Finding a comfortable and supportive sleeping position for pregnant women becomes challenging as their bodies change and as the baby grows in their womb. While we normally can sleep however way we want, pregnancy often requires adopting a more mindful approach to how you rest.
Following the correct sleeping position for pregnancy not only ensures your comfort but also supports your baby's development while minimising possible health risks. So, what's the best sleeping position? Let's find out.
Why the Correct Sleeping Position for Pregnant Women Matters
The correct sleeping position for pregnant women plays a key role in ensuring the mother's comfort and their baby's well-being. As your belly grows, certain positions can restrict blood flow or put unnecessary pressure on your organs, leading to discomfort or health issues.
If you have specific health conditions, adjusting your sleeping position can also help manage symptoms and improve your rest.
Sleeping on your left side can improve circulation and reduce pressure, while propping yourself up with pillows can help with acid reflux or breathing difficulties.
Around 78% of pregnant women experience back pain, and improper sleeping posture can make it worse. By finding the correct sleeping position, you can reduce strain on your back and hips while easing common pregnancy challenges like heartburn or shortness of breath.
Choosing the right sleeping position isn't just about your comfort—it directly impacts your baby's health. It is suggested that sleeping on your side, particularly the left side, improves blood flow to the placenta, ensuring your baby receives vital nutrients and oxygen.
Adopting these positions can also lower the risk of complications, allowing you to rest better and promote a healthier pregnancy for you and your child.
Different Sleeping Positions You Can Try During Pregnancy
Finding a comfortable sleeping position is important during pregnancy. As your body changes, trying different positions can help you sleep better and avoid discomfort. Here are some positions you can try:
1. Sleep On Side (SOS)
Whether you sleep on your left or right side, placing a pillow between your knees helps keep your hips aligned. This reduces strain on your lower back and makes sleeping more comfortable on your side. Here are some points to consider when choosing a side to sleep on.
Left-side sleeping position
This is the most recommended position during pregnancy. It helps improve blood flow to your placenta and baby, making sure they get enough oxygen and nutrients. It also reduces pressure on your organs and helps prevent swelling in your hands, ankles, and feet. Using the right pregnancy pillow, such as the Superiore Deluxe Standard pillow makes this position even more comfortable.
Right-side sleeping position
This is a good alternative if there is discomfort on your left side. While it doesn't provide as much blood flow to your placenta, it's still a safe position that can help you sleep without putting too much pressure on your body.
2. Semi-Sitting Position
If you have trouble breathing or suffer from heartburn, sleeping in a semi-sitting position can help. Propping yourself up with pillows can reduce acid reflux and make it easier to breathe while sleeping.
Pregnancy Sleeping Positions You Should Avoid
While some pregnancy sleeping positions may feel comfortable initially, they can become risky over time. As your body changes, certain positions can lead to discomfort or health concerns.
Pairing the right mattress with proper sleeping positions can also make a big difference in your comfort. Here are the key pregnancy sleeping positions to avoid and the reasons why:
Sleeping on Your Back
Lying flat on your back during the second and third trimesters can compress the vena cava, the large vein responsible for carrying blood from the lower body to the heart. This reduced blood flow may lead to lightheadedness, dizziness, and even lower oxygen supply to your baby.
Back sleeping positions can also contribute to back pain, breathing difficulties, digestive problems, and low blood pressure. According to studies, up to 15% of women experience supine hypotensive syndrome, a condition caused by prolonged back sleeping during pregnancy.
Sleeping on Your Stomach
In the early stages of pregnancy, stomach sleeping might not cause significant issues. However, as your belly grows, this position becomes not only uncomfortable but also potentially unsafe. The pressure exerted on your uterus and baby could restrict movement and cause unnecessary strain.
Women naturally shift away from stomach sleeping positions as their pregnancy by the third trimester. To improve comfort during this transition, mattresses such as the MagniCool 10 Firm by Magniflex provide exceptional support with an innovative fabric that promotes air circulation while regulating body temperature, so you stay cool and comfortable throughout the night.
Our Tips for Maintaining the Correct Sleeping Position During Pregnancy
We have covered the best sleeping position and what to avoid; now, let's explore some tips to help you maintain the correct sleeping posture, making it easier and more comfortable for both you and your baby.
Tip #1: Pillows
Use a combination of pillows to support your growing belly, help align your spine, and reduce pressure on your back, hips, internal organs, and legs.
-
Pregnancy pillows, like U-shaped or C-shaped pillows, can support your head, belly, and knees
-
Placing a small pillow between your knees can help prevent you from overextending your hip when sleeping on your side and reduce strain on your lower back.
-
Elevate your upper body with pillows if you have trouble breathing or have acid reflux.
Tip #2: Mattresses
Consider upgrading your mattress for a comfortable pregnancy. The right mattress can enhance your sleep quality–providing balanced comfort and support and offering even more relief for your growing body.
Tip #3: Listen to Your Body
Avoid sleeping in positions that cause numbness or tingling in your limbs.
Final Thoughts on Pregnancy Sleeping Positions
Finding the right sleeping position for pregnant women is key to feeling comfortable and safeguarding your and your baby's health. The left-side sleeping position (SOS) is your best bet, especially with the right pillows and a cozy sleep setup.
Sleeping on your side can truly improve your rest, making a big difference in how you feel each night. With a little practice and the right adjustments, you'll be able to sleep better, helping you stay relaxed and support a healthier pregnancy for you and your baby.
Frequently Asked Questions
What sleeping positions should be avoided during pregnancy?
Avoid lying flat on your back after the first trimester, as it can reduce blood flow to the baby. Also, refrain from stomach sleeping positions as it puts too much pressure on the abdominal area, becoming unsafe for both the mother and baby. Using a pregnancy pillow can help maintain a side-sleeping position.
Can I sleep on the right side while pregnant?
Yes, sleeping on your right side is safe, though the left side is recommended for better blood flow to the baby and kidneys.
Can I sleep with a pillow between my legs?
Yes. In fact, it is highly recommended to use a pillow between your legs while sleeping on your side to relieve pressure on your hips, lower back, and pelvis. This can reduce discomfort and improve alignment of pregnant women during sleep.
How many hours should a pregnant woman sleep?
A pregnant woman should aim for 7–9 hours of sleep per night to support her health and the baby's development.
What if I accidentally slept on my back while pregnant?
Don't worry if it happens occasionally. Use a wedge pillow to tilt your body slightly to the side while sleeping to avoid back-sleeping entirely.
