Finding comfortable and restorative sleep often becomes a significant challenge during pregnancy. As pregnancy progresses, the growing uterus and hormonal shifts can impact a person’s ability to find a suitable sleeping position. Prioritizing quality sleep supports both the expectant parent’s well-being and the developing fetus. Adequate rest helps manage physical demands and contributes to a healthy environment for fetal growth.
Best Sleeping Positions
Sleeping on your side is recommended as pregnancy advances, with emphasis on the left side. This position helps optimize blood flow to the uterus, kidneys, and heart.
The inferior vena cava, a major vein, lies to the right of the spine. Sleeping on the left side reduces pressure on this vein from the expanding uterus, allowing for efficient circulation of oxygenated blood to the placenta and the developing baby. This improved blood flow also benefits the parent by assisting the kidneys in removing waste products and fluids, which can help minimize swelling in the ankles, feet, and hands.
While the left side offers physiological advantages, sleeping on the right side is also considered safe if it provides more comfort. Avoid prolonged periods on the back or stomach to maintain optimal circulation.
Positions to Avoid
As pregnancy progresses, certain sleeping positions become less suitable. Sleeping on the back is discouraged. The weight of the growing uterus can compress the inferior vena cava and the aorta, major blood vessels. This compression can reduce blood flow to the heart and, consequently, to the uterus and fetus, potentially leading to symptoms like dizziness or shortness of breath for the parent.
Research indicates that consistently sleeping on the back from approximately 28 weeks of pregnancy can increase the risk of stillbirth. Reduced blood flow and potential impact on fetal oxygen supply are considered contributing factors. Many women find sleeping on their back uncomfortable in later pregnancy, as the pressure can also cause back pain.
Sleeping on the stomach becomes impractical and inadvisable as the abdomen expands, typically by the second trimester. While the uterine walls and amniotic fluid provide some cushioning, the increasing size of the belly can put unnecessary pressure on the uterus and the baby. This position can restrict the baby’s space and potentially decrease blood flow, which is crucial for nutrient and oxygen delivery. Beyond safety, most individuals find stomach sleeping too uncomfortable as pregnancy progresses.
Improving Sleep Comfort
Achieving comfortable sleep in recommended positions can be challenging, but several strategies help. Using pillows strategically is effective. Placing a pillow between the knees aligns the hips and spine, reducing back pressure when sleeping on the side. A pillow tucked under the belly provides additional support for the growing abdomen. Specialized pregnancy pillows (U-shaped or C-shaped) support the entire body, helping maintain a side-sleeping position.
Adjusting the sleep environment contributes to better rest. A firm mattress provides adequate support for the changing body. Maintaining a cool, dark, and quiet bedroom promotes healthy sleep hygiene.
Managing common pregnancy discomforts improves sleep quality. For heartburn, elevating the head of the bed with pillows or blocks helps, as gravity prevents stomach acid from rising. To reduce frequent nighttime urination, limit fluid intake a few hours before bedtime, while ensuring sufficient daytime hydration. Eating smaller, more frequent meals and avoiding heavy or spicy foods close to bedtime can also lessen indigestion and heartburn.