Pregnant women like to sleep, but it does not mean they get a good night’s rest every time. If you’re having trouble getting a shut-eye, check out these safe sleeping positions during pregnancy that you can try.
Quality sleep is one of the key pillars to overall good health and is especially important during pregnancy. A pregnant woman who gets less than five hours of sleep a night, is at an increased risk for conditions such as gestational diabetes and preeclampsia, according to experts.
Seeing as how sleep is such an integral part of nourishing your body and contributing to your growing foetus‘ health, pregnant mums can take time to indulge in what must be a very welcome end to an exhausting day of growing a baby!
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Sleeping While Pregnant
As you approach the different hurdles brought forth by the three trimesters, one complaint probably stays the same throughout – try as you might, you cannot seem to get comfortable enough to sleep!
From frequent bathroom trips to the pressure (and sometimes pain) a growing bump puts on your body, let’s look at the various reasons for your discomfort and examine safe sleeping positions during pregnancy throughout each of the three trimesters.
Adequate sleep is important for a pregnant mother and her growing foetus. Photo: iStock
Why is it difficult for me to get comfortable?
Pregnancy brings a host of changes and these, in turn, tend to disrupt your sleep. There are various reasons that make it especially difficult for you to get to sleep during pregnancy, and here are a few of them:
- Your growing abdomen and uterus
- Mild to severe back pain
- Heartburn
- Morning sickness that seems to linger well into the rest of the day
- Pregnancy-related insomnia
- Shortness of breath
- Frequent trips to the bathroom to empty your bladder
- Conditions such as Symphysis pubis dysfunction (SPD), or pelvic girdle pain (PGP)
However, regardless of what you are experiencing, it is important to try to get a good night’s sleep. One way to alleviate the discomfort and get a good night’s sleep during pregnancy is by using a Lumbar Soft Pillow. This specially designed pillow provides support to your growing abdomen and helps relieve mild to severe back pain, allowing you to find a comfortable sleeping position.
Complications Caused by Wrong Sleeping Positions
Getting a good night’s sleep is crucial during pregnancy, but did you know that poor sleeping positions can potentially lead to complications?
According to Dr Grace Pien, an assistant professor of medicine at the Johns Hopkins University School of Medicine,
“Research suggests that pregnant women who are not getting enough sleep — less than 5 or 6 hours of sleep a night — probably are at increased risk for things like gestational diabetes, and potentially for things like preeclampsia.”
Here are some of the common pregnancy complications associated with improper sleep positions and how to avoid them.
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Supine Hypotensive Syndrome: Lying flat on your back for an extended period can cause compression of the vena cava, leading to dizziness, low blood pressure, and reduced blood flow to the baby.
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Increased Risk of Stillbirth: Studies suggest that sleeping on your back after the 28th week of pregnancy may increase the risk of stillbirth.
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Back and Hip Pain: Sleeping on your stomach or back can strain your spine and hips, leading to discomfort and pain.
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Acid Reflux and Heartburn: Sleeping on your right side can exacerbate acid reflux and heartburn due to the position of the stomach and oesophagus.
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Sleep-Disordered Breathing: Poor sleep positions can contribute to sleep-disordered breathing, including snoring and sleep apnea, which can impact your oxygen levels and overall sleep quality.
By paying attention to your sleeping positions and making simple adjustments, you can mitigate the risks of pregnancy complications caused by poor sleep positioning. Always consult with your healthcare provider for personalised advice on safe sleeping positions during pregnancy.
With sleep being such an integral part of your body’s recovery process, let’s examine the different sleeping positions that are safe for you throughout the three trimesters of your pregnancy.
Safe Sleeping Positions During Pregnancy: First Trimester
You can take it easy in the first trimester. Despite the discomfort that may arise out of myriad changes taking place in your body, the advice from experts is that any sleep position is fine during the first trimester of your pregnancy.
According to Dr Sara Twogood, an OB-GYN at the University of Southern California, you would not have to change your sleeping position until you hit the second trimester.
“Before 12 weeks, you can sleep any way you want. A lot of women have breast tenderness or sensitivity, so many aren’t comfortable sleeping on their stomachs early on. But it’s just discomfort—it won’t cause any harm,” she notes.
However, with all the increasing and compelling evidence about the risk of stillbirth associated with a supine sleeping position in your third trimester.
It is always better if you could practise early. So that by the time you reach that part of your pregnancy, you would have gotten accustomed to sleeping on your side. It is considered the best sleeping position for pregnant women, if you were always a back or stomach sleeper.
Sleeping in any position is usually fine early on. If you wish to develop the habit of favouring one side, place a pillow between your legs. This could aid in the relief of hip and lower body discomfort.
If you want to be a little more, well, extra, you can choose an orthopaedic knee cushion composed of memory foam.
