Every person has particular sleeping positions they like, and the ones that are highly uncomfortable and make sleeping a nightmare. The same goes for pregnant women. Alongside comfort, it is very important for them to get used to safe sleeping positions, which will not have a negative effect on the mother or on the baby. 

My OBGYN Specialists is a clinic that offers guidance and helpful advice to future mothers on different topics. Pregnancy sleeping positions are one of those areas which need to be elaborated on in more detail by a medical professional so that the mothers know what the optimal option for them is, following their particular needs. 

Sleep is essential for our overall health, but it is of the utmost importance when pregnant. Unfortunately, right at this time, it becomes harder than ever to develop a good, high-quality sleeping pattern. Pregnancy fatigue is something women struggle with a lot, so in this article, we will elaborate more on comfortable pregnancy sleeping positions and what to do.

Sleep and Pregnancy – Why Is It So Important?

Considering that sleep is the time in our day when our bodies reset, rest and repair themselves, it is no wonder that sleep is so important. This is when the brain creates memories and when the blood vessels restore, which is crucial for your body, considering that extra blood flow is present to support the baby’s development. 

Sleep is also crucial for the health and functioning of our immune system, which can be a bit suppressed to support the ongoing pregnancy. Also, sleep is in charge of controlling our insulin and lowering blood sugar levels, meaning that it stops our bodies from developing gestational diabetes. 

Beautiful Regnant Woman Is Sleeping in Bed

Is There an Optimal Pregnancy Sleeping Position?

Many experts share that one of the best sleeping positions, when you are pregnant is on the left side, but the right side is fine too. After your pass the first trimester, it starts to be impossible to sleep on your stomach for reasons which are quite obvious.

Medical experts also recommend avoiding sleeping on your back while pregnant, at least not the whole night. This said, it is essential to note that worrying about it too much is also not the point and that certain doctors say that women can sleep in any position they see fit as long as they are comfortable. 

Sleep and Pregnancy – Sleeping Positions

So, four sleeping positions are an option when you are pregnant. Below you can find a more detailed description of each one, so you can decide which one suits you the best. The positions include:

  • Sleeping on the stomach while pregnant: If you are used to sleeping on your stomach when you were not expecting, then it will most probably be very hard to change this position when you become pregnant. Unfortunately, after the first trimester, it will be physically impossible to sleep like this, so you might want to start practicing some other positions. 
  • Sleeping on your back while pregnant: As mentioned, some experts recommend avoiding this position, especially during the second and third trimesters. The explanation for this is that when a person sleeps on their back, all the weight of the uterus and the baby is on the woman’s back, her intestines, and the central vein that carries blood from the heart to the lower body. 
  • Sleeping on the left or right side while pregnant: Most experts recommend sleeping on either the left or the right side during the last two trimesters. Preferably it is the left side because it is considered the most ideal option for both you and the child. This position ensures maximal blood flow and nutrient intake regarding the placenta. It enhances the kidneys’ function, eliminating toxins from the body and reducing swelling of the feet, hands, and ankles. 

Comfortable Pregnancy Sleeping Positions – Tips

Changing sleeping positions to cater to your pregnancy can be challenging, and that is completely understandable. If you are not used to sleeping on the side, you may start facing pregnancy fatigue, so today, we are offering some additional tips to make your life and sleep a bit more comfortable. 

The tricks you can use are:

  • Use pillows: Pillows can be of great help to make your sleep a lot more comfortable. You can use them between the legs, behind your back, put one hand on them, etc. Whatever position you find the most comfortable is the position you should sleep in. 
  • Get a pregnancy pillow: There are special kinds of pillows that are made for pregnant women. They are in a shape of a wedge or a five-foot body. 
  • Lift your body: If you cannot sleep with pillows, try to fall asleep in a semi-upright position, sometimes even using a recliner chair instead of a proper bed. 
  • Use stress-relief techniques: These can be very useful to release the tension you might start to feel when you cannot find an appropriate sleeping pose. 
  • Avoid heavy foods and drinks before bedtime: Do not drink coffee or have large meals before going to sleep because it can negatively affect your sleep.
  • Have a regular sleeping schedule and a bedtime routine: This is said to also be quite helpful when trying to get better sleep. Try to have a regular routine and do not make frequent exceptions. 

Young Pregnant Woman Lying in Bed With Supportive Pillow

Can a Lack of Sleep Hurt My Baby?

The short answer is yes; a lack of sleep during pregnancy can potentially negatively affect both the mother and the baby. Adequate sleep is crucial for the overall health and well-being of pregnant women and for the optimal development of the fetus. 

Here are some ways in which a lack of sleep can potentially harm the baby:

  • Preterm birth: Research suggests that pregnant women who experience poor sleep quality or insufficient sleep duration may have a higher risk of preterm labor and giving birth prematurely. 
  • Growth restriction: Inadequate sleep during pregnancy has been associated with fetal growth restriction, which means that the baby may not grow as expected. This can potentially lead to low birth weight and other developmental issues.
  • Increased risk of cesarean delivery: Poor sleep quality or insufficient sleep duration during pregnancy has been linked to an increased likelihood of cesarean delivery. This may be due to factors such as impaired labor progression and increased pain perception during childbirth.
  • Impaired cognitive development: Sleep deprivation during pregnancy may affect the fetus’s developing brain. Research has suggested that maternal sleep disturbances can be associated with long-term cognitive and behavioral problems in children, including attention deficits and learning difficulties.
  • Increased risk of gestational diabetes and preeclampsia: Lack of sleep has been associated with an increased risk of developing gestational diabetes and preeclampsia during pregnancy. These conditions can negatively affect the health of both the mother and the baby.

Pregnant women must prioritize sleep and take steps to ensure they get enough rest. If you are pregnant and experiencing difficulties with sleep, it is recommended to consult with your healthcare provider for personalized advice and guidance.

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