How to Sleep When Pregnant - Best Way to Sleep During Pregnancy
Sleep challenges are super common during pregnancy, and a lot of expecting moms have the same questions about how to sleep comfortably.
Andrew Jolie December 09, 2024 4 min read
Getting a good night's sleep can be a real pain during pregnancy, when you’re feeling like a beached whale and having difficulty even turning over in your sleep. You’re probably tossing and turning, finding it hard to find a comfortable position, or waking up a bunch of times throughout the night.
Don't worry, though—because, of course, you’re not alone! Duh! Sleep challenges are super common during pregnancy, and a lot of expecting moms have the same questions about how to sleep comfortably.
So, here are the best ways to sleep during pregnancy, what positions are safe, and tips to help you rest better.
Best and Most Comfortable Ways to Sleep During Pregnancy
As your body changes during pregnancy, finding a comfortable sleep position can become a difficult affair. Did you know that the best sleep position for most pregnant women is on their side, especially the left side?
Because sleeping on your left side increases blood flow to your heart, uterus, and kidneys, which is good for both you and your baby. It also helps reduce swelling in your feet, ankles, and hands, which can be such a relief!
If you’re not used to sleeping on your side, it can initially feel a bit uncomfortable. Try using pillows to support your body. A pillow between your knees can align your hips and reduce pressure on your back, and a pillow under your belly can give you extra support as your cute baby bump grows.
How to Sleep When Pregnant
Can You Sleep on Your Back While Pregnant?
Sleeping on your back isn’t actually ideal during pregnancy, especially in the second and third trimesters. Lying flat on your back can put extra pressure on your spine and the major blood vessels that supply blood to your uterus. This can make you feel dizzy and affect blood flow to your baby. Yeah, that’s really a thing!
If you’re someone who normally sleeps on your back, try using a pregnancy pillow or wedge to keep yourself tilted to one side. This way, you’ll still be comfortable without the annoying pressure on your back.
Can You Sleep on Your Stomach While Pregnant?
Sleeping on your stomach is generally safe during the early stages of pregnancy. Who’d have thought? But, as your baby belly grows, it becomes less comfortable and super impractical.
By the time you reach the second trimester, lying on your stomach will probably feel like you’re lying on a beach ball or a big fat watermelon. Most women will naturally shift away from this position as their pregnancy progresses. If you’re a stomach sleeper, transitioning to side sleeping with the help of a body pillow can make the switch easier.
Can You Sleep on Your Right Side While Pregnant?
Sure, sleeping on your right side is fine during pregnancy, although sleeping on your left side is preferred for optimal blood flow. If you find it hard to stay on your left side all night, just switch sides. Many women alternate between their right and left sides to stay comfortable. Just remember, the key is to avoid lying flat on your back for long periods.
What Positions Should Be Avoided During Pregnancy?
As mentioned, sleeping on your back isn’t recommended, especially in the later stages of pregnancy. Another position to avoid is lying flat on your stomach, which becomes nearly impossible as your bump grows. Some women also find that lying completely flat—even on their side—can cause heartburn or breathing issues. Using pillows to prop up your upper body slightly can help relieve these symptoms.
Weird Sleeping Positions
Pregnancy brings all sorts of changes, and you may find yourself sleeping in positions that feel strange or awkward just to get comfortable. This is totally normal! You might pile up a mountain of pillows, sleep sitting up, or find yourself draped over a body pillow. Whatever works for you is the right position—there’s no wrong way to sleep, as long as you and your baby are safe and comfortable.
There are quite a few reasons why sleeping during pregnancy can be difficult. Your growing baby belly makes it harder to find a comfortable position, and frequent trips to the bathroom can also interrupt your sleep. Hormonal changes can also make you more sensitive to temperature, causing you to feel too hot or too cold at night. On top of that, anxiety or excitement about the baby can keep your mind racing when you’re just trying to relax. These sleep interruptions are common, but there are ways to improve your rest.
To improve your sleep, you can create a relaxing bedtime routine. Avoid TV and phone screens for at least an hour before bed, because (as most of us already know) the blue light can interfere with your sleep.
Try reading a boring book, taking a nice warm bath, or practice gentle stretching exercises to help your body wind down. Make your bedroom as comfortable as possible by adjusting the temperature, using some blackout curtains, or using a fan if you’re feeling too warm. A good pregnancy pillow can also provide much-needed support for your belly, back, and legs.
If you’re still not getting to sleep, maybe consider using a sleep mask to block out any light that might be bothering you. The Bía Smart Sleep Mask, for example, is designed to help you fall asleep faster by creating a dark and peaceful environment, no matter where you are.
Most doctors recommend that you start sleeping on your side by the second trimester. By this point, your baby and uterus have grown enough that sleeping on your back can cause problems with circulation. If you haven’t already switched to side sleeping, it’s a good time to start. Try practicing early, even in your first trimester, so you’re used to it by the time you need it.
It’s unlikely that any sleep position will directly harm your baby. But, sleeping on your back for long periods can reduce blood flow to your uterus and may cause discomfort or dizziness for you. That’s why side sleeping, especially on the left side, is often recommended as the safest and most comfortable position during pregnancy.
You should avoid sleeping on your back by the time you reach the second trimester. Around this time, your growing baby and uterus can put too much pressure on the blood vessels that run along your spine, which can cause circulation issues. If you wake up on your back, don’t panic—just shift to your side and try to use pillows to keep yourself in a side position.
