Sleep on the left side
We usually switch our sleeping positions in line with our comfort at that moment, but experts have revealed that one particular position is more health-promoting than others.
According to the magazine “Human and Health Research”, sleeping on the left side is the best sleeping position, due to several health reasons, ranging from promoting heart health and digestion, and the health of pregnant women as well.
The most prominent health benefits of sleeping on the left side
Digestion continues even during sleep, and although digestion occurs regardless of your sleep, sleep on the left side will help your stomach perform the task with minimal effort, because the stomach is located on the left side of the abdomen, and when you lie on your left side, This allows food to pass into the large intestine more easily and prevents the stomach from putting pressure on the pancreas, which supports the free flow of digestive.
Promotes heart health
It sounds simple, but when you sleep on your left side, you let gravity help the heart move the blood. The aorta carries blood from the heart to the rest of your body, which curves to the left, so lying on your left side reduces the effort your heart needs to move. the blood.
Relieves back pain
Sleep on the left side relieves pressure on the spine. The more pressure you put on your back while you sleep, the more effort your muscles need to put in to support your body. Sleeping on the left side helps promote blood circulation, which reduces inflammation associated with stressed muscles.
Supports the lymphatic system
Sleep on the left side helps the lymphatic system to expel toxins through the left thoracic duct, so this position allows gravity to assist with normal bodily function.
Beneficial Sleep on the left side for pregnant women
Sleeping on the left side promotes blood circulation, relieves the baby’s pressure on the mother’s spine, and protects the liver from being stressed, which promotes the health of the mother and baby.
The Russian “Lisa” website published a report in which it talked about the best sleeping positions for pregnant women, and about the positions that pose a danger to the mother and fetus.
In a report, the site says that every woman has a sleeping position she is accustomed to, but when pregnancy occurs, some changes must be made tonight habits, as some positions may be uncomfortable and may pose a danger to the fetus. Positions to.
Situations to avoid for pregnant women
The site says that women who are accustomed to sleeping on the back will face a problem because this is one of the most dangerous positions for pregnant women. Sleeping on the back is not harmful in the first weeks of pregnancy, but starting from the 20th week, that is, in the fourth month, it is better to completely abandon this habit.
The site explains that the reason behind this warning is that the uterus and the spine surround the inferior vena cava, a blood vessel that carries blood from the viscera and the lower extremities to the heart, which is the largest vein in the human body.
As the fetus grows, the chances that the amniotic fluid and the uterus will put pressure on the inferior vena cava, which is very dangerous, may cause what doctors know as inferior vena cava syndrome. And the chances of getting this problem increase when a woman insists on sleeping on her back.
The site explained that this condition causes the body to act on the basis that there is severe bleeding, and thus symptoms of weakness, low blood pressure, dizziness, and difficulty breathing appear.
and the site warned that the fetus is in turn at risk in this case as it suffers from a lack of oxygen, so it is better for pregnant women to avoid this position because in the event of this syndrome during sleep It will be difficult to deal with.
The site indicated another position that doctors warn of, which is sleeping on the stomach. As from the twentieth week of pregnancy, this position can cause pressure on the arteries that feed the placenta and sometimes lead to their closure.
This position poses a serious danger to the fetus, but in all cases, the mother cannot continue to sleep on her stomach even if she wanted to, as with the emergence of the abdomen it becomes completely uncomfortable.
How does a pregnant woman sleep in the first, second and third trimesters?
Until the 12th week, it is not necessary for the mother to be too preoccupied with how to sleep. And she has complete freedom to lie down in a way that makes her feel comfortable. But after the end of this stage and the development of the fetus’s growth, the selection of the appropriate position and caution becomes necessary.
Sleeping on the left side is considered the best position for pregnant women, because this does not constitute an obstacle to blood flow, and the child thus gets all the nutrients he needs to enable him to grow. And when the pregnant woman sleeps on the left side, it does not disrupt the work of the heart and does not put pressure on the liver. This position is also recommended for those who suffer from heartburn.
But it is normal for sleeping for several months in one position to be boring and annoying. Therefore, the pregnant woman is allowed to turn over and sleep on the right side from time to time.
As for the third trimester of pregnancy, the aforementioned advice must be adhered to, with more attention to the position of the fetus.
Doctors advise at this stage to sleep on the side where the fetus’s head is, which can be confirmed through ultrasound images.
Tips in the last stages of pregnancy The
the site explained that in the last stages of pregnancy, many difficulties appear, the main cause of which is the increase in the size of the uterus in addition to the curvature of the spine, which makes women always seek to adjust their position during sleep.
As the pregnant woman has to sleep constantly on one side, pain in the buttocks and numbness of the extremities also appears. Therefore, some steps must be taken to alleviate this suffering.
First, when sleep on the left side or right, the woman should lean slightly back to relieve pressure on this side. In order to feel more comfortable, you can buy a special pillow for pregnant women placed under the back. Or make one by folding the blanket.
Secondly, in order to relieve pain in the buttocks, the legs should be opened and bent at the knee and a pillow should be placed between them.
Third, the lower extremities must be comfortable and get rid of the swelling that affects them, by placing a small pillow under the bottom of the feet.
It is important to choose a comfortable and healthy mattress, and in order to feel soft to the touch while sleeping, it can be covered with a thicker duvet.
What should be done during the day to enjoy a good night’s sleep?
In addition to the appropriate sleeping positions for the pregnant woman and the fetus, the site presented a set of tips that should be followed during the day to get a comfortable sleep:
- Limit physical activity in the evening, because severe fatigue negatively affects sleep.
- Do some quiet sports such as swimming, walking or agility exercises.
- At dinner, light dishes should be satisfied, eating whole wheat bread, and avoiding a lot of fluids to avoid going to the bathroom several times.
- Sleeping on the left side
- Stay away from stressful situations in the evening, such as jerky conversations, talking about work, and watching programs that cause frustration.
- Pregnant women should avoid taking naps or sleeping during the day in order to have a comfortable sleep routine at night.
- During pregnancy, women feel weak at night, have heart palpitations, and have nausea, so it is recommended to drink tea with sugar and lemon.
- Experts also advise taking a warm bath, massage, yoga, or meditation.
- When the weather is hot, the windows must be left open, and even in winter, the room must be ventilated.
- Before going to sleep, you should wear loose and comfortable clothes, made of soft and healthy natural fabrics.
Sleep on the left side for relieves snoring
The mouth, throat, and tongue relax during sleep, so sleeping on the back is associated with the worst snoring, because these tissues retract back and partially obstruct the airway, which leads to snoring, and although sleep on the left side will not prevent snoring, it keeps the tongue and throat in A more neutral position, which enhances the position of the airways, and reduces snoring.