{"id":81613,"date":"2021-03-01T01:35:07","date_gmt":"2021-03-01T07:35:07","guid":{"rendered":"https:\/\/americanpregnancy.org\/sin-categorizar\/sleeping-positions-while-pregnant-81613\/"},"modified":"2026-05-14T08:30:17","modified_gmt":"2026-05-14T14:30:17","slug":"sleeping-positions-while-pregnant","status":"publish","type":"post","link":"https:\/\/americanpregnancy.org\/es\/pregnancy\/sleeping-positions-while-pregnant\/","title":{"rendered":"Las mejores posturas para dormir durante el embarazo"},"content":{"rendered":"<p>La mejor postura para dormir durante el embarazo es \u201cSOS\u201d (dormir de lado) porque proporciona la mejor circulaci\u00f3n para usted y su beb\u00e9. Adem\u00e1s, ejerce la menor presi\u00f3n sobre sus venas y \u00f3rganos internos. Dormir sobre el lado izquierdo aumentar\u00e1 la cantidad de sangre y nutrientes que llegan a la placenta y a su beb\u00e9. Adem\u00e1s, una buena circulaci\u00f3n ayuda a reducir la posible hinchaz\u00f3n, las <a href=\"https:\/\/americanpregnancy.org\/es\/pregnancy\/treat-varicose-veins-naturally-during-pregnancy\/\">varices<\/a> en las piernas y las <a href=\"https:\/\/americanpregnancy.org\/es\/pregnancy\/hemorrhoids-during-pregnancy\/\">hemorroides<\/a>.   <\/p>\n<h3>\u00bfC\u00f3mo puedo dormir m\u00e1s c\u00f3modamente durante el embarazo?<\/h3>\n<p>Mantenga las piernas y las rodillas flexionadas y coloque una almohada entre las piernas para aliviar la tensi\u00f3n en la espalda.<\/p>\n<ul>\n<li>Si nota que tiene problemas de dolor de espalda, utilice la postura \u201cSOS\u201d y pruebe tambi\u00e9n a colocar una almohada debajo del abdomen.<\/li>\n<li>Si tiene acidez durante la noche, puede probar a elevar la parte superior del cuerpo con almohadas.<\/li>\n<li>En la etapa final del embarazo, puede experimentar falta de aire. Pruebe a tumbarse de lado o incorporada con almohadas. <\/li>\n<\/ul>\n<p>Puede que estas sugerencias no le parezcan del todo c\u00f3modas, especialmente si est\u00e1 acostumbrada a dormir boca arriba o boca abajo, pero pru\u00e9belas. Puede que descubra que funcionan. Tenga en cuenta que quiz\u00e1 no permanezca en una sola postura toda la noche, y cambiar de postura est\u00e1 bien.  <\/p>\n<h3>\u00bfQu\u00e9 posturas para dormir durante el embarazo debo evitar?<\/h3>\n<p><strong>Dormir boca arriba:<\/strong> Esto puede causar problemas de dolor de espalda, respiraci\u00f3n, sistema digestivo, hemorroides, presi\u00f3n arterial baja y una disminuci\u00f3n de la circulaci\u00f3n hacia su coraz\u00f3n y su beb\u00e9. Esto se debe a que el abdomen en crecimiento descansa sobre los intestinos y los principales vasos sangu\u00edneos (la aorta y la vena cava). Tambi\u00e9n puede desarrollar apnea del sue\u00f1o a medida que aumenta de peso.  <\/p>\n<p><strong>Dormir boca abajo:<\/strong> A medida que avanza el embarazo, los pechos se vuelven m\u00e1s sensibles y el abdomen sigue creciendo, lo que hace que dormir boca abajo resulte inc\u00f3modo. Usar una almohada con forma de donut (con un agujero en el centro) puede ayudarle a dormir c\u00f3modamente boca abajo. <\/p>\n<p><strong>Los motivos de su incomodidad pueden incluir:<\/strong><\/p>\n<p>Durante el embarazo, puede encontrarse dando vueltas en la cama intentando ponerse c\u00f3moda antes de dormirse. Cuando est\u00e1 embarazada, su cuerpo pasa por diversos cambios que hacen que sus posturas habituales para dormir dejen de funcionarle. <\/p>\n<ul>\n<li>Aumento del tama\u00f1o del abdomen<\/li>\n<li>Dolor de espalda<\/li>\n<li><a title=\"Embarazo y acidez\" href=\"https:\/\/americanpregnancy.org\/es\/pregnancy\/heartburn-during-pregnancy\/\">Acidez<\/a><\/li>\n<li>Falta de aire<\/li>\n<li><a title=\"Insomnio durante el embarazo: \u00a1Duerma o pierda!