Key Points

• It's important to determine the best sleeping posture for your safety and comfort.
• Experts suggest sleeping on the left side improves blood flow to the uterus and fetus during pregnancy.
• Sleeping on one's back might put more strain on the heart and create back pain.
• Support pillows can help you sleep better and also allow you to modify your sleeping position during pregnancy.
• A good mattress supporting your body can improve your pregnancy journey.

Becoming a mother is life's most satisfying experience. However, this journey can be challenging since pregnancy is stressful and demanding—no wonder most people need more sleep to meet the physical demands of pregnancy.

Your sleep can become increasingly elusive as the pregnancy goes on. Over 60% of pregnant mothers have sleep issues at some point throughout their pregnancy.

The majority of these pregnancy-related sleep disturbances are caused by issues such as leg cramps, lower back pain, nausea, indigestion etc., Frequent washroom visits at night can also be daunting.

As such, many pregnant women find it difficult to find a comfortable sleeping posture as their bodies shift and grow to suit the growing baby.

Not surprisingly, adequate sleep can be challenging when these elements are present. If you, too, are going through these challenges, we have you covered with dos and don'ts and everything else related to improving your sleep quality in pregnancy.

We will discuss the ideal sleeping positions for pregnant women and why specialists do not recommend some sleep positions. We will also discuss the difference between left and right side sleeping and how expectant mothers should make themselves comfortable to achieve the required rest.

Ideal Position to Sleep in, While Pregnant

Most experts concur that sleeping on the side with knees bent is ideal once the belly begins to swell. In addition to being more comfortable, lying on the side promotes better blood flow for the mother and the growing baby.

Sleeping on the back is prohibited as it can hamper the baby's growth and create other complications.

At the same time, sleeping on the stomach is not feasible, except maybe at the start of pregnancy. Once the pregnancy proceeds, sleeping on the stomach eventually becomes impossible.

Which Side to Sleep on in Pregnancy? - Left or Right Side Sleeping.

During pregnancy, sleeping on the side promotes blood flow in the organs of both the mother and the baby, providing the nutrition and oxygen they require.

While sleeping on the side is beneficial in many ways, choosing between left or right side sleeping should be based on facts;

Left Side Sleeping

It's common knowledge that sleeping on your left side is the "ideal" position when pregnant as it promotes optimum blood flow from your body's inferior vena cava (IVC).

The IVC vein travels parallel to your spine, supplying blood to your heart and your unborn child.

Also, sleeping on your left side relieves pressure on your kidneys and liver and thus can help prevent swelling problems in your hands, ankles, and feet, a common problem with pregnant people.

Right Side Sleeping

If the left side is 'THE' side, should you avoid the right side sleeping altogether? Not really!

Recent studies have concluded that sleeping on the right side is equally safe. If you sleep on your right side, there's a slight chance that your IVC vein may compress, but it really comes down to personal comfort.

Sleeping on the right side is not optimum because it can strain the liver and the kidneys. However, one cannot always sleep on one side. Sleeping on the left side while switching to the right for short intervals is ideal.

Avoid These Sleep Positions

In the first trimester of pregnancy, pregnant women should sleep in a position that suits them best. However, during the second and third trimesters of pregnancy, doctors usually advise avoiding sleeping on the back.

The primary reason for that is that as the pregnancy proceeds, the weight of the uterus puts strain on the main artery called the aorta when lying on one's back. It also puts pressure on the IVC vein, and because of the compression, the mother's heart may find it more difficult to pump blood to the baby.

Additionally, sleeping on one's back can put pressure on the spine. Many pregnant mothers suffer from lower back pain, which this position can worsen. Snoring and other breathing issues are also associated with sleeping on the back, affecting sleep quality.

Therefore, no matter how prone you are to sleep on your back, once your pregnancy is in the second or third trimester, you should change your sleeping position to the side to avoid future complications for the baby.

Sleeping on the stomach should also be avoided once your belly starts to grow - preferably after the first trimester, as it puts pressure on the stomach and the fetus. Sleeping in this position also becomes uncomfortable after a while due to the growing size of the stomach.

How to Select a Comfortable Sleeping Position?

Finding a comfortable sleeping position during pregnancy, even if you typically sleep on your side, is challenging. If you are used to sleeping on your back or stomach, the task is even more daunting - well, only a little!

Here are a few techniques that might lessen discomfort and improve the chances of getting a decent night's sleep.

• Bend your knees: Experts advise side sleeping with one or both knees bent to support the lumbar region.
• Use a comfortable mattress: Side sleeping can cause a stiff back and pressurized spine. Select a comfortable mattress - not too firm or soft- but that can support your body and ease pressure points.
• Use pillows for support: You can position a pillow under your tummy, between your legs, or against your lower back to ease pain and discomfort. Another option is to use a full-body pillow, which is made especially to support pregnant women.
• Raise your upper body: Elevate the head end of your bed or mattress if you suffer from heartburn or acidity. It can provide some relief if you sleep somewhat upright.
• Sleep on the left side: Sleep on the left side of the bed to attain uninterrupted sleep, as sleeping on the left side better regulates the blood flow in your body.
• Switch between left and right sides: Switching between the left and right sides of the bed can help release the pressure from your body and help with overall sleep quality.

