Are you also wondering what’s the best sleeping position if you’re pregnant? Most would say that the most comfortable position is likely to be sleeping on your side with your knees bent. You can even put pillows under your tummy, behind your back, and between your legs, if you wish. Lying in a half-sitting stance on your back, supported by a few pillows, is also great and can be useful if you have heartburn issues.
Finding the right sleep position is tricky since lying on your back or your stomach isn’t the best option when sleeping during pregnancy. Good thing other moms who’ve gone through the same dilemma decided to share what they know as the best sleeping position for a pregnant woman (based on their own experience).
Different Sleeping Positions and Their Effects on You and Your Baby
Sleeping on your belly: If you like sleeping with your belly down, that’s perfectly okay. But if your belly’s gotten bigger, you’ll need to consider changing your sleeping position if you haven’t instinctively done so yet. You won’t find it comfortable to sleep on your belly if you know you’re pregnant anyway. Right?
Sleeping on your right/left side: On your 2nd and 3rd trimester, lying on either side—ideally on the left, if you can—is perfect for you as well as your baby. This position enables the maximum flow of nutrients and blood to the placenta, reduces pressure on your vena cava, and boosts kidney function. This means better removal of wastes and reduced swelling in your hands, ankles, and feet!
Sleeping on your back: Experts advise pregnant women against sleeping on the back during the 2nd and 3rd trimesters. This is because this position rests the whole weight of the baby and growing uterus on the back, intestines and vena cava (the major vein that transports blood from the lower body to the heart). This pressure can worsen hemorrhoids and backaches, interfere with circulation and digestion, and possibly cause low blood pressure, which may cause dizziness. Poor circulation can also decrease blood flow to the developing baby, giving it fewer nutrients and oxygen.
Best Sleeping Positions While You’re Pregnant
During the 1st trimester, a pregnant woman can sleep in any position she finds comfortable, whether it be on her side, back, or belly. Any combination of these positions is fine, too since the uterus hasn’t grown big enough to disrupt sleep. But nighttime hunger, nausea, hormonal changes, and other symptoms of pregnancy may make sleeping harder.
As you enter your 2nd and 3rd trimester, it’s best to sleep on your left side. This position maximizes the flow of blood to your uterus without putting your liver under pressure. If you experience back or hip pain during pregnancy, placing one or two pillows between your knees or bending your knees while sleeping may provide relief.
If you prefer to sleep on your right side, you can opt for this position instead. No study has shown that this position is dangerous. So don’t be afraid to switch from left to right and vice versa.
How Should Pregnant Women Sleep?
Finding the right position to sleep in may be tricky on whichever stage of pregnancy you’re in. Although there’s no perfect position, a number of strategies can help solve your pregnancy-related sleep woes. If these sleeping positions didn’t help, you’ll also need to take your bed, pillows, or surroundings into consideration as well. There are different ways for pregnant moms to sleep comfortably, you’ll just need to find the right one for you.
One more thing, if you’re struggling to get adequate sleep or are sleeping too much while pregnant no matter what you do, then it’s highly recommended to consult your doctor.