Some sleeping positions may not be safe after the first trimester. Photo: iStock
Sleeping Positions to Avoid Nausea During the First Trimester
The first trimester of pregnancy can be an exciting time as you prepare to welcome a new life into the world. However, it can also bring along some challenges, including morning sickness and nausea.
Many expectant mums experience difficulty sleeping during this phase due to these symptoms and hormonal changes. Finding the right sleeping position can make a significant difference in managing nausea and getting a good night’s rest.
Sleep On Your Left
Research suggests that sleeping on your left side is one of the healthiest sleeping positions during pregnancy, especially during later stages when the baby grows. However, starting side sleeping early on can help you transition smoothly from stomach or back sleeping habits.
Side sleeping enhances circulation, preventing pressure on veins and internal organs, which can be beneficial as your pregnancy progresses.
Elevate Your Upper Body
If you experience heartburn or acid reflux, elevating your upper body slightly while sleeping can help reduce discomfort. You can use extra pillows or invest in a pregnancy wedge pillow to provide gentle elevation.
Avoid Sleeping Flat on Your Back
Sleeping flat on your back can exert pressure on major blood vessels and organs, potentially causing dizziness, and breathlessness, and affecting blood circulation. Try to avoid this position, especially as your pregnancy advances.
Here are other tips that can help you get some quality shuteye during the first trimester:
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Stay Cool and Comfortable
During pregnancy, your body may run warmer than usual. To ensure a restful sleep, keep your bedroom cool, and use sleep aids like earplugs, white noise machines, or eye masks to create a serene and distraction-free sleeping environment.
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Practice Good Sleeping Habits
Establish a regular sleep routine and create a calming bedtime ritual. Avoid using smartphones or electronic devices with blue light before bedtime, as they can interfere with your sleep quality.
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Stay Hydrated, But Be Mindful
Drinking plenty of water is crucial during pregnancy, but consider consuming more fluids during the day and cutting back a few hours before bedtime to minimise nighttime bathroom trips.
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Support Your Body
Consider investing in a high-quality pregnancy pillow to provide support to your growing belly and alleviate discomfort while sleeping.
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Take Short Naps
If you find it challenging to get sufficient rest at night, taking short daytime naps can be helpful. However, avoid excessively long naps, as they may disrupt your nighttime sleep.
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Mind Your Diet
Eating small, frequent, and nutritious meals may help manage nausea and reduce discomfort during the night. Avoid spicy and fatty foods to prevent heartburn.
Always consult your healthcare provider before introducing new medications or sleep aids during pregnancy. They can provide personalised advice and recommendations based on your health and pregnancy status.
Safe Sleeping Positions During Pregnancy: Second and Third Trimesters
As you approach the second, and mostly the third trimester, the best (experts may argue that perhaps the only) sleeping position would be the side-sleeping position.
In particular, sleeping on your left side increases the amount of blood and nutrients that reach the placenta and your baby, and takes the pressure off your liver and kidneys thereby enabling optimal functioning of your organs in order to flush out toxins and help alleviate oedema (swelling).
Tummy-sleepers have it a bit easier as they naturally find it very difficult to sleep on their stomachs as the pregnancy progresses and their baby bump grows bigger, prompting them to adopt a more comfortable and safe sleeping position instead.
However, if you have always slept supine prior to pregnancy, you should avoid sleeping on your back at this point in your pregnancy as your growing abdomen and uterus put their entire weight and thus a lot of pressure on your intestines and major blood vessels (the aorta and vena cava), in this position.
Sleeping in a supine position during the last two trimesters of pregnancy can:
- worsen backaches and aggravate haemorrhoids
- bring about problems in your respiratory system as it interferes with circulation. This can possibly cause hypotension (low blood pressure), which can make you lightheaded and dizzy
- interfere with your digestive system and make digestion less efficient
- a decrease in circulation that may also reduce blood flow to the foetus, giving your baby less oxygen and nutrients. In some cases, a supine sleeping position has been linked to fatal stillbirth and a tragic end to your pregnancy.
Make sure your mattress is firm enough to keep your back from drooping as your belly grows. Put a board between the mattress and the box spring if yours is too soft.
Pregnant pillows are another option. They come in U or C forms and wrap around your entire body to help you sleep on your side. Hug the front of the cushion and slide it between your legs, allowing it to run along your back.
Continue to use a pregnancy pillow for support. Consider wedge pillows if you’re having problems sleeping because of your growing stomach. Place them beneath your belly button and behind your back to keep from rolling.
If you can’t seem to get used to sleeping on your side, prop yourself up with pillows at a 45-degree angle. This keeps you from sleeping flat on your back and lessens IVC compression.
You can also use books or blocks to raise the head of your bed a few inches.
