What Are the Best Sleeping Positions While Pregnant?

Maybe you expected to have interrupted sleep when you had a baby, but you may not have expected that you would lose sleep even before your baby was born. Thanks to the sleep challenges that pregnancy can bring, however, many women do experience interrupted sleep during their pregnancies.

Pregnancy can bring changes like increased urination, uncomfortable breasts, back pain, heartburn, and good old-fashioned insomnia that can all interfere with sleep. And on top of all of that, you might simply have trouble finding a comfortable sleeping position. Here are some suggestions to getting a good night of sleep during pregnancy.

The best sleeping positions during pregnancy

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According to the National Sleep Foundation, the best sleeping position for a pregnant woman is to lie on her left side. Sleeping on your left side allows for optimum oxygen and nutrient flow to the baby, and it tends to be more comfortable for the mother. The NSF also explains that sleeping on your left side can help ensure that you donโ€™t put any excess pressure on your liver. It can also promote kidney health, which helps decrease swelling in your hands and feet. Other sleeping positions that you could try during your pregnancy include sleeping on your right side or โ€” especially if you struggle with heartburn โ€” sleeping in a semi-reclined position.

For many women, finding the best sleeping position during pregnancy comes down to finding the perfect pregnancy pillow (or pillows) to get them through the night. A good pregnancy pillow can help support your growing belly, your back, and your legs and make side-sleeping โ€” especially if itโ€™s not natural for you โ€” more comfortable. You can get a similar effect from propping yourself up on regular pillows, but in most cases, a pregnancy pillow will help make you a lot more comfortable. So donโ€™t be afraid to splurge if it helps you get the rest you and your baby need to thrive.

Sleep positions to avoid during pregnancy

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The only position you should avoid during your pregnancy is sleeping flat on your back for long periods of time. The reason doctors recommend you avoid that is because a large blood vessel runs down your back, and sleeping flat on your back can compress that vein. For extended periods of time, compressing that vein could cause you to become lightheaded and dizzy, and it could decrease the oxygen flow and exchange of nutrients to your baby. The NSF also notes that sleeping on your back during pregnancy could cause complications like hemorrhoids, trouble breathing, backaches, low blood pressure, and decreased circulation.

That being said, however, sleeping on your back is generally considered safe when youโ€™re in your first trimester, because your uterus is small enough that it wonโ€™t put pressure on the blood vessel that could decrease oxygen flow to your baby. Every pregnant woman is different, though, and if youโ€™re having twins or multiples, you may need to avoid sleeping on your back earlier during your own pregnancy.

What happens if you sleep on your stomach while pregnant?

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If you accidentally wake up on your stomach during your pregnancy, donโ€™t panic โ€” itโ€™s very unlikely that you will hurt your baby by sleeping on your stomach. Every woman is different โ€” you may not even โ€œshowโ€ or have a bump in your first or even your second trimester.

Especially if you sleep on your stomach during your first or second trimester of pregnancy, when your bump is likely to be a smaller size, itโ€™s perfectly fine if you flip over in your sleep or fall asleep on your stomach. The National Sleep Foundation explains that medically, your uterus is thick enough to protect your baby even if you sleep on your stomach in your ninth month of pregnancy, so you donโ€™t have to worry. In most cases, as your belly grows in your third trimester, you will most likely naturally resort to sleeping on your side, as belly-sleeping becomes more uncomfortable anyway.

There may be some accommodations that you have to make to get the rest you need during your pregnancy. You may struggle with sleeping at night and find you need more naps during the day. You may need to invest in a pregnancy pillow to help keep you comfortable. You may need some time before you adjust to sleeping on your side. Whatever you do, make sure to prioritize sleep during your pregnancy.