Sleeping Positions While Pregnant: Find Your Sleep Sweet Spot for Restful Nights

Are you a mama-to-be (or know someone who is)? Then, read this article to discover the most comfortable sleeping positions while pregnant for you and your baby.

When you have a bun in the oven, your body changes. Finding the correct sleeping position while pregnant can be tricky. It isn’t just about comfort. It’s also about safety and getting adequate and restful sleep you and your baby need.

Key Takeaways

Here are the main points of this article:

• Sleeping on your side is safe and cozy while you're pregnant, but the left side is ideal for you and your baby. It boosts blood flow and reduces swelling. Sleeping on your right might stress out your liver, so stick to short stints on that side.

• Avoid sleeping on your stomach during pregnancy, as it can squish your baby bump and impede blood flow from your inferior vena cava to the heart. Also, don’t sleep on your back to prevent backaches, breathing issues and circulation problems.

• Pillows are a big help when trying to find a safe and comfortable sleep position. A pregnancy or wedge pillow can help you sleep on your side comfortably while supporting your abdomen and relieving strain on your back and hips.

• Pregnancy is linked to conditions like leg cramps, heartburn, restless legs syndrome, back pain and frequent urination. Managing these with the help of your healthcare provider can help improve your sleep quality.

Why Is Finding the Best Sleeping Position While Pregnant Important?

You’ll notice that your body adjusts to pregnancy changes as your abdomen expands. Finding the ideal sleeping position is essential for your overall health. More than ever, you need quality sleep to rest and refresh your mind and body. Good zzzs are also vital to your baby's growth and development.

The correct sleeping positions can ease several discomforts associated with pregnancy, such as backaches, leg cramps and heartburn. Plus, the correct sleeping postures have their perks. They can improve blood flow, minimize swelling, and prevent too much stress on your muscles and joints.

What Is the Safest Sleeping Position While Pregnant?

Safety comes first when considering sleeping positions while pregnant. Healthcare experts suggest the following as the safest:

Side Sleeping

Side sleeping positions are considered the safest and most comfy position while pregnant. They help reduce strain on your back and ensure adequate blood flow to your baby.

There’s a “but” though. While sleeping on either side is generally safe, the left is better for you and your baby. Sleep Foundation says, “Sleeping on the left side during pregnancy facilitates blood flow, ensuring that vital organs and the baby receive the nutrients and oxygen they need. This position also decreases the likelihood of swelling in the ankles and legs.⁽¹⁾”

Meanwhile, sleeping on your right side can put undue stress on the liver. While catching zzzs on this side is okay, note that it should only be for short periods.

(Are you wondering what side is the best position for an asthma patient? It’s the left side.)  

What Sleeping Positions Should I Avoid While Pregnant?

Just as there are ideal sleeping positions, there are also those you should avoid while pregnant. Here’s what and why:

Stomach Sleeping

While sleeping on your belly might be fine in the early stages of pregnancy, it’s a no-no in the later stages. You’re better off avoiding this position from the get-go just to be safe.

According to The Bump, “Sleeping on your stomach while pregnant can cause your baby bump to move inside your stomach and press against the aorta and IVC.⁽²⁾” (In case you didn’t know, IVC stands for inferior vena cava. It’s your body’s biggest vein. It transports blood low in oxygen from the lower regions of your body back to the heart.)

Back Sleeping

Another sleeping posture to avoid while pregnant is sleeping flat on your back. The American Pregnancy Association says: “This can cause problems with backaches, breathing, the digestive system, hemorrhoids, low blood pressure and cause a decrease in circulation to your heart and your baby.⁽³⁾”

According to experts, don’t sleep on your back after the 20-week mark of pregnancy. However, switching positions while you’re asleep is sometimes unavoidable. If you find yourself on your back, switch to sleeping on your left side.

What Are Other Ways to Sleep While I’m Pregnant?

Okay, so now you know how to sleep safely while pregnant. But what about comfort? Here are cozy sleep positions to try during pregnancy:

• Try the Spoon Position: Consider spooning with a body or pregnancy pillow. The pillow offers adequate support for your back, abdomen, and legs, reducing pressure and easing discomfort.

• Pregnancy Pillow Nest: You don’t need to be a kid to enjoy a pillow fort! Surround yourself with pillows and position them to cradle your head, back, abdomen, and legs to relieve stress points.

• Sleeping Semi-Reclined or Propped Up: If you can’t seem to sleep on your side, try sleeping on a recliner. Another option is using a couple of pillows to elevate your upper body. This position reduces stress on your diaphragm, making it easier to breathe. (This is a beneficial position if you suffer from GERD or acid reflux.)

