Early in pregnancy, you may be able to get comfortable sleep in any position, including on your stomach. But farther along in pregnancy, it is very difficult to lay on the stomach given the physical growth and changes of the abdomen. As you get further along in your pregnancy, you may find yourself tossing or turning to try to get comfortable as you fall asleep. As your uterus and your baby grow in size, it becomes difficult to find a comfortable position in bed.
Other pregnancy discomforts that may arise such as back pain, heartburn or shortness of breath will also contribute to the struggle of trying to find a comfortable position to fall asleep in.
When you are pregnant, it is ideal to sleep on your side. While either side is safe to sleep on, the left side may have a slight edge over the right. Laying on the left side helps to increase the amount of blood and nutrients that travel to the placenta and your baby.
It is less ideal to sleep on your back during pregnancy in the second and third trimesters. When lying on your back, the abdomen ends up resting on the intestines and major blood vessels called the aorta and vena cava and may lower blood pressure, which can cause a decrease in circulation to the heart and, thus, to the baby.
While pregnant, start sleeping on your sides. If you naturally end up on your back, don’t panic. However, if you wake on your back, turn onto your sides again. To get comfortable while sleeping on your side, you can use several pillows or purchase a large body pillow or pregnancy wedge pillow.
Keeping the back well-supported with pillows and elevating the head to keep from lying too flat will help with heartburn and allow for easier breathing. Try to avoid caffeine late at night or excess fluids before bed, to help limit overnight trips to the bathroom, which disrupt sleep.
Always talk to your healthcare provider or OB doctor if something is bothering you, if you have questions about sleep, or if you are not getting enough sleep. It is an important and valid topic to raise at a prenatal visit and they will be happy to offer assistance and support.
Reviewed by the Ovia Health Clinical Team
