Best Pregnancy Sleeping Positions for Sleep-Deprived Mothers-to-Be
At some point during your pregnancy, you’re likely to hear variations of “sleep while you can.” But as well-meaning as the advice may be, the cruel reality of pregnancy is that sleep becomes elusive long before childbirth. Many things could be to blame — maybe you have to use the bathroom every 30 minutes.
Maybe your baby’s kicking like it’s trying out for the NFL. Or maybe, despite your best efforts, you just can’t find a comfortable pregnancy sleeping position.
Getting a good night’s sleep can be challenging for mothers-to-be, especially during the first and third trimesters, when pregnancy insomnia rears its ugly head.
In fact, sleep disruptions are so common among expecting mothers that a 2015 study published in the journal Sleep Medicine found that 76% of women experienced poor sleep quality. Of the 2,427 women surveyed, all reported waking up frequently in the middle of the night, and a whopping 79% said it was because they struggled to find a good sleeping position.
Any discussion surrounding pregnancy sleeping positions likely comes with an overwhelming list of what to do and what not to do.
Here’s a breakdown of every pregnancy sleeping position so you can start locking in a better night’s rest.
Sleeping on Your Side
It stands to reason that lying on your side would become the most comfortable choice when a growing bump starts getting in the way but does it matter if it’s left or right?
Doctors recommend sleeping on your left side, and it’s also considered the best sleeping position in pregnancy. This is because it aids blood flow from the inferior vena cava, a large vessel that provides blood to your heart and your baby. Sleeping on the left side also improves blood circulation, which means that you’re less likely to wake up with swollen ankles, feet, and hands.
On the other hand, sleeping on your right side might put a bit of pressure on the inferior vena cava, which carries a small risk of compressing the blood vessel. If you do end up sleeping on your right, it’s best to take caution while doing so. One way to ensure safety is by using pillows to prop up the uterus, so you don’t exert any pressure on the inferior vena cava.
Sleeping on Your Stomach
Stomach sleepers may face an unpleasant reckoning when they realize that the bump makes sleeping on your stomach nearly impossible.
But the good news is you don’t have to make significant changes to your sleeping position the moment you get a positive on a pregnancy test. You can continue to sleep on your stomach when you’re in the early stages of pregnancy, between 16 and 18 weeks of pregnancy.
After that point, you’ll find that stomach sleeping might become the most uncomfortable pregnancy sleeping position because it puts pressure on your belly. Not only is it uncomfortable, but sleeping on your stomach can also be dangerous after a certain point when your belly presses against the aorta and your inferior vena cava.
Sleeping on Your Back
You can sleep on your back during the first trimester, but after that, this pregnancy sleeping position is considered off-limits. This is because sleeping on your back puts the most pressure on your inferior vena cava, which means blood flow to the heart is restricted. When you sleep on your back for too long, you may experience a dip in your blood pressure as a result.
Studies have also found that sleeping on your back carries an increased risk of stillbirth. But there’s no reason to panic if you wake up in the middle of the night and find yourself lying on your back.
When you’re well into your second and third trimesters, it’s unlikely that you’ll be able to sleep on your back for an entire night mainly because it will feel uncomfortable, or you’ll wake up feeling light-headed. You can also safely sleep on your back for a short period as long as you’re on a slight tilt.
Tips for Overcoming Pregnancy Insomnia
Falling and staying asleep can be a challenge when you’re pregnant, and you may struggle to get comfortable, but try these tips to sleep soundly at night.
- Invest in a pregnancy body pillow. Pregnancy body pillows can offer a solution when you’re struggling to find a comfortable pregnancy sleeping position. Not only are they designed to improve circulation and alleviate aches and pains, but many different types of pregnancy body pillows are available, which means you can pick one that’s most suitable for your needs.
- Establish a consistent sleep schedule. To overcome insomnia, whether it’s pregnancy-related or not, the first step is practicing healthy sleep hygiene habits. One thing you can do to ensure a better night’s rest is to maintain a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on the weekends. Sticking to a consistent sleep schedule can regulate your sleep-wake cycle, which reduces daytime grogginess and provides the right amount of rest you need to rejuvenate.
- Eat small meals before bedtime. Pregnant women are likely to experience heartburn and indigestion at night, and no pregnancy sleeping position can alleviate that discomfort. For dinner, it’s best to have a protein-heavy meal that’ll fill you up without causing you to feel overstuffed. To ensure you don’t wake up with stomach discomfort, avoid anything too spicy or greasy.
Carrying a baby for nine months can be taxing, and sometimes, sleepless nights are inevitable. But trying the recommended pregnancy sleeping positions and following tips to overcome pregnancy insomnia can all help you lock in a better night’s sleep. But if you continue to feel sleep-deprived, consider seeing a doctor for medical advice.
Disclaimer: This article is intended for informational purposes only. It is not a substitute for professional medical recommendations, diagnosis, or treatment. Never ignore professional medical advice in seeking treatment because of something you have read in our publication.
About Puffy
Puffy is a California-based company founded on the idea of creating cloud mattresses and bedroom products that feel like sleeping on a cloud. Puffy has been featured on The Talk, and was recently awarded Best Mattress of 2021. For more information visit https://puffy.com
