Pregnancy brings many changes, and achieving restorative sleep is important for both the pregnant individual and the developing baby. A common question concerns the optimal sleeping position for comfort and safety.
The Safest Sleeping Position
Experts recommend pregnant individuals sleep on their side, particularly the left, from the second trimester (around 20 weeks) onward. While both sides are safe, the left side offers specific physiological advantages. This side-sleeping posture is advised for both nighttime sleep and daytime naps.
Understanding Why This Position is Best
Sleeping on the left side helps maintain good blood flow and circulation by preventing the growing uterus from compressing the inferior vena cava (IVC), a major vein on the right side of the spine that returns blood to the heart. Avoiding IVC compression ensures a steady supply of blood, oxygen, and nutrients to the placenta and fetus.
Lying on the left side also alleviates pressure on the liver and kidneys, helping them function efficiently. Improved kidney function can reduce pregnancy swelling in the ankles, feet, and hands. This position also supports maternal comfort by reducing pressure on the back and hips, alleviating common backaches.
Positions to Avoid and Their Risks
As pregnancy advances, certain positions pose risks. Sleeping on the back is generally advised against, especially after 20 weeks. The weight of the enlarging uterus can compress major blood vessels, including the inferior vena cava and the aorta. This compression can reduce blood flow to the uterus and fetus, causing symptoms like dizziness, shortness of breath, and low blood pressure. Studies suggest sleeping on the back in the third trimester may increase stillbirth risk.
While sleeping on the stomach is typically safe in early pregnancy, it becomes increasingly uncomfortable and impractical as the abdomen grows.
Practical Tips for Comfortable Sleep
Adjusting to side sleeping can be challenging. Strategies can enhance comfort and help maintain the recommended posture. Supportive pillows are key; placing a pillow between the knees helps align the hips and spine, reducing lower back pain. A pillow under the abdomen provides additional belly support.
Full-body pregnancy pillows, often available in U, C, or J shapes, provide comprehensive support for the head, back, belly, and knees, to maintain a side-sleeping position. If you wake on your back, simply roll onto your side; the most important factor is the position you settle into for sleep. Elevating your head slightly can also help manage heartburn.