How should you sleep at 34 weeks pregnant?
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There are a lot of do's and don'ts during pregnancy. Sometimes the list begins to feel endless. The truth is, there are some things that are truly potentially harmful and others that aren't really that worrisome. There are also things that you can actually do something about, and others that you can't. The good news is that the position that you sleep in is something you can control. Show
Why Back Sleeping Can Be Problematic for Pregnant WomenDuring pregnancy, you will often hear that sleeping on your back is a bad idea. The reason has to do with your anatomy. When you lay on your back after the first trimester of pregnancy, the weight of your pregnant uterus can decrease the blood flow in the vena cava, the vein that carries blood from the lower part of your body to the heart. If this were to happen, there is a risk of decreasing the blood flow to your uterus and thus, to your baby. Why Side Sleeping Is Best for Pregnant WomenThe vena cava runs slightly to the right of your spine, so that's why you may hear that lying on your left side is the best option in pregnancy. Your liver is also on the right side, so sleeping on the left side also helps keep the fetus from compressing that organ. During pregnancy, the key is not to sleep on your back; either side is usually fine. If you happen to prefer the right side, it's not a big deal. While the left side is most recommended by doctors, many pregnant women still shift from side-to-side throughout the course of the night. So what happens when you wake up in the middle of the night and you're on your back? Don't stress over it. Just roll over onto your side or prop your body with a pillow to turn you one direction or the other. How Using a Pillow Can HelpUsing pillows between your legs while you sleep can be more comfortable and help prevent back pain from strain placed on your back while you sleep. You can also use a pillow behind your back as a reminder to not roll over; if you feel it during the night, you'll likely stop rolling, even if you're fast asleep. Any pillow will work, but there are also special pillows made for side-sleeping pregnant women. They may come in different shapes and sizes. Choose the one that works for you, even if that's simply a regular pillow. The extra support behind your back can help provide added support on your back and hips. When to Consult a ProfessionalIf you're really concerned about your sleeping position, talk to your doctor or midwife. They can help you understand what's going on and how to quantify the risk or non-risk to your baby. Don't lose more sleep over your sleeping position than you're already bound to lose during pregnancy. What to Do When You Have Insomnia During PregnancyMany pregnant women already suffer from insomnia. Certainly, sleep positioning can play a part in how well you do or don't sleep. There are many different ways to deal with insomnia that can be used no matter what your sleep position is at night, including eating a snack, reading a book, taking a warm bath, and making sure you go to bed when you feel sleepy.  By Robin Elise Weiss, PhD,
MPH Thanks for your feedback! Your third trimester is usually the hardest time during pregnancy to get good sleep. Many women wake up during the night and
then have trouble keeping their eyes open during the day. If you usually get 8 hours of shut-eye, you may need 10 when you’re pregnant to feel rested. But if you’re too busy to squeeze in 10 hours, aim for 8 hours of sleep at night and nap during the day. Here are some causes of sleepless nights and what to about them. Back and muscle aches are common side effects of pregnancy. Your ligaments around your pelvic bones soften and your joints loosen to get your body ready to give birth. This can make your back feel sore. Weight gain also can affect your posture and lead to
pain that may keep you up at night. For relief, you can try to: When your belly grows, your uterus gets pressed up against your diaphragm. That causes some women to snore. Also, about three out of
10 pregnant women start snoring because of a stuffy nose from swollen nasal veins. Snoring, in turn, is linked to high blood pressure.
In serious cases, you may get sleep apnea, which is when you stop breathing for brief periods while you sleep. This can affect your health and your
baby’s health. So talk to your doctor if you snore. They may want to check your urine protein levels and your
blood pressure. About 15% of women get restless legs syndrome (RLS) during their pregnancy. Your
calf, foot, or upper leg may feel uncomfortable so that you get an urge to move or shake them. RLS can awaken you many times during the night. A lack of iron in your
diet may be one cause. Leg cramps are another common complaint during the third. Some doctors think they stem from too much phosphorous and not enough
calcium in your blood. It may help to stay away from carbonated drinks, which are associated with cramps. Straighten your leg
and flex your foot to shake off the cramps. Try it before you go to bed. If you have restless legs, ask your doctor if you need to test your iron levels. You’ll be at your largest during your final trimester. Sleeping on your left side may allow for more restful
nights. This will also direct your blood flow to your baby, uterus, and kidneys. A pregnancy pillow, which is made for your body shape when you’re pregnant, may help. You may get this in the
evenings during your third trimester. Eat smaller meals and chew slower to help prevent the pain. Avoid carbonated drinks, and stay away from fatty, spicy, and acidic foods that cause heartburn. Your growing
baby puts a lot of pressure on your bladder. You may go to the bathroom a lot during the night. Cut back on drinking fluids in the afternoon and later. Lean forward when you’re on the toilet to empty your bladder completely. How should I lay down at 34 weeks?Left is best.
Experts recommend lying on your left side. It improves circulation, giving nutrient-packed blood an easier route from your heart to the placenta to nourish your baby. Lying on the left side also keeps your expanding body weight from pushing down too hard on your liver.
Can I sleep on my back at 34 weeks?Back sleeping is no longer safe after 28 weeks gestation, but there are a few other comfortable positions for you to safely doze in.
How can I sleep comfortably in third trimester?As a woman reaches the second and third trimesters, it is ideal to sleep on the left side. Being in this position maximizes blood flow to the uterus without putting pressure on the liver.
Can my sleeping position affect my unborn baby?TUESDAY, Sept. 10, 2019 (HealthDay News) -- Pregnant women are often told to sleep on their left side to reduce the risk of stillbirth, but new research suggests they can choose whatever position is most comfortable through most of the pregnancy.
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