Breast milk is best for your baby

Breastfeeding is the best nutrition for healthy growth and development of babies. Exclusive breastfeeding for 6 months is the optimal way of feeding infants. Thereafter infants should receive complementary foods with continued breastfeeding up to two years or beyond. Good maternal nutrition helps sustain an adequate supply and quality of breast milk. Unnecessary introduction of bottle feeding, partially or fully, or of other complementary foods and drinks may have a negative impact on breastfeeding, which may be irreversible. Consult your doctor and consider the social and financial implications before deciding to use breast milk substitutes or if you have difficulty breastfeeding. Follow usage, preparation and storage instructions of breast milk substitutes or of other complementary foods and drinks carefully as improper or unnecessary use may pose a health hazard.

Interrupted sleep makes pregnant woman feel tired

My Pregnancy My Way

Pregnancy Guide: The Best Sleeping Positions for a Good Night's Sleep During Pregnancy

Sleep deprived during pregnancy? Yes, it’s possible! Most people assume that sleep deprivation hits you hard after giving birth. But guess what? Expectant mums can experience sleep challenges even before their bundle of joy arrives too. Don’t let a lack of sleep stress you out though, read on to find out what is the best position to sleep in during pregnancy to help you get the quality rest you deserve.

Why is sleep so important during pregnancy?

Sleep is crucial during pregnancy for both the mother and the developing child. Adequate sleep allows the body to rest, repair and grow. During pregnancy, the body undergoes significant changes and adequate sleep is essential for:^1,2

Foetal development: Sleep plays a crucial role in the development of your child's brain and nervous system.
Maternal health: Sufficient sleep helps maintain your physical and mental well-being, reducing the risk of complications during pregnancy and childbirth.
Energy levels: Adequate sleep boosts your energy levels, making it easier to cope with the demands of pregnancy.

What is the impact of sleep deprivation during pregnancy?

Lack of sleep during pregnancy can have negative consequences, including:^1,2

Increased risk of preterm birth: Lack of sleep can increase the risk of giving birth prematurely.
Higher risk of gestational diabetes: Sleep deprivation can contribute to the development of gestational diabetes.
Mood changes: Insufficient sleep can lead to mood swings, anxiety and depression.
Difficulty concentrating: Fatigue can make it difficult to focus and perform daily tasks.

Many women experience changes in their sleep patterns during pregnancy. Hormonal fluctuations, physical discomfort and frequent nighttime awakenings can all disrupt your precious sleep. Despite these challenges, it's important to prioritise sleep and strive to get the recommended amount of rest. One of the best ways to achieve this is by getting into a good sleep position that’s comfortable for both you and your growing bump. So what qualifies as a good position to sleep in during pregnancy? Let’s find out!

What is a good position to sleep in during your pregnancy?

Sleeping on your belly

Don’t worry! Contrary to popular belief, sleeping on your stomach during early pregnancy won’t hurt your child. You may not even notice your growing bump until your fourth month. So, don't worry about changing your sleep position too soon! While it's generally recommended to sleep on your side in the later stages of pregnancy for optimal blood flow, sleeping on your belly is comfortable and safe during the first trimester.¹ Enjoy this freedom while it lasts!

However, during your second trimester onwards, it’s advisable to avoid sleeping on your stomach as this can put pressure on the uterus and your organs which may make it harder to breathe.^1,2

Sleeping on your back

Sleeping on your back is the best position for good circulation – provided you are not pregnant. While it's generally safe to sleep on your back during early pregnancy, it's important to avoid this position as you approach your second and third trimester. The increasing weight of your foetus can put pressure on your spine, back muscles, intestines and other organs. Additionally, back sleeping can interfere with the blood flow to your uterus and inferior vena cava (IVC), potentially leading to reduced oxygen supply to your child.^1,2 Sleeping on your back may also cause issues such as backaches, digestive issues, haemorrhoids, low blood pressure and even sleep apnea as your weight increases throughout your pregnancy.³

Sleep on your right side

While sleeping on your left side is often recommended during pregnancy to improve blood flow to the placenta and foetus, sleeping on your right side is generally considered safe.^2,4 However, it's still recommended that you avoid sleeping on your right side for extended periods, as it can put pressure on your liver.^5,6 If you find yourself preferring to sleep on the right side, try to alternate between sides throughout the night to ensure optimal comfort and blood flow.²

Sleeping on your left side

When it comes to what’s the best position to sleep in during pregnancy, sleeping on your left side is undoubtedly the winner. It is advisable to sleep on the left side because it helps maximise blood flow to the placenta, ensuring adequate oxygen and nutrient delivery to your child.⁵ That’s not the only good thing about the position either, sleeping on your left side also reduces pressure on the vena cava (the largest vein in the human body that carries deoxygenated blood from the body back to the heart to be oxygenated), puts less pressure on your liver and ultimately helps to reduce swelling in your feet, ankles and hands – a common issue for pregnant women.^4,6,7 So, when in doubt, sleep on your left side –- it’s the best position to sleep in during pregnancy, both for you and your child.

