Sleep is important for pregnant women, but finding a comfortable position to sleep in can be tough.
During pregnancy, your body goes through a lot of changes – your belly gets bigger, your back might hurt, and your centre of balance shifts. All of these body changes can make it hard to get the good sleep you need. Studies show that up to 78% of pregnant women have trouble sleeping.
If you understand what your pregnant body needs, you can find a comfortable spot to sleep in, wake up feeling refreshed and ready to take on all the exciting changes ahead.
Different sleeping positions can affect pregnant women in important ways. The way you lie down can change things like your blood flow, digestion, and back pain. As your belly gets bigger, some sleeping positions become harder to do and even harmful.
Your body is working overtime to support a new life, so getting enough rest is more important than ever. But don’t worry. Certain sleeping positions can help you get the sleep you need.
Best Sleeping Positions during Pregnancy
1. Side Sleeping (Left Side Preferred):
Lying on your left side is the best sleeping position for pregnant women. This is because it helps the blood flow to your baby better.
When you lie on your back, the weight of your belly can block the flow of blood. But on your left side, the pressure is taken off, so the blood and nutrients can reach your baby easily. Studies show this position lowers the risk of stillbirth by over 30% – that’s a big deal.
Sleeping on your left side also takes the pressure off a big vein called the vena cava. When this vein gets squeezed, you can feel dizzy or sick to your stomach.
Lying on your left side keeps everything moving smoothly. It can also help prevent heartburn and acid reflux, which are super common during pregnancy.
Tips for Sleeping on Your Side
Getting comfortable on your side takes some practice, but it’s worth it. Use lots of pillows – put one between your knees, one under your belly, and one behind your back. This creates a cosy spot that supports your changing body. You can also try a special pregnancy pillow that wraps around you.
The most important thing is to listen to your body and adjust your position as needed during the night. If you wake up on your back, just gently roll back onto your left side. It may take some trial and error, but you will get the hang of it, and it will start to feel natural.
2. Sleeping on your Back (Avoid Later in Pregnancy):
Lying flat on your back may seem comfy, but it’s best to avoid this position, especially as your pregnancy progresses. When you lie on your back, the weight of the growing baby inside can press on important blood vessels. This can reduce the flow of blood, oxygen, and nutrients to your baby. That’s not good.
Sleeping on your back can also cause other problems, like back pain and poor blood flow to your legs. As your belly gets bigger, the pressure on your spine and veins gets worse. Some studies even show it may slightly increase the risk of a stillbirth. So, it’s important to switch positions as soon as you start feeling uncomfortable.
When Sleeping on Your Back May Be Appropriate
In the very early stages of pregnancy, sleeping on your back is usually fine. Your uterus is still small, so it doesn’t put as much pressure on your body. But once your belly starts getting bigger, you will want to start sleeping on your side instead.
If you struggle to get cosy any other way, you can try using a special pregnancy pillow or wedge. These can provide support and take some of the weight off your back. But you should still switch positions throughout the night. If you wake up feeling achy or having trouble breathing, it’s time to roll over. Your comfort and your baby’s health are top priorities.
3. Sleeping on the Stomach (Not Recommended):
It may be tempting to sleep on your stomach, especially in the early stages of pregnancy. But this is not a good idea once your baby bump starts growing. The pressure of your belly on the mattress can put a lot of strain on your tummy and may even hurt your baby.
Plus, as your pregnancy goes on, sleeping face-down is just going to get uncomfortable. You will find it harder to breathe, and the weight of your uterus will be tough on your back. That’s not a good way to get a good night’s sleep.
Alternatives for Stomach Sleepers
I know, sleeping any other way just doesn’t feel right if you are used to sleeping on your stomach. But don’t worry, there are some things you can try to make it work.
One option is the “modified stomach sleeping” position. You lie on your side with a pillow under your belly for support. This takes the pressure off while still letting you get that stomach-down feeling.
You can also try using the special pregnancy pillow we talked about. These are made to cradle your whole body, including your belly, so you can get comfy without putting any strain on your little one. Just remember to switch sides throughout the night.
Conclusion
In a nutshell, these are the main sleeping positions to try and avoid while you are pregnant. Experts say sleeping on your side, especially your left side, is usually the way to go.
At the end of the day, the best sleep position is the one that lets you get the most rest and comfort. Your body will change a lot over the next 9 months, so be ready to try different things.
Always feel free to ask your doctor for advice. They can give you tips based on your body, pregnancy and health. Getting good sleep is so important, so don’t be afraid to get help finding what works best for you.
Sweet dreams, mama-to-be. You’ve got this.
More here: How To Cope With Stress Levels During Pregnancy.
