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Being pregnant means having to go through major changes to your body as the baby grows. Oftentimes, it feels like an impossible task to find a comfortable sleep position. This is why, in this article, we will help you ease discomfort and get better sleep by sharing the best pregnancy sleeping positions.
If you’re ready, keep reading to discover how to enjoy a good night’s sleep for both you and your baby.
Best Pregnancy Sleeping Positions
As pregnancy progresses, your uterus will keep expanding to accommodate the growing fetus. For pregnant women, this means that you may find it increasingly harder to get comfortable in bed.
Here are some of the recommended maternal sleep position according to experts.
Side Sleeping
The best sleep position, recommended by most medical experts is side sleeping. More specifically, lying on your left side.
Sleeping on your left side is highly recommended because it helps to promote blood flow to the fetus, allowing more nutrients to reach your baby. It also doesn’t place much pressure on the veins and internal organs compared to other positions [1], [2].
If you are in your second or third trimester, you will be strongly advised to sleep on your side to prevent complications.
Stomach Sleeping
Sleeping on your stomach is generally all right and does not harm your baby if you are in the early stages of pregnancy. In the later stages, you may find it difficult to lay in this position as your growing belly may cause discomfort. Then, you may decide to find a safer position such as side sleeping.
If you prefer to lay in this position, you may want to consider using a pregnancy pillow to feel more at ease.
Sleeping with twins or multiple babies
If you are expecting twins or more, you should sleep in a side-lying position throughout your pregnancy duration. Use additional pillows to provide more support and comfort to your back and belly [3].
How To Use Pillows For More Comfort
To ensure that you feel more comfortable sleeping in these positions, you may use pillows while you sleep.
Some ways that you can use a pillow include:
- Placing it between your legs: to create space between the pelvis and the hips.
- Use a ‘C’ or ‘U’ shaped pregnancy pillow: supports and aligns the head, neck and spine.
- Placing it behind your back or close to your belly: To prevent from rolling onto your back lying position.
What Positions Should You Avoid While Pregnant?
When you are pregnant, you should avoid sleeping on your back. Sleeping on your back in the first trimester is still safe to do so but as your belly grows and gets heavier, you should opt for other positions.
Lying on your back is not recommended because of the amount of pressure that you will place on the inferior vena cava. This vein is responsible for bringing deoxygenated blood from your body, back to your heart. So if it is not functioning well, it affects blood flow and nutrients to the placenta and baby.
Additionally, back sleeping can cause dizziness, shortness of breath, varicose veins, or hemorrhoids and even snoring which can be a sign of sleep apnea [4].
Impact of Sleep Positions on Your Baby’s Health
Whether your sleep position leads to adverse pregnancy outcomes has been highly debated. In previous studies done, it was reported that sleep positions such as back and right side sleeping are linked to a higher risk of stillbirth, low birth weight, pre-eclampsia, and fetal growth restriction.
However, in a recent science update, researchers conducted another study with more than 8,700 women. The results showed that an adverse outcome occurred in roughly 1,900 pregnancies but they were equally likely regardless of sleep positions [5].
At this current moment, researchers concluded that sleeping positions during pregnancy do not affect the risk of complications.
Other Tips To Sleep Better While Pregnant
Besides sleep positions, there are other ways to sleep better while you are pregnant. Here are some sleep tips for each trimester to help you find comfort and ensure your safety.
First Trimester
During the first trimester, you should try to limit your liquid intake at night. This is to avoid frequent trips to the bathroom, which can disrupt your sleep and lead to fatigue.
Some other sleep tips:
- Avoid using your electronic devices before sleep: Blue light from the devices can disrupt melatonin production, which may affect your ability to fall asleep.
- Manage symptoms of nausea: If you experience morning sickness, try eating small, frequent meals and snacks throughout the day. Ginger tea or crackers before bed may help to alleviate feelings of nausea.
- Practice relaxation techniques: Try doing prenatal yoga or meditations to calm yourself down, relax and prepare for sleep.
Second Trimester
The second trimester is usually the most physically enjoyable period for many women. You would likely not feel morning sickness and less tired overall [6].
During this period, you want to do these things to sleep better:
- Stay physically active: Try to get some exercise during the day (e.g. walking, light jogging, swimming, etc.) Doing physical activity can help to improve sleep quality. However, avoid vigorous exercise close to bedtime as this may keep you up.
- Use supportive pillows: Using a body pillow or a pregnancy pillow can provide additional support and help to alleviate back and hip pain.
- Elevate your legs: If you experience leg cramps or swelling during this time,try elevating your legs with a pillow while you sleep. This helps to reduce swelling and improve circulation.
Third Trimester
As you enter the third and final trimester, you may start to feel increasingly uncomfortable with the size of your belly. As a result, you may have trouble sleeping or waking up frequently.
To help you get better rest during this period:
- Find a comfortable sleeping position: Continue using supportive pillows and try out different positions to find out what may be comfortable for you. You are recommended to sleep on your left side during this time for better blood flow.
- Cut out caffeine: You should avoid drinking caffeine as it is a stimulant and can affect sleep at night. Additionally, it is also associated with miscarriage, stillbirth, and low birth weight [7].
- Empty your bladder: Try to limit your liquid intake at night to avoid frequent bathroom trips. Also, make sure to empty your bladder before going to bed
Conclusion
As you progress through each trimester, adjust your sleeping methods for optimal rest, such as sleeping on your side during pregnancy with a pillow for support. Avoid back sleeping to prevent pressure on blood vessels. Adequate sleep during pregnancy supports your health and the baby’s well-being.
If you continue to struggle with sleep problems while pregnant, check out our patented sleep tracking app, ShutEye® to help you get better sleep at night.
