It is effective to place it in. Remove the pressure from some of these problems. “
What else can help you sleep during pregnancy?
Above all, try to relax. “It’s just kind to me,” says Kelly. “It’s okay to wake up on your back. It’s okay to wake up on your stomach. Find a way to stay comfortable and get the sleep you need.”
How should I sleep during pregnancy?
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