
Pregnant women are often advised to sleep on their left side, and this recommendation stems from both circulatory and anatomical reasons. Lying on the left side can improve circulation to the heart, benefit kidney function, and increase the flow of nutrients and blood to the fetus. It also helps alleviate pressure on the liver and reduces swelling in the legs, ankles, and feet.
Understanding the Benefits of Left-Side Sleeping During Pregnancy
Sleeping on the left side is considered a safe and comfortable position for most pregnant women, particularly as they progress into the second and third trimesters. Here’s why this position is recommended:
Optimal Blood Flow
The human circulatory system is designed in a manner where the aorta, the largest artery in the body, runs from the heart down the left side of the spine. When you lie on your left side, the pressure on this massive artery is reduced, allowing for better blood flow. This is crucial for pregnant women, as the growing uterus can press against the aorta and inferior vena cava (the vein that returns blood from the lower body to the heart) when lying on the back or the right side. By sleeping on the left, you promote better blood circulation to not only your own organs but also to the placenta and the baby.
Enhanced Kidney Function
The kidneys are responsible for removing waste products and excess fluid from the body. During pregnancy, the kidneys have to work for both the mother and the developing fetus. Left-side sleeping aids in the kidneys’ efficiency by taking advantage of gravity, which can help reduce swelling of the extremities due to the retention of fluids that is common during pregnancy.
Reduced Pressure on the Liver
Another advantage of sleeping on the left side is the decreased pressure on the liver, which is located on the right side of the abdomen. While it’s not harmful to sleep on your right side, doing so can compress the liver and hinder its function.
Improved Gastrointestinal Function
Pregnancy hormones, particularly progesterone, can slow down the digestive process, which may lead to heartburn and constipation. Left-side sleeping can somewhat ease these discomforts as it favors the natural course of the intestines, promoting smoother digestion.
Prevention of Stillbirth and Other Complications
Some studies suggest that sleeping on the back during the late stages of pregnancy might be associated with a higher risk of stillbirth. While these studies are not conclusive and sleeping positions are not the sole factor, many healthcare providers recommend left-side sleeping as a precaution.
Different Sleeping Positions During Pregnancy
While left-side sleeping has its benefits, it’s also important to discuss other positions and understand their implications during pregnancy.
Sleeping on the Right Side
Sleeping on the right side may not be as beneficial as the left because of the position of the liver and the inferior vena cava. However, it is not as potentially problematic as sleeping on the back and can be an acceptable position for short periods.
Sleeping on the Back
Back sleeping, especially in late pregnancy, can cause problems because the weight of the uterus presses on the spine, back muscles, intestines, and the inferior vena cava. This pressure can exacerbate backaches, hemorrhoids, digestive issues, and can even lead to decreased circulation and blood pressure.
Sleeping on the Stomach
In the early stages of pregnancy, sleeping on the stomach may still be comfortable. However, as the pregnancy progresses and the belly grows, this position becomes impracticable and uncomfortable.
Tips for Comfortable Left-Side Sleeping
Switching to left-side sleeping may not come naturally to everyone. Here are some suggestions to make it more comfortable:
Use Pregnancy Pillows
Pregnancy, or body, pillows can provide extra support and make side sleeping more comfortable. These pillows can be used to support the back, between the knees, and under the belly to alleviate the added pressure.
Establish a Routine
Creating a bedtime routine can signal to your body that it’s time to sleep, making it easier to fall asleep on your left side. Consistent sleep and wake times, along with pre-sleep rituals like reading or taking a warm bath, can be very helpful.
Exercise Regularly
Maintaining an exercise routine (with approval from a healthcare provider) can reduce discomfort and make it easier to adopt the left-side sleeping position.
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Stress and anxiety can hinder your sleep, regardless of position. Relaxation techniques such as deep breathing, meditation, or prenatal yoga can improve sleep quality.
Don’t Stress Over Position Changes
It’s normal to change positions during sleep. Don’t worry if you find yourself waking up in a different position; simply readjust to the left side if possible.
When Left-Side Sleeping Might Not Be Best
There may be certain health conditions or pregnancy complications where left-side sleeping isn’t recommended. In cases of preexisting heart conditions, for example, a doctor might provide different guidance. Always consult with a healthcare provider about the best sleeping position for your individual needs and circumstances.
Finishing Thoughts
Sleeping on your left side during pregnancy offers multiple benefits for both mother and baby by improving circulation, optimizing kidney function, and reducing the pressure on the liver. While this position is generally recommended for its potential advantages, every pregnancy is unique, and what works for one woman might not be the best option for another. Comfort is key in maintaining good sleep hygiene during pregnancy, and using pillows, establishing relaxing bedtime routines, and staying active can all contribute to a better night’s sleep. Remember, it’s also essential to consult with your healthcare provider about any concerns you might have about sleeping positions throughout your pregnancy journey.