Pregnant Women Can Reduce Risk Of Stillbirth By Sleeping On Their Side
A new study now finds that sleeping on the side can reduce the risk of stillbirth by half. Dr. Tomasina Stacey carried out the study at Auckland University in New Zealand. The study aimed to figure out the role of sleeping position and stillbirth. Dr. Stacey concluded that women who slept on their backs during pregnancy had a higher risk of giving birth to a stillborn as sleeping on the back reduced blood flow to the fetus (1).
The study was the first to report a link between maternal sleep positions and the risk of stillbirth. The findings from it triggered further research on the same, which led to a large scale international project. The data required for the study was gathered from countries such as the USA, the UK, New Zealand, and Australia. A total of 2,257 pregnant women and 851 bereaved mothers were included in the study. It was found that pregnant women who slept on their backs had an increased risk of stillbirth by 2.6 times.
Best Sleeping Positions While Pregnant (And What Positions To Avoid)
During the first trimester, there is no particular sleeping position that you need to follow. Sleeping on your stomach, side, or back is considered safe during the initial months. As your pregnancy progresses, morning sickness, nighttime cravings, and other unpleasant pregnancy symptoms may start to interfere with your sleep (2).
During the second and third trimesters, sleeping on your left side is considered the best position. This also allows maximum blood flow to the womb.
Pregnant women in their third trimesters are advised against back sleeping. This is because sleeping on the back disrupts the blood flow to the uterus by putting excess pressure on the main blood vessels. Sleeping on the back also increases dizziness and heartburn in pregnant women, affecting their quality of sleep (3).
Below we list down a few tips to help you sleep better while pregnant (4):
- Try pregnancy pillows. There are a variety of pregnancy pillows available in the market that are specially designed to give a pregnant woman the right support and help her sleep better.
- Try other sleep positions. Raising the upper body or elevating the legs can help a pregnant woman find relief from heartburn or leg pain.
- Change your eating habits. Having smaller and more frequent meals can help deal with heartburn. Eating a protein-rich snack before bedtime can also help satiate any cravings.
Reducing The Risks Of Stillbirth
Stillbirth can be described as the loss of a baby before or during childbirth. While miscarriages occur before the 20th week of pregnancy, any loss of a baby after the 20th week of pregnancy is termed as stillbirth. In the United States, 1 in every 160 births is a stillbirth, affecting about 24,000 babies every year (5).
Though stillbirths do happen despite having a healthy pregnancy, there are a few things you could do to reduce the risk (6):
1. Be Aware Of Baby Movements
You may start to feel the baby kick somewhere between 16-24 weeks of pregnancy. If you haven’t felt any baby movements after 24 weeks, talk to your doctor. Your doctor will also be able to tell you the frequency of those movements and how many movements you can expect in a certain time frame. You may experience stronger baby movements at certain times during the day. If you notice any absence or change in your baby’s movements, contact your doctor right away.
2. Sleep On the Side
As discussed earlier, sleeping on your side can significantly reduce the risk of stillbirth in your last trimester. So, make sure you always sleep on your side and avoid lying on your back after 28 weeks of pregnancy. Though sleeping on either side is considered to be safe, pregnant women are usually recommended to sleep on their left side as it increases the blood flow to the fetus.
3. Quit Smoking
Pregnant women are advised against smoking, as it is harmful to the baby. Besides causing premature birth and birth defects, it also increases the risk of stillbirth. Passive smoking is also considered harmful, so make sure you stay away from people who smoke.
4. Avoid Alcohol And Drugs
Alcohol consumption is unsafe during pregnancy. Pregnant women should also avoid recreational or illicit drugs and medicines. If you are finding it hard to quit, seek help from your doctor or midwife.
Sleep can prove to be more challenging towards the end of your pregnancy. If you wake up in the middle of the night sleeping on your back, fret not, and roll over to your side. There is little evidence to prove that accidentally rolling on your back during sleep will cause any lasting harm.
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