What is the Best Sleeping Position During Pregnancy?

Getting enough sleep is essential to staying healthy, and your health is crucial during pregnancy. Unfortunately, many pregnant women have a tough time getting a good night’s sleep, which can leave them feeling tired all day and take a serious toll on their health. 

Did you know that a staggering 78% of expectant mothers say they have had serious sleep issues during their pregnancy?

The good news is that investing in the right equipment and finding the optimal pregnancy sleeping position can help.

If you find yourself tossing and turning at night, understanding the best sleep positions during pregnancy can make all the difference. However, you might also want to consider changing your daily habits and investing in a few good pillows

This comprehensive guide will walk you through everything you need to know, from the absolute best sleeping position for a pregnant woman to practical tips for making every night more restful.

• Why Side-Sleeping Is the Best Sleeping Position for Pregnant Women

• Left vs. Right Side

• Which Sleeping Positions Should Be Avoided During Pregnancy?

• Tips for Finding the Best Pregnancy Sleeping Position for You

• FAQs (Frequently Asked Questions)

• Final Notes

Why Side-Sleeping Is the Best Sleeping Position for Pregnant Women

When it comes to safe and comfortable sleeping positions during pregnant, most healthcare experts say “SOS” (sleep on side) because it provides the best circulation for you and your baby. While stomach sleeping may work for the first part of pregnancy, it becomes more challenging as your bump grows and starts getting in the way.

Medical research indicates that sleeping on your back may be risky, but whether you sleep on your right or left side appears to have no side effects.

While side-sleeping is what most people recommend when it comes to sleeping positions during pregnancy, you should talk to your doctor if you have questions about sleeping during pregnancy. Only your doctor can tell you which sleeping position is right for you.

Left vs. Right Side

You have two options for side-sleeping: the left side and the right side. This might not seem like a big deal, but sleeping on the wrong side can increase pressure and make sleeping harder while pregnant. So, experts recommend sleeping on your left side. 

When you are sleeping on your left side, this position can:

• Improve blood circulation to your heart, uterus, and baby.

• Relieve pressure from the liver and kidneys.

• Reduce swelling in your legs and feet. 

Sleeping on the left side isn’t just about comfort, it’s about supporting your body’s natural functions during pregnancy. If you find one side uncomfortable, slight adjustments with pillows can help you maintain a healthy sleep posture.

Which Sleeping Positions Should Be Avoided During Pregnancy?

Knowing what to avoid is just as important as knowing what to try. As your pregnancy progresses, some positions can cause discomfort or even pose health risks.

Back-Sleeping

You might be able to sleep on your back comfortably during the first trimester, but it's best to get yourself off this habit as you approach the second and third trimesters. Why? The weight of your growing uterus can press on your spine, back muscles, and major blood vessels. This can lead to:

• Backaches and hemorrhoids.

• Digestive issues and breathing difficulties.

• Reduced circulation can cause dizziness and may lower blood pressure for both you and your baby.

Moreover, there’s also the issue of your stomach creating pressure on your intestines, which can lead to an upset stomach and other digestive problems. If you can help it, it’s best to avoid sleeping on your back when you’re pregnant.

Stomach-Sleeping

If you want to improve sleep quality during pregnancy, you shouldn’t sleep on your stomach throughout your pregnancy. While it’s okay to sleep on your stomach during the first 16 to 18 weeks of pregnancy, lying in that position may become uncomfortable as your stomach grows. Sleeping on your stomach can:

• Put pressure on your growing uterus.

• Cause back and hip discomfort.

• Reduce overall sleep quality.

These factors lead the majority of experts to advise against stomach and back sleeping during pregnancy and to choose side sleeping instead.

Tips for Finding the Best Pregnancy Sleeping Position for You

Finding comfortable sleeping positions during pregnancy means trying different positions and seeing what works for you. Here are some tips to help you find the best pregnancy sleeping position for you.

1. Invest in a Pregnancy Pillow

The first thing you might want to try when it comes to sleeping while pregnant is investing in a pregnancy pillow. Placing a wedge pillow between your legs while you sleep on your side can help reduce pressure and encourage a good night’s sleep. 

Plus, there are lots of other wedge pillow benefits, including reduced back and neck pain, relief from acid reflux, and relief from sinus issues.

