Sleeping Positions During Pregnancy

Sleep issues are common among pregnant women, especially in the first and third trimesters. Many women feel exhausted due to hormonal changes and the added physical strain of carrying a baby. Studies show that around 18.1% of pregnant women experience restless legs syndrome, which disrupts their sleep. Rising progesterone levels, along with increased body weight, can make restful sleep challenging, which can cause many women to feel drained throughout the day.

Adopting the right sleeping position can significantly improve sleep quality and reduce discomfort. Some positions are safer and more comfortable as pregnancy progresses. Additionally, using simple aids like pillows can provide extra comfort and relieve pressure on the back and hips. 

In this blog, we'll explore the best sleeping positions during pregnancy and provide practical tips for a more restful and healthy night’s sleep.

Why is Sleep Important During Pregnancy?

Quality sleep is important for expectant mothers' physical and mental health. In fact, lack of sleep is strongly associated with a higher risk of preeclampsia, gestational diabetes, prolonged labour, and cesarean sections. 

Poor sleep can also lead to mood disorders like depression and anxiety, affecting both the mother's as well as baby's development. Adequate sleep during pregnancy is essential for maternal and fetal health. Pregnant women, like the general population, require approximately 7-9 hours of sleep per night.

What are the Optimal Sleeping Positions During Pregnancy?

Sleeping on your side, or "SOS," is the ideal sleeping position for pregnant women because it allows for the best circulation for both you and your unborn child. It also applies the least amount of pressure to your veins and internal organs. 

Sleeping on either side increases the flow of blood and nutrients towards the placenta and the baby. Furthermore, good circulation reduces the risk of swelling, varicose veins in your legs, and haemorrhoids.

Left Side

Sleeping on your left side is commonly referred to as the "ideal" pregnancy position. You may achieve the maximum blood flow from the inferior vena cava (IVC) by placing yourself on the left side of your body. This large vein on the right side of your spine runs parallel to it, carrying blood to your heart and, ultimately, to the developing baby.

Sleeping on the left side is considered the best first-trimester sleeping position as it relieves pressure on the liver and kidneys. This allows for extra space to function properly, which helps with swelling in your hands, ankles, and feet.

Right Side

So, if the left side is optimal, should you prevent the right side? Not necessarily. Sleeping on either the left or right side is equally safe and there is no specific best position for pregnant while sleeping. When you sleep on the right side while pregnant, there is a slight risk of IVC compression, but it is primarily a matter of comfort.

How Can I Sleep More Comfortably During Pregnancy?

If you don't like side sleeping, here are some ideas on how to sleep during the pregnancy trimester to make it more comfortable or feel more natural. If you are particularly concerned about your sleeping posture, you can even ask your partner to check on you occasionally and gently nudge you into a better position:

First Trimester

In the early stages of pregnancy, sleeping in any position is generally safe. However, it’s a good idea to start getting used to sleeping on your side early on. Placing a pillow between your legs can help reduce pressure on your hips and lower back, making sleep more comfortable. 

For added support, consider using an orthopaedic knee cushion made of memory foam. This cushion provides better alignment and relieves strain on your lower body.

Also Read: Diet during first Pregnancy

Second Trimester

As your belly grows, make sure your mattress is firm enough to prevent your back from sagging. If your mattress is excessively soft, try placing a board between it and the box spring.

Consider looking into pregnancy pillows in addition. They come in U or C forms and wrap around your complete body to assist with side sleeping. You place the cushion along your back, then hug the front while putting it between your legs.

Third Trimester

There are no specific sleep positions for the third trimester. You can continue to use a pregnant cushion for support. If you find them too bulky with your growing belly, consider wedge pillows. To prevent rolling, place them beneath your belly and behind your back.

If you can't get used to sleeping on your side, try propping your upper body at a 45-degree angle using pillows. This allows you to avoid lying flat on your back and relieves compression on your IVC. Alternatively, you can raise the head of your bed a few inches using books or blocks.

What Are Some Sleeping Positions to Avoid During Pregnancy?

Some sleeping positions are advised during pregnancy, while others should be avoided. Incorrect placement can put stress on organs and reduce blood supply to the foetus. Let’s take a look at some of the sleeping positions while pregnant that need to be avoided:

 Stomach Sleeping

Are you wondering if you can sleep on your stomach while pregnant? You certainly can, at least for a while. Stomach sleeping is acceptable till you reach weeks 16-18. At that moment, your bump may have grown slightly larger, making this position increasingly uncomfortable. Hence, stomach sleeping is not the correct position of sleeping during pregnancy. 

Aside from comfort, there isn't anything to be concerned about if you end up lying on your stomach. The amniotic fluid and uterine walls prevent your baby from being squished. Try getting a stomach sleeping pillow to make this position more comfortable. Some are inflatable, while others are similar to a solid pillow with a huge cutout for the belly.

Back Sleeping

One of the best pregnancy sleep tips for comfort is back sleeping with a cushion if needed. Sleeping on your back during the first trimester is generally considered safe. After that, you may have heard that resting the entire night on your back is associated with stillbirth. Before you get too concerned, remember that the studies are limited, and other variables, such as sleep apnea, could be at play.

However, these studies cannot be fully dismissed. Ultimately, avoiding sleeping on your back may reduce your risk of stillbirth by 5.8% after 28 weeks. Sleeping on your back also has certain disadvantages. This position may cause back pain, haemorrhoids, digestive problems, and poor circulation. It may also cause lightheadedness or dizziness.

Also Read: High blood pressure during Pregnancy

Rest Easy with Safe Pregnancy Sleep Positions and Tips!

Selecting an appropriate sleeping position during pregnancy can be difficult, but following clinical guidelines might be beneficial. Sleeping on your left side during pregnancy is generally recommended since it improves blood flow to the fetus and placenta. Furthermore, the supine and prone positions should be avoided because they might be uncomfortable and offer potential health risks.

If you are having trouble sleeping or have concerns about how to sleep during the pregnancy trimester, we recommend that you speak with one of our healthcare specialists at Apollo Spectrum. We try to provide tailored guidance and ensure that you and your baby receive the best possible care. Contact us today to book an appointment with one of our gynaecologists or to learn more about our Obstetrics and Gynaecology Services.