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Maternal sleeping position should not be considered a trivial matter. An enlarged fetus can make a mother’s sleeping position go awry. Moreover, pregnant women also have difficulty moving to change sleeping position.
The wrong sleeping position in pregnant women can invite various health problems, such as leg swelling, muscle aches, snoring, decreased blood pressure, or even increased blood pressure.
Here is some information about the recommended sleeping position of pregnant women.
Good Sleeping Position for Pregnant Women Need to Know From Early
Avoid Supine
After entering the second trimester of pregnancy, especially after the fifth month, pregnant women are advised not to sleep in supine position. Pressure on the major blood vessels and inferior vena cava may increase when pregnant women are sleeping on their backs. This pressure can inhibit blood circulation to the mother’s body, including to the fetus.
Deeply inferior cava vein can also trigger swelling of body parts or edema. The inferior vena cava is a large underlying vein located behind the lower abdomen. His job is to bring dirty blood from the lower body to the heart.
Leaning to the Left
Some experts recommend pregnant women to sleep in a sideways position to the left. It aims to accelerate blood circulation, either toward the heart or into the womb, fetus, and kidney. In addition, the left sideways position makes the abdomen or abdomen more comfortable and does not press the liver organ located on the right side.
Left sideways to the left can also reduce swelling of the ankles, feet, and hands. That’s because the position helps the kidneys work more freely in cleaning the waste substances and fluids from the body. When the kidneys retain fluids and waste matter, pregnant women may develop edema.
However, some experts say no need to worry about a healthy sleeping position, each pregnant mother is advised to choose a position that feels comfortable.
Use Pillow
Pillows can help make the sleeping position pregnant women feel more comfortable. When pregnant women feel shortness of breath or short breathing, place a pillow under the side of the body to raise the chest position. When pregnant women feel pain in the pit of the heart, place some pillow on the head so that the upper body position becomes higher.
Pregnant women can sleep in a half-sitting position to help stomach acid does not rise. Meanwhile, to support the body remains in a sideways position to the left, you can prop it up with a pillow in the abdomen and back. Special pillow pregnant women can also be used to make sleep more comfortable.
It is natural that pregnant women find it difficult to sleep soundly at night because they can experience various disorders, such as frequent waking at night due to frequent urination, feeling short of breath, heart palpitations due to increased heart rate, back pain and leg cramps, and constipation, and pain in the pit of the stomach. In addition, stress can also make pregnant women difficult to sleep. To help sleep quality at night, the following steps may be helpful.
- Build a sleep and wake routine at the same time each day.
- Avoid doing heavy exercise when approaching bedtime.
- Relax before sleep, like drinking warm milk mixed with honey.
- Avoid drinking tea, coffee, or soft drinks because it generally contains caffeine.
- Follow pregnancy exercise regularly. In addition to making the body more fit, meeting with fellow pregnant women can be a chance to share stories and reduce anxiety.
- If you have cramps on your legs until you wake up from sleep, try tossing your feet against the wall and press hard to reduce cramps.
In addition to pay attention to the maternal sleep position is comfortable, make sure the calcium needs are sufficient to reduce cramps in the legs. In addition, various other important nutrients that can be obtained from vegetables, fruits, and milk also need to be consumed in a balanced manner. Routine pregnancy checks in obstetricians are also needed to monitor the health condition of the mother and fetus.
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