Sleeping On Your Side During Pregnancy
Image Source: iStock
Right side or left side – which is the safe sleeping position while pregnant?
Sleeping on your left side is considered the “ideal” position during pregnancy.
The optimum blood flow from your inferior vena cava is achieved by lying on your left side (IVC). This large vein runs parallel to your spine on the right side of your spine and transfers blood to your heart and, eventually, to your baby.
The pressure on your liver and kidneys is relieved by sleeping on your left side. This allows you to move around more freely and reduces swelling in your hands, ankles, and feet.
Should the right side be avoided if the left side is better? Definitely not.
Sleeping on the right side, as stated by the Sleep Foundation, may exert pressure on the liver, making it suboptimal. However, experts generally concur that sleeping on the right side for brief periods is considered safe.
Sleeping on your side is the optimal position for pregnant women in their second and third trimesters.
As your body undergoes changes, finding a comfortable and safe sleeping position while pregnant becomes crucial for your well-being and the well-being of your baby. We’ve got you covered with this list of tips and insights to help you achieve those blissful nights of rest during pregnancy.
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Embrace the Left Side: According to the experts at the Sleep Foundation, sleeping on your left side is the ideal position during pregnancy. This position enhances blood flow to the placenta and promotes better circulation for both you and your baby. It also helps alleviate pressure on your back, reducing discomfort and potential issues.
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Pillows Are Your New Best Friends: Investing in pregnancy pillows, such as the Cartoon Semi-Enclosed Chair Cushion, can make a world of difference in finding the perfect sleeping position. These specially designed pillows provide support to your growing belly, back, and hips, allowing you to find a cosy and comfortable position. Experiment with different pillow placements to find what works best for you.
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Elevate Your Upper Body: If you’re experiencing heartburn or shortness of breath during pregnancy, propping yourself up with some extra pillows can provide relief. Elevating your upper body slightly can help reduce acid reflux and improve breathing, allowing you to drift off more easily.
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Say No to Sleeping on Your Back: While it may be tempting to lie on your back, it’s best to avoid this position, especially as your pregnancy progresses. Sleeping on your back can exert pressure on major blood vessels, potentially causing dizziness, low blood pressure, and reducing blood flow to the baby. Opt for the left side instead to promote optimal circulation.
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Be Mindful of Your Comfort: Finding comfort during pregnancy is essential, so listen to your body and adjust accordingly. Experiment with different variations, such as placing a pillow between your legs or using rolled-up blankets for added support. Don’t be afraid to try different positions until you discover the one that allows you to relax and rest comfortably.
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Stay Hydrated, Minimise Fluid Intake Before Bed: To prevent frequent bathroom trips that disrupt your sleep, be mindful of your fluid intake in the evening. Stay hydrated throughout the day, but consider reducing your fluid intake before bedtime to minimize nighttime disruptions.
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Relaxation Techniques: Creating a calming bedtime routine can help you unwind and prepare for a restful sleep. Consider incorporating relaxation techniques like gentle stretches, deep breathing exercises, or soothing music into your nightly routine. These practices can help reduce anxiety, promote relaxation, and enhance the quality of your sleep.
Sleeping Positions to Avoid During Pregnancy
Image source: iStock
According to specialists, some sleeping positions should be avoided during pregnancy. They include:
1. Stomach Sleeping
Many pregnant women are worried that laying on their stomachs would harm their babies. The uterus, on the other hand, provides ample protection for the fetus, therefore lying down on your stomach during the first trimester is unnecessary.
As their pregnancy progresses, most women find that sleeping on their stomachs becomes impossible or painful.
There’s no need to be concerned about women who still like to sleep on their stomachs or wake up on their fronts every now and then. If you sleep on your stomach, the baby will not be harmed.
With many sleeping pillows, some pregnant women may find it easier to sleep on their stomachs. It is quite safe to use these devices and to sleep on your stomach.
2. Back Sleeping
Sleeping on your back is generally considered safe during the first trimester.
Following that, you may have heard that laying on your back all night has been related to stillbirth in research. Before you get too excited, remember that the studies are small and that other factors like sleep apnea could be at play.
These studies, on the other hand, cannot be completely ignored. Finally, not sleeping on your back after 28 weeks may lessen your risk of stillbirth by 5.8 per cent.
Other downsides of lying on your back include: This position can cause back pain, haemorrhoids, digestive issues, and poor circulation. It may also cause dizziness or lightheadedness.
While achieving restful sleep during pregnancy may seem challenging, the practical tips mentioned above can make a significant difference. Prioritise good sleep hygiene, consult your doctor for personalised advice, and explore various strategies like adjusting your diet, trying pregnancy pillows, and elevating your upper body.
Remember, your well-being and quality of sleep are essential for a healthy and enjoyable pregnancy journey. Sleep tight, mum-to-be!
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