Pregnancy is exhausting! Unfortunately, finding rest isn’t always so easy. And while we each naturally have our favorite positions to sleep in, whether it’s on our back, on one of our sides, on our stomach, or spread out like a star, that a baby bump can make sleeping in certain positions less comfortable, or even less safe for you and baby.
So what are some comfortable and safe pregnancy sleep positions?
After 15 weeks, avoid sleeping on your back
At around 15 to 20 weeks, your uterus will become big enough to constrict your blood flow. The inferior vena cava (IVC), or the vein that runs up the right-side vertebral column, carries deoxygenated blood from your lower body to your heart. When you sleep (or lay) on your back, your bump can apply enough pressure to make that process difficult. It can also potentially cut off blood supply to the placenta, making this one of the least safe pregnancy sleep positions. (It’s less dramatic, but think about when you step on a hose.)
If you end up rolling onto your back in your sleep and lay there for too long, you might wake up out of breath, or as if your heart is racing. But if you’re a natural back sleeper and find yourself continuously waking up on your back, don’t worry! Your body is telling you it’s time to roll over. So when you wake up, just roll to your side. Eventually, your body will get used to sleeping that way. You can also try a pregnancy pillow to make it harder to roll in your sleep.
Avoid sleeping on your stomach, too
Sleeping on your tummy is fine only for the first 16 to 18 weeks of your pregnancy. At that point, sleeping on your stomach poses some of the same risks as sleeping on your back. The good news is that it won’t be easy to roll over onto your tummy once your belly grows, so most moms-to-be won’t wind up in this position naturally once it’s late enough in their pregnancy to pose a risk.
Sleeping on your side is the way to go!
Sleeping on your side, especially your left side, is as safe as it gets while pregnant. This optimizes blood flow by getting all the weight off the right side of your uterus. Obviously, if you’ve been sleeping on anything other than your left side, it’s not like you’re just going to automatically start sleeping in another position.
Why the left side? Some experts say that this helps increase the amount of blood and nutrients and avoids pressure on organs, like your liver. But the bottom line is that side-sleep is best, and either on the right or left is fine.
Pregnancy body pillows make the transition all the easier. You can try out different sleeping positions as you move through pregnancy and your body changes, and what’s comfortable for one mama might not always be comfortable for you. If you’re experiencing hip or back pain while trying to sleep, you can slide that pillow between your legs and it should help alleviate some of that pain.
Positioning tips for moms-to-be
Researching safe pregnancy sleep positions is one thing, but actually trying to get comfortable in them is another. If you’re finding it difficult to get a full night’s rest while pregnant, here are a few tips:
- For more belly and back support: Try propping a pillow under your tummy and between your knees. The knee support is helpful for your general alignment: As relaxin surges through your body, you might find some pain in your hips and low back, and supporting them with a prop during sleep can certainly help
- For shortness of breath: Put a pillow under your side to raise your chest a bit.
- For heartburn: Prop up the head of the bed a few inches with some books or blocks. This is similar to propping yourself up while sleeping, except it’s more permanent, ensuring the acid will be kept in your stomach rather than burning in your esophagus.
- Use lots of pillows: Try different combinations of pillow positions, or a variety of combinations at the same time, until you find one that works for you. It’s all about experimentation!
Do what’s comfortable for you
Ultimately, finding safe pregnancy sleep positions comes down to finding what’s most comfortable to you, as long as you aren’t lying on your back or stomach. If you find you just aren’t sleeping unless you can lie on your back, prop yourself up with some pillows at about a 45-degree angle. This safe pregnancy sleep position will take some pressure off your IVC and let you get some rest. As mentioned above, full-body pregnancy sleep pillows offer the support some moms-to-be need to really get comfy in bed.
If you keep falling asleep on your left side and end up waking up in the middle of the night in other positions, don’t spend too much time worrying. You probably weren’t sleeping there for long. If your body is not getting proper blood flow, you’ll feel it pretty quickly. At that point, you can just readjust and catch some much-needed Z’s!
Disclaimer: The information herein is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment.