During pregnancy and breastfeeding, the quality of your sleep becomes more important than ever. Your body is changing, your needs are shifting, and the sleeping positions you once found comfortable may now cause you discomfort. This article looks at how to adapt your habits so that you and your baby get restful and safe sleep.
Sleeping positions during pregnancy
Pregnancy is a time of intense changes in the body, and choosing the right sleeping position can reduce aches and improve the quality of your sleep.
1. Sleeping on your side (SOS – Sleep on Side):
- Why is it recommended? This position improves the blood circulation to the womb, the baby and the kidneys. It also reduces the pressure on the spine and the lower back.
- Which side is better? The left side is considered ideal, as it avoids pressure on the vein that returns blood to your heart (the inferior vena cava).
2. Support with pillows:
- Use pregnancy pillows to support your belly and reduce the pressure on your joints.
- Place a pillow between your knees for better alignment of the spine.
3. Avoiding sleeping on your back (after the 2nd trimester):
- This position can put pressure on the organs and on the inferior vena cava, causing dizziness or discomfort.
Sleeping positions during breastfeeding
Sleep during breastfeeding is often broken, so it is important to find comfortable positions that make the process easier:
1. Side-lying position:
- This position lets you breastfeed while you rest. Use pillows to support your back and knees.
2. Supported sitting position:
- If you prefer to breastfeed sitting up, make sure you have support for your back and a nursing pillow for your baby.
3. The "lying-down nursing" position:
- This is ideal for the night, as you can breastfeed without getting out of bed.
More tips for better sleep
- Invest in ergonomic pillows: Pregnancy pillows in a "C" or "U" shape support the whole body and reduce the pressure on your joints.
- Regulate the temperature: During pregnancy, the rise in your body temperature can affect your sleep. Use light covers and choose cool materials for your nightwear.
- Take short naps during the day: If sleeping at night is difficult, short breaks during the day can help you regain energy.
The importance of proper support
During pregnancy and breastfeeding, your body needs more care than ever. By choosing the right sleeping positions and investing in quality products such as pillows and mattresses that adapt to your needs, you can make this unique period more comfortable and pleasant.
ORION Strom offers solutions that combine ergonomics and comfort to support your body through the most demanding phases of your life. Explore our collection and discover how the right choice can make a difference.
Sources:
- Gordon, S. J., et al. (2015). Study on maternal sleep position and pregnancy outcomes, published in the Journal of Obstetrics and Gynecology Research.
- Rogers, V. L., et al. (2019). Research on physiological changes in pregnancy and their implications for sleep, from Sleep Medicine Clinics.
- Henderson, A., et al. (2011). Examination of maternal sleep patterns and infant feeding methods, featured in the Journal of Clinical Sleep Medicine.
- Ball, H. L., et al. (2006). Analysis of parent-infant bed-sharing behaviors and their health implications, published in Pediatrics.
- DeVocht, J. W., et al. (2006). Review on the effectiveness of cervical pillows for neck and shoulder pain, from Pain Medicine.
- National Sleep Foundation (2021). Guidelines on choosing the best pillows for pregnancy and breastfeeding.
- American Pregnancy Association (2020). Recommendations on safe sleeping positions during pregnancy.
- McKenna, J. J., et al. (2007). Perspectives on mother-infant co-sleeping and breastfeeding, from Acta Paediatrica.
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