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A Good Sleep Position For Pregnant Women

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A Good Sleep Position When Pregnant - Healthy T1ps

When pregnant, the mothers will be bothered with the problem of position while sleeping. In the first trimester, maybe the mother can still sleep in the desired position, but during the second trimester, different things you might feel when you take a sleeping position. The mother may have to change her sleeping position habits during pregnancy, especially when the gestational age steps on the development of a 5-month fetus, where you will begin to feel a sense of not in the back area.

Actually, the position taken during pregnancy is not a significant problem. Because of what ? because the woman's body was created by God so special and unique, which aims to protect the fetus in the womb to feel comfortable, namely by the presence of amniotic fluid which makes the fetus float and can move freely in the womb.

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Tips for taking a good sleeping position during pregnancy:


A. Supine sleeping position
supine sleeping position In the first trimester (ie at the age of content 1 to 3 months), women can apply any position during sleep, because in this trimester the weight of your uterus is not too large, so there has not been a significant emphasis on blood vessels in the back.

But after the womb enters the second trimester, pregnant women should start getting used to and avoid sleeping positions like this. At the beginning of the 14th week of pregnancy, the belly of a pregnant woman begins to show significant changes. The stomach starts to look bigger.

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Dangers of Supine Sleep After the First Trimester

Doctors and midwives recommend that pregnant women do not sleep with their supine position after the first trimester with various health considerations, including:
  • Can cause more pressure on the aorta and inferior vena cava, ie veins carry blood flow from the lower body back to the heart.
  • Can trigger the risk of lumbago. Lumbago is a common disorder commonly experienced by pregnant women, the cause is due to weight gain caused by changes in the body, development of the fetus, placenta, and amniotic fluid in the uterus. The enlargement of the uterus also causes the body's gravity to shift more forward, and this of course weighs heavily on the waist. To help deal with this disorder, do the following:
  •  Maintain body balance, for example when carrying weights do it with your left and right hand.
  •  Keeping your position upright when sitting
  •  Squatting when taking something on the floor
  •  Bath with warm water
  •  Compress with cold water on the part that feels pain
  •  do sports for pregnant women
Causes shortness of breath. During pregnancy, the developing fetus will need more space in the womb. This results in a diaphragm that restricts the lung movement to become smaller than before pregnancy. In addition, during pregnancy the volume of blood in the body has increased which results in more frequent pumping of blood vessels and capillaries. This is what causes tightness in the chest. To overcome this disorder, you should:
  • Consume more liquid
  • Use extra pillows while sleeping
  • Eat foods that contain lots of zinc,
  • Light exercise
  • Avoid the dangers of alcohol, smoke and inhale other harmful gases.
Hemorrhoid disorders. Hemorrhoids disorders during pregnancy are a common thing, the cause is due to hormonal changes in the body, the size of the fetus is getting bigger which results in pressure of blood vessels in the abdomen and pelvis. Another cause is due to constipation disorders, as well as limited abdominal physical movements during pregnancy. To overcome this:
  • Consume fibrous food
  • Consume more liquid
  • Do light exercise
  • Avoid straining when defecating
Indigestion. This disorder can be caused by several things such as hormonal changes, the progression of the uterus that suppresses the stomach, the possibility of experiencing interference like this before pregnancy. The fix is:
  • Change your diet, eat small portions but often
  • Avoid eating when approaching bedtime
  • Avoid foods that are too spicy, fatty, and caffeine
  • Sit up straight while eating
  • Drinking milk
Varicose veins. Varicose veins during pregnancy are caused by hormonal changes during pregnancy, fetal growth that suppresses blood vessels in the pelvic area and large blood vessels, as well as being overweight during pregnancy. The way to help overcome this problem is:
  • Consumption of foods that contain lots of vitamin E
  • Consume more liquid
  • Light exercise
Avoid using high-heeled shoes / sandals. (Also read: pregnant women up and down stairs)
Edema. Edema / swollen feet in common pregnant women occur. The reason is partly because of sitting too long. To overcome edema, we recommend:
  • Pad your feet with a pillow, especially when you wake up in the morning
  • Try to position your feet higher when sitting
  • Light exercise
  • Avoid sodium foods
  • Expand lying on your side
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Sleeping on your back for a long time can cause disruption of blood flow and nutrients to the placenta which is very important for fetal development in the womb.
Supine sleep can prevent the baby from getting all the oxygen and nutrients needed
In addition, sleeping on your back can also cause dizziness, snoring, weight gain, and sleep apnea disorders.


B. Sleep position prone

Sleeping positions like this may feel comfortable when the age of pregnancy is still in the first trimester, because at that age the womb is still behind the pubic bone. This is also recommended by health experts with the reason to expedite blood circulation to the uterus.

But after the age of 14 weeks of pregnancy (3 months of fetal development), the prone sleeping position will become very uncomfortable. This is due to several things, including:
  • because of the breast enlargement that makes it more sensitive.
  • In addition, the enlargement of the uterus is growing, requiring you to wear extra pillows as a support for your thighs.
  • Sleeping prone when the womb gets bigger will cause the uterus to press on the liver, so that it will have harmful effects for you and the fetus in the womb.
C. Sloping sleeping position
Angled position is a sleeping position that is highly recommended for pregnant women, especially after the age of the womb reaches 16 weeks (fetal development 4 months). The position tilted to the left or right, is actually the same, it depends on your situation.

Sleeping on his left side to the left is highly recommended for pregnant women, especially when the age of pregnancy is 16 weeks. That's because of several things, including:
  • Infants in the womb can get the blood flow and nutrients they need to the maximum to the placenta, this is due to the presence of a large vein (inferior vena cava) in the back of the right side of the spine that returns blood from the lower body to the heart.
  • Sleeping on the left side can help the kidneys to remove food waste and fluid from the mother's body so as to reduce swollen feet during pregnancy, ankle and hand (edema).
  • We recommend that you get used to sleeping in a slanted position to the left since the beginning of pregnancy, in addition to being safe and comfortable, this position also greatly helps the development of the baby in the womb.
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  1. Avoid drinks that contain lots of caffeine, such as coffee, tea, or other soft drinks.
  2. Avoid eating when approaching your bedtime
  3. Get used to sleep and wake up at the same time every day
  4. Avoid activities that are too heavy before bedtime
  5. Use extra pillows to support the back and abdomen
  6. Avoid stress that can trigger insomnia.
  7. Avoid drinking too much at night, because drinking too often can cause beser (frequent urination), so that nighttime sleep is disturbed because you have to go to the bathroom often.
  8. Taking a warm bath before going to bed can also help you sleep better at night.