eating a few plain saltine crackers before bed to reduce nighttime nausea.trying iron and folate supplements for restless legs syndrome.avoiding drinking too much water and other fluids before bed.avoiding spicy, fried, acidic, and fatty foods.taking antacid medications to reduce acid reflux.trying gentle activities, such as yoga, swimming, or tai chi.aiming for 7–8 hours of sleep each night.going to bed and getting up at the same time each day.People can try a range of techniques to relieve their symptoms and improve sleep, including: People experience a wide range of symptoms and bodily and hormonal changes during pregnancy that may interfere with sleep, such as: Other ways to improve sleep during pregnancy People should not worry if they wake up on their back in the late stages of pregnancy, but they should roll onto their side to go back to sleep. People who sleep on their backs during pregnancy may experience symptoms, including: Side sleeping during the third trimester could reduce late stillbirth by almost 6%. Research indicates that back sleeping from 28 weeks of pregnancy may increase stillbirth risk by 2.6 times compared with side sleeping. This compression could reduce blood flow to the fetus. The aorta is the large artery that carries oxygenated blood from the left side of the heart to other parts of the body. This is because the weight of the uterus could compress the IVC and aorta. Sleeping on the back during the third trimester may increase the chances of stillbirth in a small number of people. Other research found sleeping on the right or left side throughout pregnancy to be equally safe. However, the study did not observe the last 2 months of pregnancy. These findings suggest that the sleeping position in early to mid-pregnancy may not increase the chances of complications. high blood pressure pregnancy disorders, such as preeclampsia, eclampsia, and gestational hypertension.They found no connection between going to sleep on the back or right side until the 30th week of pregnancy and complications linked to a decrease in placental blood flow, such as: The National Institutes of Health (NIH) funded an analysis in 2019 to examine sleeping position and adverse outcomes during pregnancy. Going to sleep on either side appears to be equally safe. However, recent research indicates that people who sleep on their right side while pregnant are no more likely to experience late stillbirth than people who sleep on their left side.
In theory, sleeping on the right side, particularly in the latter stages of pregnancy, may compress the IVC, reducing blood returning to the heart and decreasing placental blood flow. Right sideĮarlier research investigating people sleeping on their right side during pregnancy found non-left sided sleeping linked with a higher chance of stillbirth. The IVC carries deoxygenated blood from the lower body and back to the right side of the heart for oxygenation.Īs the IVC is to the right of the spine, lying on the left side may allow optimal blood flow to the heart and blood, and nutrients to reach the fetus. This is mostly due to blood flow.Ī large vein, known as the inferior vena cava (IVC), runs parallel to the spine on the right side. Many consider sleeping on the left side the “ideal” sleeping position during pregnancy. A 2019 review suggests that sleeping on either side while pregnant is safe. Doctors usually recommend people sleep on their side during pregnancy.
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