How can you improve your sleep while pregnant?

Sleep is a precious commodity, but even more so when you’re pregnant. While it may be challenging to get the quality rest you deserve once you reach your second and third trimesters, here are some tips that can help improve your sleep:^1,2,6

Create a sleep-conducive environment: Ensure your bedroom is cool, dark and quiet. Invest in a comfortable mattress and pillows that provide adequate support. Consider using pregnancy pillows for extra support. Keep your room well-ventilated but avoid it becoming too hot or dry as pregnant women tend to suffer from dry skin more often and typically have a higher body temperature.
Limit distractions: Keep electronic devices away from your bed to avoid nighttime distractions.
Stick to a sleep schedule: Try to go to bed and wake up at the same time each day to regulate your sleep-wake cycle.
Relax before bed: Engage in calming activities like reading, taking a warm bath, doing light stretching exercises to relieve muscle tension, practising deep breathing or even having a warm glass of milk before bed.
Avoid overeating before bedtime: Eating a heavy meal close to bedtime can disrupt sleep. If you experience heartburn, try sleeping on your left side or elevating your upper body with pillows.
Avoid stimulants: Limit your caffeine intake, especially in the evening as it can interfere with sleep. For a list of other foods to avoid during pregnancy, check out our guide here.
Hydrate wisely: Drink plenty of water throughout the day, but limit your fluid intake before bed to avoid frequent bathroom trips.
Short naps: If you're struggling to sleep at night, take short naps (20-30 minutes) during the day. Avoid napping too close to bedtime, as it can interfere with nighttime sleep.
Exercise regularly: Light exercises during the day can help improve sleep quality for pregnant women. Regular physical activity can reduce stress, promote better circulation and alleviate discomfort, leading to a more restful night’s sleep. Explore our list of easy pregnancy exercises you can do at home for more insights.
Address discomforts: If you're experiencing pregnancy-related issues such as heartburn, back pain or leg cramps, you should try to manage them or reduce the symptoms so that they do not affect your sleep. Check out our guide on how to manage pregnancy symptoms to get more insights on how to deal with some of the most pregnancy-related issues. Some mums may even have vivid pregnancy dreams that may hinder them from getting a good night's sleep, but the good news is there are ways to deal with them. Explore our article on vivid pregnancy dreams to find out how!
Consider prenatal vitamins: Nutrient deficiencies can sometimes affect your sleep quality. Some key nutrients that can affect your sleep quality include iron, magnesium, calcium, vitamin B12 and D as well as folic acid.^8,9 A lack of these nutrients can cause issues such as sleep disturbances, insomnia, restless legs syndrome, muscle cramps, restlessness and more.

Nutrition plays a vital role in helping you get sufficient sleep and deficiencies in certain nutrients can affect your sleep quality. Hence it's important to supplement your diet with a trusted milk formula like Friso^® Gold Mum that's specially formulated for mothers-to-be.

Friso^® Gold Mum – Our formula milk alternative during your pregnancy

Friso^® Gold Mum, our preferred prenatal milk for mothers, retains the natural nutrients of the milk to support you through your pregnancy journey such as:

Vitamin D - Necessary for the absorption and utilisation of calcium and phosphorus.¹⁰

Calcium - Helps in the normal growth and development of bones and teeth.¹¹

Vitamin B12 - Needed for red blood cell production and the healthy functioning of the nervous system.¹²

Folic Acid - Folic acid is essential for growth and division of cells. Folate plays a role in the formation of red blood cells. Folate helps to maintain the growth and development of the foetus.¹³

Iodine - Essential for the formation of thyroid hormones, which supports brain development.¹⁴

Low glycaemic index - The glycaemic index (GI) is a rating system for foods containing carbohydrates.¹⁵ It shows how quickly food affects your blood sugar (glucose) level when eaten on its own. The low glycaemic index (GI) could help the mother avoid being overweight during pregnancy, thus avoiding further complications such as gestational diabetes.¹⁶

Friso^® Gold Mum consists of essential nutrients which are formulated with DualCare+™, to support mothers’ and their children's daily needs. Read more on what mothers should drink during pregnancy.

Aside from finding a good sleep position that accommodates your bump during pregnancy, creating a sleep-conducive environment, establishing a consistent sleep routine, managing pregnancy symptoms and addressing nutrient deficiencies are equally vital for improving sleep quality during pregnancy. But most importantly, do remember that it's normal to experience fluctuations in sleep patterns throughout your pregnancy. Prioritise rest and relaxation, and don't hesitate to seek advice from your healthcare provider if you're facing persistent sleep challenges.

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