Sleep can often be difficult to come by in pregnancy. Research indicates that 78% of pregnant women will experience sleep disruption during pregnancy, especially in the second and third trimester, due to changes that run the gamut from hormones, body pain, frequent trips to the bathroom, and more.
The American Pregnancy Association notes that sleep not only matters for your comfort, but can also affect blood flow and circulation, fetal development, and overall maternal health. In this article, we are going to discuss the best positions to sleep during pregnancy by trimester to help you sleep better and assist in the growth of your baby.
Why Does Sleeping Position Matter During Pregnancy?
As your pregnancy advances, the body has much more work to do to support you and your baby. The uterus will grow larger and begin to press in on internal organs, to the spine, and even to major blood vessels.
If you are lying in a position that is not appropriate, it could prevent circulation from reaching your lower back, or create back pain, or even contribute to not so fun side effects, such as heartburn and shortness of breath.
On the other hand, adopting the right sleeping posture can:
- Promote blood flow and oxygen to the baby
- Promote vascular return to support swelling in legs, feet, and hands
- Reduce back pain, as well as, pressure on the spine
- Minimize complications associated with poor circulation
Actually, there are even studies that indicate maternal sleep position late in pregnancy could even influence the outcome of birth. So, it's very important to pay attention to how you sleep.
Sleeping Positions Best for Pregnant Women
Pregnancy causes major changes in your body. Your uterus stretches and begins to apply pressure on your internal organs, spine and major blood vessels. As the months progress, back sleeping or stomach sleeping becomes increasingly less comfortable.
Sleeping on your side helps relieve this pressure as well as improves circulation and helps your body function more effectively while sleeping. Doctors and researchers have found that sleeping on your side is not just a matter of comfort, but rather it has a direct effect on:
- Blood flow: Improves blood flow and circulation between your heart, placenta and baby.
- Oxygen supply: Sleep on your side, baby receives an adequate supply of oxygen and nutrients.
- Kidney function: Help remove waste from your body and reduce swelling in your ankles and feet.
- Maternal comfort: Similar to a mattress, it helps relieve pressure on your back and supports easy breathing.
Why Is the Left Side Best?
When you sleep on your left side, blood circulation benefits from your heart to the uterus, kidneys and placenta. It ensures that the right nutrients & oxygen are reaching your baby, while facilitating the elimination of waste for your own body.
Lying on the left side also relieves pressure on the liver, located on the right side of your stomach. It could possibly reduce any associated swelling, strain on your back and improve overall comfort as your belly grows!
What About the Right Side?
It's safe to sleep on your right side as well. Many women naturally roll from side to side throughout the night! The left side is only natural but switching occasionally is fine. So if you wake up on your right side, don't freak out - just roll back to your left!
Sleeping Positions by Trimester
Pregnancy happens in three trimesters, and your body's requirements adjust throughout those trimesters. Here is how sleeping styles change throughout pregnancy.
First Trimester: You can still sleep on your stomach, back, and side in this trimester. But it is advisable to start becoming accustomed to side sleeping as early as possible so that it feels normal to sleep this way.
Second Trimester: It will be much more comfortable and natural to sleep on the side as your baby bump grows. Many women are now taking advantage and using pregnancy pillows during this trimester.
Third Trimester: This is the time when sleep becomes most difficult. It is best to avoid sleeping on your back completely, and to sleep on the left side, using a minimum of four pillows for comfort. It can also help to slightly elevate your upper body to relieve heartburn and breathing challenges.
Wrong Sleeping Positions During Pregnancy and Why?
Knowing which postures to avoid can help you to rest safely and comfortably.
1. Sleeping on Your Back
After the first trimester, it is best not to sleep completely flat on your back. As your uterus expands, it will weigh heavier and press against your inferior vena cava - the large vein that transports blood back to your heart.
This prolonged pressure can:
- Retard blood circulation to the baby
- Cause the mother dizziness, headaches or shortness of breath
- Decrease blood pressure and, faintness
- Worsen backaches, digestive tract problems such as heartburn
2. Sleeping on Your Stomach
In the early weeks, stomach sleeping presents no threat, but it is impractical and unsafe as pregnancy progresses. Sleeping with the stomach down places pressure directly on the uterus, making it not only uncomfortable, but also limits the free movement of your bump. By the second and third trimesters, this position is not recommended.
3. Semi-Reclined Position (Too Often)
Although occasionally reclining on pillows can help prevent heartburn or keep you breathing, getting stuck in that reclined position for long periods of time (on the couch or a recliner, for example) can put strain on your back and hips, and does not allow for circulation in your legs like side-sleeping would provide, especially in late pregnancy.
How to Sleep When Pregnant?
