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Pregnant women sleeping

Best Sleep Positions During Pregnancy

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Finding the perfect sleeping position when you are expecting can be quite the task. It seems like no matter what position you are in, it is impossible to get comfortable. On top of that, up until recently, expecting mothers had been told to sleep on their left side to increase the amount of blood and nutrients that reach the placenta and reduce the risk of stillbirths.

Good news for expecting mothers: A recent study has found that women through 30 weeks of pregnancy can choose whichever sleeping position suits their body best. The study showed there was no direct link between which position a woman slept in and adverse pregnancy outcomes such as stillbirths, high blood pressure, or having a baby small for its gestational age. The study only included women up to 30 weeks, so continue to consult your OB if you have any questions about what is best for you and your baby.

So, kick your feet up, get comfortable and play around with various sleeping positions to find out what works best for you!

Here are some other tips for a comfortable night’s sleep:

  • Use pillows to help get comfortable. Place one under your belly and one between your knees to help keep your core and back supported and pain-free.
  • Stretch your legs. Practice some leg stretches during the day to prevent leg cramps.
  • Go for an early morning 30-minute walk to promote a good night’s sleep.
  • Keep your room cool so you don’t have to kick the covers off in the middle of the night.
  • If you are experiencing heart burn, place some books or wooden blocks under your headboard to prop your bed up. 

Editor's note: This blog was originally published on Sept. 27, 2019 and has since been updated. 

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