What Are the Sleeping Positions While Pregnant: First Trimester?

Your body undergoes changes as you progress in the first trimester. At this point, it’s still relatively easy to sleep in any position.

As mentioned earlier, it’s still possible to continue sleeping on your back or stomach during the first trimester. Nevertheless, getting enough rest and cultivating good sleep habits is important, including finding a sleep position that’ll benefit you throughout your pregnancy.

Try and get used to sleeping on your left side this early on. (Yeah, we understand it’s often easier to say than do.) You might want to consider a pregnancy pillow. Using one at the get-go can help you settle into a safe and comfortable side sleeping position.

What Are the Sleeping Positions While Pregnant: Second Trimester?

Come the second trimester, your baby bump will become more evident. You’ll likely find it harder to sleep comfortably (but that doesn’t mean you can’t).

Again, pillows come in handy. Ones designed for side sleeping support your expanding abdomen while easing the strain on your back and hips. (Go for a wedge or body pillow.). Also, keep your spine correctly aligned with a pillow between your knees. This technique will keep you comfortable and prevent aches and pains when you wake up.

If you haven’t yet, it’s time to bust out that pillow fort! Use multiple pillows for your back, stomach, and legs. They can help you experiment with a more comfortable (and safe) sleeping position while minimizing tossing and turning.

If you’re still sleeping on your back, it’s time to switch it up! Remember that the supine position puts pressure on your inferior vena cava. (Again, the IVC is the central vein that transports blood from your lower body to your heart.) It’s more crucial than ever to sleep in a way that promotes optimal blood flow to you and your baby.

What Are the Sleeping Positions While Pregnant: Third Trimester?

One more trimester to go — it’s the most challenging time to find a comfortable and safe sleeping position. Here are some tips for finding the sleep sweet spot:

First things first, keep focusing on sleeping on your side. Remember that pillows are your friends. You’ll need them to support your back, belly, and legs. (Don’t forget your pillow fort if you can’t seem to adjust to a side sleeping position.)

Second, remember that you may have even more difficulty breathing while lying down in your third trimester. If so, try a recliner or pillows to sleep in a semi-upright position.

Third, feel free to switch your sleeping position as often as necessary during the night. Pay attention to your body's signals and make changes until comfortable.

What Are Common Sleep Challenges During Pregnancy? How do I Address Them?

With all the changes pregnancy brings, getting a good night’s rest can be challenging. Here are some issues you might face and how to deal with them:

Leg Cramps

These are common during pregnancy, especially when lying down, preventing you from getting restful zzzs.

What to Expect recommends stretching exercises, elevating your feet and staying hydrated. They also say to consume a glass of milk and a banana before hitting the sack because “some patients report that this magnesium-rich combo aids relaxation, which in turn may help you fall asleep.⁽⁴⁾”

Heartburn or Acid Reflux

Have you been feeling a burning sensation in your chest? Maybe you’ve been feeling bloated and vomiting. Heartburn or acid reflux is also a common condition linked to pregnancy. Hormonal changes and your baby pressing against your stomach are some causes.

The NHS says that a healthy diet, eating small meals often and sleeping in a semi-reclined position can prevent heartburn. Sleeping on your side can also benefit you⁽⁵⁾.

Frequent Urination

Frequent peeing is expected during pregnancy, especially during the first and third trimesters. It’s usually nothing to worry about unless it’s accompanied by discomfort or a burning sensation when you pee. If so, contact your healthcare provider as it may be a urinary tract infection.

Medical News Today recommends Kegel exercises, lessening fluid intake before bed and avoiding drinks with caffeine. They also say leaning forward while urinating helps⁽⁶⁾.

Back Pain

When pregnant, weight gain causes your body's center of gravity to shift. Your abdominal muscles, which usually support the spine, are stretched. Hormones also relax your pelvic joints. It’s no wonder that you suffer from backaches frequently.

The Mayo Clinic lists a number of ways to ease back pain, including sleeping on your side and getting regular exercise⁽⁷⁾. Consider too using a pregnancy pillow or an extra supportive mattress. Prenatal massages and warm compresses can soothe aching muscles.

Restless Legs Syndrome

You may experience restless legs syndrome (RSL) during pregnancy. In case you didn’t know, RSL is the overpowering need to move your legs because of an uncomfortable feeling. RSL symptoms usually occur at night, which makes it difficult to fall asleep.

WebMD says massaging your legs or using a cold or warm compress on your leg muscles helps⁽⁸⁾. You should also get on your feet and stretch when RSL hits. Regular exercise and steering clear of caffeinated drinks can minimize RSL.