2. Create an Optimal Sleep Environment & Routine

Even the best sleeping position during pregnancy won’t help if your sleep environment isn’t conducive to rest. Tips for a better environment include:

• Keep your bedroom cool, quiet, and dark.

• Avoid screens 30–60 minutes before bed.

• Using a white noise machine if outside noise is a problem.

Consistency matters too; a regular sleep schedule can train your body to rest better.

3. Don’t Take Sleep Aids

Pregnant women should avoid taking sleep aids unless prescribed by a doctor. Sleep medications can affect both mother and baby. Instead, focus on improving your natural sleep through posture, pillows, and relaxation techniques.

4. Try Relaxation Techniques

If you haven’t already, try meditating, stretching, or using an app that walks you through relaxation techniques before bed. Helping your body relax before you lie down at night can help you get a better night’s sleep, and it only takes a few minutes of your time.

5. Be Mindful of Caffeine

Caffeine can cause serious sleep problems, so limit your caffeine intake if you’re having trouble sleeping. Restricting your caffeine intake as the day goes on is important because drinking caffeine at night can make it hard to sleep. Talk to your doctor about how much caffeine you can safely drink while pregnant.

6. Stay Hydrated to Prevent Leg Cramping

Leg cramps are common during pregnancy and can disrupt sleep. Drinking plenty of water throughout the day and keeping your legs elevated at night can help reduce cramps. Pillows to support your legs while side-sleeping can also provide relief.

7. Elevate Your Head to Improve Breathing

If you’re having trouble breathing while lying down at night, try using pillows to elevate your head. Certain sleeping positions can restrict your airways and make it harder to breathe, in addition to worsening sinus problems and snoring. Elevating your head can make breathing easier at night so you don’t have to worry about snoring or a clogged nose obstructing your breathing.

FAQs (Frequently Asked Questions)

Q: What is the best pregnancy sleeping position?

A: The best pregnancy sleeping positions vary a bit from person to person, but experts generally recommend side-sleeping on your left side. Sleeping on your left side helps relieve some of the pressure that your belly can cause on your uterus and organs, and it can also make it easier for you to breathe at night. 

Q: Can I sleep on my right side?

A: Occasionally, sleeping on your right side is fine. However, the left side is recommended more often because it reduces pressure on your liver and improves blood flow to your baby.

Q: I accidentally woke up on my back. Should I panic?

A: No, don't panic. If there's a problem, your body will likely wake you up. Simply roll back onto your left side when you notice. Back-sleeping risks are related to prolonged periods, not short, accidental moments.

Q: Which sleeping positions should I avoid during pregnancy?

A: For the most part, you should avoid sleeping on your back and stomach when pregnant. However, if you feel most comfortable sleeping on your stomach during the first 16–18 weeks of pregnancy, there is nothing wrong with that. 

Just keep in mind that when your belly gets too big, you'll have to switch to side sleeping, so it might be easier to start learning how to do it now.

Q: Why does side-sleeping sometimes hurt?

A: Side-sleeping can cause discomfort due to pressure on your hips, shoulders, or knees. Using body pillows or wedge pillows can help cushion these areas and make comfortable sleeping positions during pregnant much more achievable.

Q: Can I hurt my baby by sleeping on my right side during pregnancy?

A: While most experts don’t recommend sleeping on your right side when you’re pregnant, that doesn’t mean you have to strictly avoid it. Sleeping on your right side during pregnancy is generally considered fairly safe, although there is some risk of IVC compression if you sleep on your right side. 

Always remember to talk to your doctor before you make any serious decisions regarding your health during pregnancy, whether that’s a change in your diet or new pregnancy sleeping positions.

Final Notes

Getting restful sleep during pregnancy is essential for both you and your baby. While there’s no one-size-fits-all approach, most experts agree that side-sleeping, especially on your left side, is the best sleeping position during pregnancy.

During the first 16-18 weeks of pregnancy, however, some people may prefer to sleep on their stomach, which is fine. Generally, stomach-sleeping and back-sleeping aren’t recommended beyond the early stages of pregnancy.

If you’re having trouble sleeping while pregnant, consider talking to your doctor about finding a comfortable, safe sleeping position during pregnancy. You can also try the MedCline Therapeutic Body Pillow to help you get a better night’s sleep. There are lots of ways to use the MedCline pillow, whether you need support between your legs or you want to elevate your head. If sleeping during pregnancy is a struggle for you, contact MedCline to learn more about how a pregnancy pillow can help.