During pregnancy, we feel fulfilled in every way. Femininity radiates from every pore, especially as the belly starts to show. However, as pregnancy progresses, nights can become long and uncomfortable. Many women look for the best sleeping position during pregnancy due to the discomfort caused by a large belly. The best sleeping position for pregnant women may not be the same for everyone, but certainly one of the suggestions I’ll share below will help you have a less restless night’s sleep.
First, why does a pregnant woman’s sleep tend to be so poor at night? There are several reasons that make the bed feel like a frying pan and you the steak that keeps turning endlessly.
Body Changes
The main reason is the stomach’s position compared to before pregnancy. Pregnant women have all the major organs in the abdominal cavity relocated during pregnancy. Intestines, liver, heart, and especially the stomach1. These changes are gradual and slow, but by the end of the 8th month, the effects of this rearrangement can be fully felt. Of all the organs shifted, the lungs are among those that suffer most! What pregnant woman hasn’t felt shortness of breath?
As the baby grows, so does the uterus, which pushes on all the other organs, in turn compressing the lungs2. That’s why some pregnant women might feel more comfortable sleeping in an almost upright position. This eases the compression, lessening the shortness of breath and other symptoms. Speaking of positions…
What Is the Best Sleeping Position for Pregnant Women?
On your back
Can pregnant women sleep on their back? Yes, but only up until the second trimester! Don’t forget that the weight of your belly and baby can compress an important vein that delivers oxygen and nutrients to your baby via blood flow.
Furthermore, the vena cava can also cause more discomfort if compressed. There may be feelings of shortness of breath and even fainting at times. So, we can say that sleeping on your back is not the best sleeping position for pregnant women, especially toward the end of pregnancy.
However, most medical tests require the pregnant woman to lie on her back for a few minutes (which can seem far too long). Ultrasound for example, but rest assured that there’s not much risk if it’s just for a short time. If you feel unwell, let your doctor know; they will definitely help change your position to make you feel better.
On your stomach
Can pregnant women sleep on their stomach? Yes, just like sleeping on your back, up to a little past the fourth month of pregnancy without any problem. After that, the baby is much bigger and it can start to feel uncomfortable. Not because the mother is squashing the baby—remember, the baby is well protected in the amniotic sac which prevents any impact. If you ever wake up on your stomach, don’t panic—it’s not harmful to the pregnancy or the baby.
On your right side
Some say this isn’t the best sleeping position for pregnant women. Like lying on your back, this position can also compress the vena cava. It might cause discomfort for the mother and, occasionally, reduce the baby’s oxygen supply. That’s why it’s a position to be avoided, but not forbidden. Pregnant women can lie on their right side, just not exclusively on that side.
On your left side
According to doctors, this is the best sleeping position for pregnant women! This position takes all the weight off the main vein. Plus, it can give moms a real sense of relaxation.
Knowing all this, it’s also important to point out some tips for pregnant women looking for a comfortable sleeping position. Make full use of pillows! Under your head and between your knees.
Elevating your head at night helps prevent two classic pregnancy problems: shortness of breath and reflux. You know that burning sensation pregnant women feel? Unbearable heartburn? It can be solved simply by correcting your sleeping posture3. Pillows between the knees help align your spine, relieve pressure on your sciatic nerve, and ease leg and back pain.
But what about the baby? They have their own will too! It’s true. Babies can get fussy about the position mom is in! You might be lying on the “correct” side, but your baby may not like it.
What to do in those cases? Slowly find a comfortable position for both of you. It’s a bit tricky, because the baby’s kicks can hit your ribs, bladder, and so on, but over time you’ll get the hang of it. At the end of pregnancy, as the baby grows bigger, it gets even more difficult, but know this is the ideal moment for you to rest.
As mentioned before, try even sleeping almost upright if that is the best way for you to rest. Understand that this period is uncomfortable, but temporary—and after childbirth, you might even miss it.
See also: Tips for First-Time Moms – How to Get Organized?
Photo: Magpie372, Chupy
