If you’re pregnant and reading this at 3am in the morning, then this article is for you. What, you’re one of the lucky ones sleeping soundly? Well, you may be in for a surprise later in your pregnancy — somewhere during the second trimester, the cycle of “good sleep” often tends to turn the corner, as your belly expands and you become more uncomfortable. Which is a total bummer, since an expectant mother’s sleep patterns can actually affect perinatal outcomes
In fact, according to a recent study by The Boppy Company (which recently launched a line of sleep-inducing pregnancy pillows), poor sleep correlates with increased postpartum depression and preeclampsia, as well poor blood sugar glucose control in women with gestational diabetes. Lack of sleep can also affect gestational weight gain and result in longer labor and unplanned cesarean deliveries.
To help you improve your pregnancy sleep quality, and the health of your baby, we’ve partnered with Boppy to share 5 pregnancy sleep don’ts….and some replacement dos! .
DON’T sleep on your back, especially after 20 weeks. Sleeping on the back compresses the aorta and vena cava blood vessels, which could decrease blood circulation to your heart and the baby.
DO sleep on your side, which may help alleviate heartburn, improve blood flow and reduce nasal congestion. If you’re typically a back-sleeper, consider using a supportive pregnancy pillow such as the Boppy Pregnancy Wedge for Bump & Back Support Pillow.
DON’T push through your discomfort when sleeping. If your body is uncomfortable, it may be trying to tell you that something needs to be changed.
DO use pillows for support. Pregnancy pillows help alleviate low back pressure associated with the growing belly. Whether you use a full body pillow or one that’s more focused on supporting your growing belly, there’s an array of choices out there to get you through your pregnancy.
DON’T get stressed about which side you’re sleeping on. While some believe that sleeping on your left side helps the flow of blood and nutrients to the placenta, but most experts agree that your baby’s in no danger even if you end up on your right side.
DO sleep in the most comfortable way for your body. Stressing about your sleep will only make it harder to get those much-needed Zzzs!
DON’T use technology right before bed. The last thing you need to do before you try to sleep is get yourself wound up about the latest drama at work. Plus, blue light can do a number on your circadian rhythms.
DO establish a calm and relaxing turndown. Try and set a routine so that you fall asleep at the same time or close enough to the same time each night.
DON’T give up on your daytime exercise routine, or at least a modified version of it.
DO incorporate physical activity into your day. Regular physical activity can prevent excess weight gain, which could make your even more uncomfortable in bed, and promote better quality sleep.
*This post is sponsored by Boppy. Get your own Boppy pregnancy pillow here.