pregnancy sleeping positions: best practices & what to avoid

You’re pregnant. Congratulations!

If not. Why the hell are you reading this?

Okay jokes aside. Whether you’re already pregnant, preparing for pregnancy or just gather information for a loved one you’re welcome here. And I promise you this is the only article you will need about sleep positions during pregnancy

After you’ve taken the 5 minutes and read this you will know: What sleep positions are best at what time of pregnancy. What sleep positions to avoid at what time. And which general best practices can improve your sleep quality during pregnancy.

Why Sleep Positions Matter During Pregnancy

As your body changes throughout pregnancy, so do your sleep needs. The position you sleep in can significantly affect your comfort, blood circulation, and even the baby’s health.

Blood Flow: Certain sleep positions promote better blood flow to your baby and reduce pressure on your internal organs.
Reducing Discomfort: Proper positioning can minimize common pregnancy discomforts, such as back pain and heartburn.
Safety: Some positions, like back sleeping, can compress blood vessels, causing dizziness or low blood pressure.

Blood Flow: Certain sleep positions promote better blood flow to your baby and reduce pressure on your internal organs.
Reducing Discomfort: Proper positioning can minimize common pregnancy discomforts, such as back pain and heartburn.
Safety: Some positions, like back sleeping, can compress blood vessels, causing dizziness or low blood pressure.

Adopting the right sleep position during pregnancy isn’t just about comfort, it’s also about keeping you and your baby safe.

Best Sleeping Positions for Pregnant Women

While pregnancy evolves across trimesters, one golden rule stays consistent. Side sleeping is best, particularly on your left side.

Sleeping on your left side during pregnancy enhances blood flow to the placenta and your baby. Your inferior vena cava (a large vein that carries blood back to your heart) is kept unobstructed. This vein runs along the right side of your spine, so lying on your left prevents your growing uterus from compressing it.

Furthermore, it reduces pressure on critical organs like the liver and kidneys. This promotes better kidney function, helping to reduce swelling in your legs, feet, and hands. Additionally, it minimizes strain on your stomach, making it easier to manage acid reflux and heartburn.

Sleeping on the right side is still safe, the left side just provides slightly greater advantages.

Sleeping Positions in the First Trimester

During the first trimester, you might not notice much difference in your usual sleeping habits. Most sleep positions are still safe since the baby bump hasn’t grown significantly. You can sleep on your:

Back: It’s generally fine in the early weeks. But consider transitioning to side sleeping as a habit.
Side: Either left or right side whatever you feel more comfortable with.
Stomach: If this is your preferred position, it’s okay until your bump starts showing. But this position is generally not the best sleep position due to the bad alignment of your spine.

Back: It’s generally fine in the early weeks. But consider transitioning to side sleeping as a habit.
Side: Either left or right side whatever you feel more comfortable with.
Stomach: If this is your preferred position, it’s okay until your bump starts showing. But this position is generally not the best sleep position due to the bad alignment of your spine.

Sleeping Positions in the Second Trimester

As your belly grows, it’s time to make adjustments in your sleeping position:

Left-Side Sleeping: This is the ideal position. Like described above it provides a slight advantage over right-side sleeping.
Right-Side Sleeping: While not as optimal as the left side, it’s still safe if you switch sides during the night.

Avoid: Stomach sleeping becomes uncomfortable and impractical as your belly expands, while back sleeping begins to pose risks of restricting blood flow.

Sleeping Positions in the Third Trimester

By the third trimester, your sleeping position becomes even more critical:

Stick to Side Sleeping: Always aim for the left side to maximize blood flow to your baby.
Use Pillows: Place one between your knees and another under your belly for extra support. This helps to keep your spine aligned and reduces discomfort.

Avoid: Back sleeping during this stage can compress the vena cava which could lead to dizziness, low blood pressure, or reduced oxygen flow to your baby. Stomach sleeping should be avoided as well for obvious reasons.

