lie down

Pregnancy is a positive journey, something which every woman looks forward to. But it also brings its share of pains, aches and difficult movements. This is especially true because of your growing belly. Finding a comfortable position to sleep in can be difficult, even more so due to difficulty in sleeping which many women experience.

To ease your sleep and help you sleep better, you can take some steps to prepare yourself before you lie down. This can make a big difference to the quality of your sleep.

Step 1 – Preparing to lie down

  1. Gather 2-3 pillows (or a body pillow) on your bed
  • Keep them in a position so that you feel comfortable lying on them. Take your partner’s help, if needed
  • You can also use a pillow to keep your head up. Placing a pillow between your knees or below your belly can be a good idea since it relieves the pressure from your back and your legs
  1. Avoid drinking water just before lying down
  • Keeping your body hydrated when you’re pregnant is important. However, avoid drinking water just before your sleeping time. This will ensure you don’t have to wake up several times to go to the bathroom. As a general rule, avoid drinking water one hour before your sleeping time
  1. Eat at least 2 hours before lying down
  • This will prevent heartburn, which can especially come from eating spicy meals
  • If you feel heartburn when you lie down, keep a pillow under your head. Elevating your head helps your body digest food
  1. Ensure you have a good mattress
  • Your mattress should be firm to ensure a good night’s sleep
  • If you are used to sleeping on a soft mattress, you can use that. Just make sure whichever mattress you choose gives you a good and comfortable sleep

Step 2 – Choosing a position to lie down

  1. Slowly and carefully get into the lying position
  • Sit on your bed, closer to its head. Move your body as far back as possible
  • Slowly lower yourself down on one side, with the support of your hands
  • Slightly bend your knees and then pull them up on the bed
  1. Try and lie down on your left side
  • Lying on your left is better for blood circulation, and ensures your growing baby gets sufficient oxygen and nutrients
  • To get into a comfortable posture, you can place a pillow between your legs, one under your belly, and one behind your back
  • Switch to your right side, however, if you feel uncomfortable
  1. Tips for different trimesters
  • You can lie down on your back only during the first trimester, if that feels more comfortable. You can use a pillow under your legs for this purpose. However, avoid lying on your back from second trimester, as it can cause nausea and dizziness
  • Never sleep on your stomach after the first trimester. Your growing bump may make it uncomfortable, and can also affect your baby’s health

Step 3 – Standing up from the lying position

  1. Roll on your side (left or right), if you already are not
  • Move your knees and feet towards the edge of your bed
  • Use your arms as supports to push you up to a seating position
  1. Take a deep breath before standing up
  • This prevents nausea or dizziness. It also prevents you from increasing any back pain you might be having
  1. Take someone’s help to stand up if needed
  • Make sure you tell your spouse or parents to be around
  • Ask the person to hold your forearms and help you rise up from your bed