The Ultimate Guide to Sleeping Positions During Pregnancy

Does your back hurt more than what’s typical for a pregnancy? Do you have a hard time getting into comfortable sleeping positions during pregnancy?

You may be sleeping in the wrong ways. Keep in mind that you can stay in the same position for hours during the night. This can add pressure to sore muscles and aching bones.

Below, we’ve got a guide on sleeping positions during pregnancy. Read on to learn more about them.

1. Importance of Finding a Good Sleeping Position

In their first trimester of pregnancy, to-be mothers often sleep more than normal. This is your body’s way of nurturing and protecting the developing baby. During the first trimester, your body is working overtime to prepare for the coming baby.

Imagine how much work it takes to make a house that you’ll live in for the rest of your life. The same is happening inside your belly to prepare for the baby that’ll grow in it for the next 6-9 months. You’re making more blood, your heart is pumping faster, and your placenta is only beginning to form.

Even as you continue past the first trimester, your body is still under the stress of carrying a baby. Your time of rest is the body’s best chance at recovering. This is why you need to find the right sleeping positions during pregnancy.

Also, remember that your body goes through a lot of changes during pregnancy. You may experience back pain, heartburn, and shortness of breath when you’re in bed. This can cause discomfort and difficulty in sleeping. Learning about the various sleeping positions can ease these discomforts and help you find sleep faster.

2. Sleeping Positions During Pregnancy: First Trimester

While the baby bump isn’t showing yet, you can sleep in the position that you often take when you sleep. If you sleep on your back, make the most out of it. If you’re used to sleeping on your stomach, get comfortable while you still can.

You won’t be sleeping in these positions for the next few months once you enter the second and third trimesters.

If you want to prepare for your sleeping situation in the upcoming months, break that habit. Do your best to get used to sleeping on your side. If you’re uncomfortable, try putting a pillow between your legs.

3. Best Sleeping Positions During Pregnancy: Second Trimester

Before you enter the second trimester, assess your mattress. Does it sag when you lie on it? Is it firm enough to support your increasing weight?

You need a mattress where you won’t sink into too much when you lie down on it. However, it also has to be soft enough to be comfortable for you. When you buy a mattress, consider its thickness, durability, and coolness of materials.

During the second trimester, you may start noticing that sleeping on your back or stomach is uncomfortable. This is when you start correcting your sleep posture if you haven’t done so already. Start sleeping on your side. Avoid sleeping flat on your back or stomach once you enter the second trimester.

For many expecting mothers, this is also the time when they often buy pregnancy pillows. Many pregnancy pillows follow a “C” or “U” shape. They’re often large enough to wrap around your whole body while you sleep. This is to help you sleep on your side better.

Keep the pillow between your knees while letting it run along your back. Try to hug the part of the pillow that goes in front of you. Using a pillow between the knees helps ease the pain in your back or hips.

4. Pregnancy Sleeping Positions for the Third Trimester

At this stage, you need at least one pregnancy pillow. You have to get used to sleeping on your side during this stage as well. It will ease the stress your back is taking when you lie on your side compared to sleeping on your back.

Also, when you’re pregnant, you’re carrying a disproportional amount of weight. It’s the primary reason for back pain in pregnant women. In some cases, the position of the baby can be the cause of back pain.

If you must lie on your back because of an injury or other reason, prop your upper body up with pillows. It has to be at a 45-degree angle at least. This will take off the stress on your spine and lower back.

5. Do I Sleep on the Right or Left Side?

When you sleep on your side, you may be wondering if there is a better side to sleep on. The truth is that there is, and that is the left side. To get a better understanding of the reason behind this, let’s review human anatomy.

Our internal organs are all organized in a certain way. If you sleep on your left side, you reduce experiencing acid reflux and heartburn.

Remember that the weight of your developing baby can press down on the veins on your left side. This can cause issues with the blood flow and oxygen your left side is getting. To fix this, try switching what side you sleep on as well.

6. Tips to Getting Better Sleep

There are many other things you can do other than find the best sleeping positions for sleeping. That includes keeping yourself hydrated. Water is a life-giving liquid, so make sure you drink a lot of it during your pregnancy.

However, 2-3 hours before bedtime, limit your water intake. This way, you won’t have to get up in the middle of the night for a bathroom break. It can be difficult to find sleep again after you’ve woken up.

If you have difficulty sleeping, try to turn your bedroom into a cave of sorts. Keep it dark, quiet, and cool during the night. A bedroom with this kind of atmosphere will help you find sleep faster.

Do at least 30 minutes of pregnancy-safe exercises or workouts. It doesn’t only have health benefits for you but your baby as well. It can improve your baby’s heart health and his or her motor skills.

Follow a pre-bedtime routine and keep it consistent. Take an hour to get into a warm bath, brush your teeth, and such. If you make this a habit, your body will start recognizing that it’s time to get ready to sleep.

Improve Your Quality of Sleep During Pregnancy

That ends our guide on the various sleeping positions during pregnancy. Follow these basic sleeping position tips to enjoy your evening and have a healthier sleeping pattern while pregnant.

We hope you enjoyed reading about the various ways of sleeping for expecting women. Did you enjoy reading our guide? If you want to see more content like this, feel free to check out our other health guides.