Lying down and Getting up during Pregnancy| A Step-Wise Guide
By : Priyanka Verma
Pregnancy is the start of a whole new chapter in the life of a woman wherein she experiences a gamut of changes in her body. To begin with, the hormonal changes, the growing breasts, and the protruding belly often cause a lot of discomfort to the mother. Many women find it difficult to get a sound sleep and many times, they get a jerk while GETTING UP and LYING DOWN.
This is so because we’re all in the habit of doing everything very fast. Being the woman of the house, you’re needed at various places for various tasks and when you get pregnant, your mind and body take the time to register that you need to be extra careful about the safety of your growing baby.
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Here is a STEP-by-STEP GUIDE to LYING DOWN & GETTING UP, in order to reduce the jerks and for the safety of your baby and you.
What to avoid?
- Do not sit or lie down on the bed with a bang.
How to position yourself while lying down?
- Prop some pillows on the bed.
- Take the support of the bed poles or hold your husband’s hand and sit down on the bed gently. The closer you are to the head of the bed, the better it is.
How to lie down?
- Now move back as much as possible and lower your body down on one side, supporting your body with your hands.
- Finally, bend your knees slightly and pull them on the bed.
Which side should you lie down?
- Always try to lie down on the left side since it improves the blood circulation of the body.
- It helps to provide a sufficient supply of nutrients and oxygen to your growing baby.
- Since you’re not in the habit of sleeping on the side, you might not be as comfortable, so you may switch the side once in awhile.
How to make yourself comfortable?
- To ease your discomfort, you can place a soft pillow between your legs, another one behind your back to provide support and one under your belly. In fact, you can easily get a pillow online that is shaped in such a way that it caters to all these needs, so you don’t have to place so many pillows.
Points to Remember
- Lying down on your back after the first trimester can lead to a backache, nausea, and dizziness so avoid doing so.
- Always sleep on your side. (preferably left side)
- NEVER sleep on your stomach as it can adversely affect the health of your baby and it would be really uncomfortable since you have a growing belly.
- Avoid drinking any fluids or water just before sleeping time. It will make you get up from your comfortable lying position unnecessarily, to use the washroom!
- Keep a gap of at least 2 hours between your meals and sleeping time, allowing the food to get digested. It will also help to prevent heartburn.
This might also interest you: 10 Great Reasons for Exercising during Pregnancy
How to position yourself while getting up?
- Roll your body to the side (if you aren’t already sleeping on the side)
- Slightly turn your knees towards the edge of the bed.
- Using the support of your hands, sit up gently.
When to stand up?
- Continue to sit on the bed for at least 1-2 minutes before you stand. (Standing immediately can give you a jerk!)
- Breathe deeply and then stand up very slowly.
- You can take someone help in standing up if you’re having trouble standing up.
Also read: Importance of pre-natal Yoga
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Image Source: Google, wikihow