You can also use a pillow to prop your head up to prevent heartburn while lying down and place a pillow between your knees or under your belly to take pressure off of your back and legs. Many stores also sell a long body pillow designed to also go between your legs to support your hips when you’re pregnant.
As your pregnancy progresses, there will be added pressure on your bladder, meaning the less you drink before bed, the better. Avoid drinking anything caffeinated before going to bed, too. Caffeine makes it harder to sleep, and the extra liquid could make you need to pee more often.
If you start to feel heartburn once you lay down, use a pillow to prop your head up. Elevating your head can help your body to digest what you have eaten.
If you are used to sleeping on a softer mattress, you may find switching to a harder mattress uncomfortable. Stick to the softer mattress if it is what you are used to and you have no issues getting a full night’s sleep on the bed.
For most people, the optimal sleeping temperature is around 65 °F (18 °C).
Experts recommend making a to-do list for the next day to avoid taking stress to sleep with you. [7] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Have your pillows ready on your bed so you can position them easily once you lie down.
Get comfy on your left side by placing a pillow between your legs. You can also hug a full length body pillow for extra comfort. Another option is to sleep on your left side in a 3/4 position. Lying on your left side, place your bottom arm behind you and your bottom leg straight out and down. Bend your top leg and rest it on a pillow. Bend your upper arm and place a pillow behind your head.
To lie on your back comfortably during your first few weeks of pregnancy, place a pillow under your thighs and let your legs and feet roll open to the side. You can also roll one or both legs back and forth to release any tension in your lower back. While there have been some studies that show sleeping on your back can increase the risk of babies being stillborn, these studies were small and unable to be reproduced. Mostly, it’s just the issue of keeping you comfortable while you sleep.
Keep in mind your baby will also experience discomfort while you sleep or lie down and might wake you up with a kick if they are feeling stressed due to your sleep position. If you wake up on your back or your stomach, simply roll over to your left or right side. However, being comfortable during pregnancy is very important.
You can also place a pillow between your legs to help you get up.
Always move slowly and carefully when getting up or sitting down.