While side sleeping seems easy, with the growth of a bump, back pain, and discomfort due to the constant need to shift positions it will help to know how to sleep properly while in side position.
Here is a step-by-step guide for making side sleeping safer and more comfortable during pregnancy:
Step 1: Choose the Left Side Both sides can be safe, but doctors typically recommend the left side as it increases blood flow to your uterus, kidneys, and placenta. This side sleeping position can also assist with reducing swelling in your legs and ankles. If your body continuously rolls from the left, it's more than fine to switch sides, just try and be on your left side for most of the night.
Step 2: Support Your Belly Your belly is growing weight that can pull downward, which can be heavy on your back. Make sure to use a small pillow or pregnant wedge underneath your bump for support, that way your muscles can be relaxed and comfortable.
Step 3: Align Your Hips and Knees Bend your knees slightly (to reduce straining) and place a pillow between your knees. This aligns your hips, pelvis, and spine to prevent hip and lower back pain.
Step 4: Prevent Rolling Onto Your Back Most women do not intentionally roll over on their backs when they're sleeping at night. To help you stay on your side, you might want to put a firm pillow or rolled towel behind your back. This gentle resistance will keep you in a comfortable position and tilted slightly to the side.
Step 5: Elevate if Needed If you have problems with heartburn or shortness of breath during late pregnancy, write to workin' a little nap with the upper body elevated. You could certainly prop your head and shoulders up with an extra pillow, or elevate the head of the bed.
Step 6: Adjust for Comfort Don't hesitate to try anything. Some women enjoy a full body pillow that supports the belly, back, and legs at once. Others find comfort with smaller cushions placed where they feel beneficial. Do what works to help you feel relaxed.
Pregnancy Pillow
A pregnancy pillow is a uniquely shaped pillow intended to support your body as it goes through pregnancy. Unlike standard pillows that are rectangular, pregnancy pillows are available in many shapes and sizes.
It helps mold around the baby bump, relieve muscle strain, and support women in sleeping comfortably on their sides (the recommended sleep position during pregnancy). They are a full-size pillow that can flex, and offer full-body support! From head to toe!
Benefits of Using a Pregnancy Pillow
Pregnancy pillows are more than just a style of comfort. They provide real-world benefits both physically and emotionally:
- Better Sleep: Helps stabilize your body in a comfortable position, thus reducing your tossing and turning throughout the night.
- Support of Back Pain: Provides the proper alignment of your spine, which helps eliminate strain on the lower back.
- Hip Support & Pelvic support: Accommodate your body by providing cushioning between your knees and maintain a proper alignment of your hips.
- Improved Circulation: Encourages a side sleeping position - especially to your left, which increases blood flow to you and your baby.
- Relief of Heartburn & Breathing: Helps elevate the upper body, and relieve stress of acid reflux and shortness of breath.
- Postpartum Use: Many women continue to use pregnancy pillows after childbirth - as nursing support or general comfort.
Types of Pregnancy Pillows
Pregnancy pillows come in a variety of shapes to fulfill a variety of needs. Below are some of the most common.
1. U-Shaped Pregnancy Pillow- Supports a person's entire body, including head, back, belly, and legs.
- Good for women who toss and turn at night.
- Very large and takes up a little more space in the bed.
- Wraps entirely around the body, forming a "C".
- Excellent back support along with bump support.
- Good for women who like to hug the pillow when sleeping.
- Offers adequate support while not taking up much bed space.
- Supports the bump and the legs, but may require an additional pillow for back support.
- Small, portable and affordable.
- Placed underneath the belly or back, providing small local support.
- Perfect for a trip or when you do not want a complete body pillow.
- A long, straight pillow to hug while sleeping on your side.
- Supports the belly and knees, does not support the back.
How to Use a Pregnancy Pillow?
For Side Sleeping: Position the pillow along your body, so that you can tuck the part between your knees, while resting your belly on the pillow for support.
For Back Support: If inserting a pillow behind you while you sleep, to prevent rolling onto your back overnight, turn the pillow lengthwise.
For Elevation: Wedge pillows under your head, belly, or legs to help with heartburn, swelling, or pressure.
For Nursing (Postpartum): Wrap larger pillows around your body as you lay to use as a breastfeeding support cushion.
Final Thoughts
Experiencing good sleep during pregnancy can seem difficult, but sleeping positions can help ease discomfort and help with the health of the baby. Side sleeping positions - the left side is preferred - improves circulation and lessens pressure. Using a pregnancy pillow can make sleeping easier.
If you wake up, and you were in a different position during the night, no worries. Just adjust and lie back down. A small shift in sleeping position can make a big difference in getting the sleep you and baby need.