\" href=\"https:\/\/americanpregnancy.org\/es\/pregnancy\/insomnia-during-pregnancy\/\">Insomnio<\/a><\/li>\n<\/ul>\n<h3>M\u00e1s pasos para dormir mejor durante el embarazo<\/h3>\n<ul>\n<li><strong>Limite la cafe\u00edna.<\/strong>  Procure no tomar caf\u00e9 ni t\u00e9 con cafe\u00edna despu\u00e9s de las 15:00.<\/li>\n<li><strong>Beba mucha agua.<\/strong>  Beba mucha agua a lo largo del d\u00eda, pero limite la ingesta un par de horas antes de acostarse para no tener que despertarse e ir al ba\u00f1o.<\/li>\n<li><strong>Haga ejercicio durante 30 minutos.<\/strong>  El ejercicio le ayuda a dormir mejor, pero no haga ejercicio en las cuatro horas previas a acostarse.<\/li>\n<li><strong>Actividades relajantes.<\/strong>  Un ba\u00f1o caliente, un masaje en los pies o en los hombros le ayudar\u00e1 a relajarse.<\/li>\n<li><strong>Dormitorio tranquilo.<\/strong>  Mantener el dormitorio oscuro, silencioso y fresco por la noche le ayudar\u00e1 a conciliar el sue\u00f1o y a mantenerse dormida.<\/li>\n<\/ul>\n<h4 class=\"citation-date\"><!--more--><strong>\u00bfQuiere m\u00e1s ayuda?<\/strong><\/h4>\n<ul>\n<li><strong><a href=\"https:\/\/americanpregnancy.org\/home-page-featured\/7-common-discomforts-pregnancy\/\">7 molestias del embarazo<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/americanpregnancy.org\/es\/pregnancy\/15-weeks-pregnant\/\">Semana 15 de embarazo<\/a><\/strong><\/li>\n<\/ul>\n<hr>\n<p class=\"citation-heading\">Recopilado utilizando informaci\u00f3n de las siguientes fuentes:<\/p>\n<p class=\"citation-source\">1. Fundaci\u00f3n Nemours<\/p>\n<p class=\"citation-url\"><a href=\"https:\/\/www.kidshealth.org\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.kidshealth.org<\/a><\/p>\n<p class=\"citation-source\">1. Your Pregnancy Week by Week, 5.\u00aa ed. Curtis, Glade B., obstetra-ginec\u00f3logo, et al.  Semana 16<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La mejor postura para dormir durante el embarazo es \u201cSOS\u201d (dormir de lado) porque proporciona la mejor circulaci\u00f3n para usted y su beb\u00e9. Adem\u00e1s, ejerce la menor presi\u00f3n sobre sus venas y \u00f3rganos internos. Dormir sobre el lado izquierdo aumentar\u00e1 la cantidad de sangre y nutrientes que llegan a la placenta y a su beb\u00e9. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":81614,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7629,8596,8599],"tags":[],"faq-categories":[8401],"class_list":["post-81613","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pregnancy","category-health-and-wellness-es","category-pregnancy-health-and-nutrition-es","faq-categories-no-faq"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.6 (Yoast SEO v28.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Posturas seguras para dormir durante el embarazo: recomendaciones de expertos | APA<\/title>\n<meta name=\"description\" content=\"Dormir de lado (especialmente sobre el izquierdo) mejora el flujo sangu\u00edneo hacia la placenta. 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