By the third trimester, your sleeping position becomes even more critical:

Stick to Side Sleeping: Always aim for the left side to maximize blood flow to your baby.
Use Pillows: Place one between your knees and another under your belly for extra support. This helps to keep your spine aligned and reduces discomfort.

Sleeping Positions to Avoid

Like mentioned earlier, certain positions are best left behind as your pregnancy progresses:

Back Sleeping While Pregnant: Particularly after the first trimester, this position can reduce blood flow and increase the risk of dizziness or shortness of breath.
Stomach Sleeping During Pregnancy: This is generally uncomfortable and unsafe once your bump grows.

Tips to Improve Overall Sleep During Pregnancy

Even though you know now the best sleep position during pregnancy that doesn’t mean sleeping is always going to be easy. Don’t get me wrong, it can be. Especially if you note and apply some general best practices for a good night’s sleep.

Invest in a Pregnancy Pillow: These U- or C-shaped pillows provide excellent support for your bump, back, and knees.
Go to bed at the same: Keeping your sleep schedule as consistent as possible makes it a lot easier to get good quality sleep. Your body will know your sleep wake cycle and you can fall asleep easier.
Prepare your bedroom: Your bedroom should be the ideal sleep Palace. This means having blackout curtains keeping all the light out. Setting a temperature between 60°F and 67°F (16°C to 20°C). And blocking out noise.
Stay Active: Gentle exercise, like walking or prenatal yoga, can improve sleep quality. A routine like stretching before going to bed can help ease for sleep.
Address Heartburn: Eat smaller meals and avoid spicy or acidic foods before bedtime. Generally, try to avoid eating close to your bedtime. If you can’t avoid eating late, you can find the best practices for that here.
Take Breaks: If you’re uncomfortable, it’s okay to change positions momentarily, but aim to settle on your side.

Invest in a Pregnancy Pillow: These U- or C-shaped pillows provide excellent support for your bump, back, and knees.
Go to bed at the same: Keeping your sleep schedule as consistent as possible makes it a lot easier to get good quality sleep. Your body will know your sleep wake cycle and you can fall asleep easier.
Prepare your bedroom: Your bedroom should be the ideal sleep Palace. This means having blackout curtains keeping all the light out. Setting a temperature between 60°F and 67°F (16°C to 20°C). And blocking out noise.
Stay Active: Gentle exercise, like walking or prenatal yoga, can improve sleep quality. A routine like stretching before going to bed can help ease for sleep.
Address Heartburn: Eat smaller meals and avoid spicy or acidic foods before bedtime. Generally, try to avoid eating close to your bedtime. If you can’t avoid eating late, you can find the best practices for that here.
Take Breaks: If you’re uncomfortable, it’s okay to change positions momentarily, but aim to settle on your side.

FAQs

What position should you not sleep in when pregnant?

Avoid back sleeping during the second and third trimesters. It can compress blood vessels, leading to reduced circulation and oxygen flow to your baby.

Stomach sleeping is also unsuitable in the second and third trimesters once your bump begins to grow.

What position should I sleep in when pregnant?

While pregnancy evolves across trimesters, one golden rule stays consistent. Side sleeping is best, particularly on your left side.

Why am I not able to sleep on my side while pregnant?

Side sleeping can feel uncomfortable initially, especially if you’re not used to it. Try using pillows for support or gradually transitioning from your usual position.

Is it okay to sleep on the right-side during pregnancy?

Yes, sleeping on your right side is safe, especially if switching sides helps you stay comfortable. However, aim to favor the left side, as it provides some slight advantages.

What is the best pregnancy sleeping positions for back pain and hip pain?

Back and Hip pain can come from weight gain, postural changes, hormonal changes, weakened core muscles and stress. Sleeping on your side, especially the left side, is the best position to alleviate back pain during pregnancy. Particularly using a pregnancy Pillow can help.