How to Sleep When Pregnant: Tips and Tricks

Apart from what you already learned from this article, here are some tips to help you get the deep and restful sleep you need while pregnant:

• Keep Hydrated: Remember to drink lots of water throughout your day. It helps prevent leg cramps at night, among other benefits.

• Alleviate Nausea: This doesn’t just occur in the morning. Feeling nauseous can happen at any time during the day or night while pregnant. Leave crackers or ginger ale on your bedside table for easy access. They’ll help ease nighttime nausea.

• Stay Active: Physical activities like prenatal yoga or brisk walking can ease muscle stiffness and improve sleep quality.

• Establish and Stick to a Bedtime Routine: Create a calming pre-sleep ritual. Include activities like a warm bath, light stretching exercises, or listening to tranquil music. Making this your daily routine lets your body know it’s time to unwind and get ready for bed.

• Invest in the Right Pillows: You already know how high-quality pregnancy pillows can make a world of difference in your sleep. Remember that they offer targeted support for your back, belly, and legs, helping you find the right sleeping position.

• Manage Pregnancy Discomforts: Use the tips mentioned earlier in this article to address common pregnancy challenges like heartburn, leg cramps or back pain. This will help you sleep better at night. Remember to consult with your healthcare provider for advice.

What Are the Sleep Aids Used to Enhance Comfort While Pregnant?

The right gear can enhance your comfort and sleep quality while pregnant. The right pillows and other sleep aids are worthwhile investments. Consider these options:

• Pregnancy Pillows: These are crafted to ease the discomfort linked to sleeping on your side. They’re typically large C-shaped pillows that support your back, neck, belly, knees and hips simultaneously.

• Body Pillows: A large body pillow is a good substitute for a pregnancy pillow. It’s a comfortable snuggle buddy and gives your expanding belly support.

• Wedge Pillows: These special triangle-shaped pillows can be placed behind your back or tucked under your belly while you sleep. They reduce pressure and give additional support.

• Maternity Belts or Bands: These structured bands encircle the belly, supporting your lower back, pelvis, hips, and abdominal area. They can be worn over your clothes or underneath.

• White Noise Machines or Earplugs: If your sleep is constantly disrupted by outside noises or your partner’s snoring, try a white noise machine or earplugs to mask or block it out. Throw in an excellent sleep mask to block out intrusive light to help you sleep even more deeply.

Conclusion: Finding Your Sleep Sweet Spot for a Restful Night

During your exciting journey, it’s essential to know the correct sleeping positions while pregnant. It’s not just for you but for your baby, too. Try and master sleeping on your side using the various pillow configurations in this article. Feel free to experiment early on to discover your ultimate comfort zone.

Pregnancy is unique. What benefits one mama-to-be might not suit another. Pay attention to your body's signals. Know that you have options for sleeping postures and sleep aids at your disposal. Most importantly, keep your healthcare provider in the loop always.

All it takes is patience, creativity and experimentation to get the sleep you need and deserve while your bun is still in the oven. We hope this article helps you get there. Drop a comment below if you have tips to share with other expectant mamas out there.

Sources:  

(1) “Pregnancy Sleep Positions.” Sleep Foundation, www.sleepfoundation.org/pregnancy/pregnancy-sleep-positions. Accessed 13 June 2024.

(2) “These Are the Safest Pregnancy Sleeping Positions.” The Bump, www.thebump.com/a/safe-sleeping-positions-while-pregnant. Accessed 13 June 2024.

(3) “Best Sleeping Positions While Pregnant.” American Pregnancy Association, americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/sleeping-positions-while-pregnant/. Accessed 13 June 2024.

(4) “Suffering From Leg Cramps During Pregnancy?” What to Expect, www.whattoexpect.com/pregnancy/symptoms-and-solutions/leg-cramps.aspx#rid. Accessed 14 June 2024.

(5) “Indigestion and heartburn in pregnancy.” NHS, www.nhs.uk/pregnancy/related-conditions/common-symptoms/indigestion-and-heartburn/. Accessed 14 June 2024.

(6) “The causes of frequent urination during pregnancy and what to do.” Medical News Today, www.healthline.com/health/healthy-sleep/best-knee-pillows. Accessed 14 June 2024.

(7) “Back pain during pregnancy: 7 tips for relief.” Mayo Clinic, www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20046080. Accessed 14 June 2024.

(8) “Pregnancy and RLS.” WebMD, www.webmd.com/baby/pregnancy-and-rls-restless-legs-syndrome. Accessed 14 June 2024.

Disclaimer:  The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.