Better Sleeping Positions for Pregnant Women

Unfortunately, getting quality sleep may become increasingly difficult as your baby bump grows. Some women may struggle to find a comfortable sleeping position, especially in the third trimester, while others may worry that their sleeping position could impact the health of their baby. 

Getting enough sleep is important for everyone, not least expecting parents. We’ve put together a useful guide on the do’s and don’ts of sleeping positions when pregnant to help expecting parents get the best quality sleep possible.  

Why is sleep so important for pregnant women?

Sleep is the time when your body re-sets and repairs itself. It’s when your brain forms the pathways that let you learn and make memories. And for pregnant women, quality sleep is especially important now that their bodies are under increased pressure. 

Better sleeping positions for pregnant women 

Sleeping on your back 

Sleeping on your back is generally considered safe throughout the first trimester. However, some experts recommend pregnant women avoid sleeping on their backs during the second and third trimesters, as this sleep position rests the entire weight of the growing uterus and baby on your back, your intestines and your vena cava. 

The vena cava is the main vein that carries blood back to the heart from your lower body, so putting pressure on it during sleep could result in maternal hypotension and reduced blood flow to the fetus.

Sleeping on your stomach

It’s generally safe for pregnant women to sleep on their stomach, however it may be increasingly difficult as your baby bump grows. Once you reach the 16- to 18-week mark, it could start to feel like you’re sleeping on a basketball!  

However, if you’re used to sleeping on your stomach, you could try using a doughnut-shaped pillow - some are inflatable and some are more like a firm pillow with a large cutout for your belly. This type of pillow helps support your growing bump. 

Some women report feeling more comfortable when sleeping on their bellies when using a doughnut-shaped pillow. Besides comfort, there isn’t too much to worry about if you somehow wake up lying on your stomach, as the uterine walls and amniotic fluid protect your baby from being squished. 

Sleeping on your left side 

Doctors often recommend pregnant women sleep on their left side to support blood flow. As the fetus grows bigger, there is a higher risk of compression of the blood flow to the uterus. 

A large vein, known as the inferior vena cava (IVC), is positioned parallel to the spine on the right side. The IVC moves deoxygenated blood from the lower body back to the right side of the heart for oxygenation. As the IVC is located on the right side of the spine, lying on the left side enables optimal blood flow to the heart, allowing for a better flow of blood and nutrients to the fetus.

Sleeping on your right side 

Despite the IVC being located on the right side of the spine, sleeping on the ride side of your body is generally just as safe as sleeping on your left. 

Earlier research had claimed pregnant women that slept on their right side faced a higher risk of stillbirth as compared to those that slept on their left side. However, recent research has shown that sleeping on your right side whilst pregnant does not increase the chances of stillbirth, and therefore is equally as safe as sleeping on your left side. 

Key takeaway

It’s often recommended that pregnant women start sleeping on their left or right sides as they reach their second and third trimesters. These positions promote blood flow to the fetus, giving them enough nutrients to keep them healthy. 

But what’s most important is to find a sleep position that’s comfortable for you. Getting quality sleep is so important for expectant parents, so if you’re finding that you’re uncomfortable and can’t get a good night’s rest, reach out to a healthcare professional for advice. 

IF YOU’RE EXPERIENCING PERSISTENT DISRUPTIONS TO YOUR SLEEP, CONSULT WITH A PHARMACIST OR TRUSTED MEDICAL PROFESSIONAL TO DISCUSS POSSIBLE SOLUTIONS.

Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.

Many women find themselves wondering how best to sleep when pregnant. Sleep issues are common during pregnancy, especially in the third trimester, when finding a comfortable sleeping position can be challenging. Some pregnant women may also worry that certain body positions might affect their health or that of the fetus.