Safe sleeping tips during pregnancy

Many pregnant women find it difficult to get a good and a comfortable night’s sleep. We asked experts opinion regarding certain aspects of sleep and got some valuable inputs.

Some of the questions asked and expert’s reply are given below:

What is the safest position to sleep while pregnant?

Pregnant women should never sleep on one’s back especially during the second half of pregnancy; the inferior vena cava or the big vein that returns the blood from the lower part of the body to the heart gets compressed by the uterus and also causes reduced blood supply to the baby. It causes symptoms like sweating, nausea, and dizziness. Some recent studies have found that sleeping on the back during later stages of pregnancy leads to still born babies and other complications in pregnancy.

It is best to sleep on one’s left side as it promotes better supply of blood. Most pregnant women spend some time sleeping on their back; you could remedy it by tucking a pillow between your legs or using one to support your belly as you lie on your left side. Alternatively you could place a pillow behind the small of your back or prop a pillow wedge under your right hip to tilt the weight of your uterus toward the left side.

Can I take something for a stuffy nose?

A stuffy nose is caused by the high estrogen levels during pregnancy that causes the nasal membranes to swell and makes a woman face nasal congestion. Known as pregnancy rhinitis, it could cause problems in breathing especially while lying down. Doctors do not recommend decongestant as they would constrict the blood vessels and lead to reduced flow of blood in the nasal passage and the placenta. In rare cases it could also lead to a rise in blood pressure.
A safe alternative would be to elevate one’s head with an extra pillow, put a humidifier in the room, and use a saline nasal spray to moisturize nasal passages.

How can I manage the nighttime heartburn in the 2nd and 3rd trimester of pregnancy?

Heartburns during this period are caused by pregnancy hormones and the growing uterus that cause the stomach acids to go back to your esophagus. Consult your gynecologist before taking antacids; they are generally safe after the first trimester. You could take a prescribed medicine from your doctor if over- the- counter medicines don’t help.  Alternatively you could try eating 5 or 6 small meals a day and avoid foods like fried foods, chocolate, garlic, onions, and acidic fruits. Also try elevating your head with an extra pillow at night.

Are sleep medicines safe to be taken during pregnancy?

It is best to avoid sleeping medicines even melatonin, unless your doctor specifically recommends one; you could resort to other natural methods to sleep well. Try changing your bedtime routine; avoid using devices like smart-phone and e-readers shortly before sleeping and take a warm bath as light interferes with the body’s natural production of melatonin.

Image Courtesy : Google