The joy of pregnancy is enormous, and there is a list of new things to do and avoid to keep the mother and the baby healthy. Among others, a popular advice given by physicians and midwives is to sleep on the left side. But have you ever supposed the reason why this is thought to be the best? Now, let us discuss the science behind this pregnancy-safe sleeping position, its advantages, and tips to make it effective.
The Science Behind Left-Side Sleeping
When you are pregnant, you undergo significant physiological changes in your body. As the uterus enlarges, it starts to squeeze the other organs and blood vessels around the area, especially the inferior vena cava, which is the large vein that carries blood to the heart, specifically, the lower part of the body.
Lying on your left will enable the vein not to be pressurised and facilitate more circulation. This ensures:
- Better circulation of blood to the placenta, and this supplies your baby with vital oxygen and nutrients.
- Enhanced renal functioning, which helps to decrease swelling of your hands, ankles and feet.
- Feeling less strained, and the heart feels less work.
Benefits of Sleeping on the Left Side During Pregnancy
1. Boosts Blood Circulation
When you lie on your left side, gravity will help in the circulation of blood, thus making your heart perform effectively. This would imply that additional oxygen and nutrients are supplied to the baby via the placenta.
2. Prevents Swelling (oedema)
Better circulation will also allow your kidneys to get rid of waste products and fluids more efficiently, and this will help reduce puffiness in your legs, ankles, and even hands.
3. Supports Healthy Digestion
A left side positioning of the stomach and pancreas enhances the digestive system and lessens heartburn, which is also a frequent pregnancy complaint.
4. Reduces Pressure on Organs
There is your liver on the right side of the belly. Sleeping on the left allows it not to be pressed by the developing uterus and have the overall better functioning of the organs.
5. Enhances Fetal Health
The circulatory systems of blood and nutrients in the best possible way to the placenta are associated with the best growth and development of a fetus.
What About Sleeping on the Right or the Back?
Sometimes right-sided sleep is not harmful, in particular, when it is more comfortable. Positioning of the vena cava may, however, result in a slight restriction of blood flow in the long run due to the positioning of the right.
It is advisable not to sleep on your back, particularly in the second and third trimesters as this is because:
- The uterus is a pressing load that may cut off the blood supply to large vessels.
- It may cause dizziness, a backache, or difficulty in breathing.
- It can have an impact on the nutrient and oxygen supply to the baby.
Tips for Comfortable Left-Side Sleeping
- Use a pregnancy pillow: A full-body or wedge pillow will be able to support your belly and back very well.
- Alternate sides: If your hip/shoulder is aching, then switch over to the right side at intervals.
- Elevate your upper body: A small incline will make the heartburn go away.
- Keep knees bent: Positioning a pillow between your knees helps support the spine and alleviate pressure.
Expert Insight
The American Pregnancy Association states that sleeping on the left side is most optimal, while Dr Jennifer Shu, paediatrician and pregnancy health expert, notes that comfort and rest are equally important: “It’s better to sleep well in any safe position than to stay awake worrying about the perfect one.”
Conclusion
While there’s no need to stress over your sleeping position every night, sleeping on your left side remains the gold standard for most expecting mothers. It promotes healthy circulation, supports fetal development, and helps you rest better through all stages of pregnancy.
Also Read: Pregnancy Nutrition: What to Eat and What to Avoid