How to Make Side Sleeping More Comfortable?

By now, you already know about the benefits of sleeping on the side. If you're not into side sleeping, here are some tips to help make it more comfortable and natural.

Initial Period -

During the early phase of pregnancy, sleeping in any position is acceptable as long as it is comfortable. However, it is a good practice to place a pillow between your legs while in the initial phase itself if you want to develop the habit of sleeping on the side.

If you're looking for extra support, you can also purchase an orthopaedic knee pillow made of memory foam or similar material.

Second Trimester onwards -

By the time you are in your second trimester, your tummy will already start expanding and require support from the bed, apart from pillows.

Ensure your mattress is firm to prevent your back from sagging. Look for a mattress that supports your body shape and is easy to get in and out.

Pillows also play an essential role in supporting your body. Consider buying pregnancy pillows, which can aid in side sleeping.

U and C-shaped pillows are made for such uses and can be wrapped around your body. You can hug part of it from the front while sliding the other half between your legs.

It will help relieve your torso and lower the discomfort in your legs and hips.

Third Trimester Onwards -

During the last trimester, your body will feel too heavy due to an expanding tummy. Therefore, if the regular use of pregnancy pillows becomes difficult, you can also use multiple small pillows to fill the gaps and support your body.

You can place them behind your back and beneath your stomach to prevent rolling.

Another way to support your sleep is to elevate your upper body to a 30-45-degree angle with pillows. This way, the pressure on your IVC vein will be released, blood circulation will improve, and you can sleep better.

How to Improve Sleep throughout Pregnancy?

Apart from optimal postures and accessories to support sleep during pregnancy, your habits play an essential role in determining sleep quality.

The following tips could enhance your sleep quality to many folds-

• Maintain a Sleep Schedule - Maintaining a sleep schedule can boost your circadian rhythm and significantly improve your sleep. Other habits like having an evening bath or hearing relaxing music before bed can also help your body recognize when it's time to unwind and sleep.
• Bedroom Ambience - Quality sleep is directly affected by the environment around us. Reducing light and sound pollution can help. Try to restrict the use of bright lights and noise from the bedroom. Use mild fragrances to build a cheerful ambience around yourself.
• Make your Bedroom Private - Keep your bedroom exclusively for sleep. Don't bring work-related things to your bedroom to restrict work stress and its effects outside your sleeping area. Also, before bed, limit electronic distractions such as laptops, tablets, and smartphones.
• Take a nap when necessary - Take frequent mini naps in the day to catch up on lost sleep if you have problems sleeping through the night. Remember, naps should ideally be taken during the day to minimize their effects on sleep at night.
• Cut Back on Snacks and Drinks in the Evening - While being hydrated during the day is crucial, consuming large amounts of fluids or eating a heavy meal late at night can hinder your ability to fall asleep. Have mini meals to avoid overloading your stomach. Also, keep late-night cravings in control by eating and sleeping on time.
• Limit Consumption of Coffee/Tea - You should curb your intake of coffee, tea, and other caffeinated soft drinks because caffeine disrupts sleep. If you want to consume caffeine, try to limit your intake quantity. Also, avoid caffeinated beverages in the evening to avoid sleep troubles.
• Engage in Activities to Reduce Stress - Stress keeps a lot of pregnant women from getting a good night's sleep. Try engaging yourself in activities that reduce stress, such as music or reading. Watching a light-hearted movie can also help. Engage in a hobby if you have or develop one. Your mind and body will become more relaxed this way, and you can enjoy your sleep.
• Exercise Frequently - Most experts recommend that pregnant mothers should do some form of exercise during their pregnancy. While lifting weights and activities requiring stamina or strength should be avoided, pregnancy-safe physical activities like yoga, swimming, and walking can still be beneficial. Exercises focusing on strengthening and stretching the lower back may help reduce pain and the likelihood of leg cramps. Also, focusing on the muscles in your back, abdomen, and trunk can help your body adjust to the physical changes that continuously occuring during pregnancy.
• Avoid Intensive work before bed - Even though exercise promotes sleep, try doing intense activities just before bed to give your body enough time to recover. Also, before starting a fitness regimen, consult your doctor to understand which activity is safe.

Consult your physician

If you still struggle to get a good night's sleep or have other signs of a sleep problem, it is always recommended to consult your doctor.

Don't practise self-medication as it can have an adverse effect. For pregnancy-related sleep issues such as heartburn, leg cramps, or obstructive sleep apnea, a healthcare professional can offer better remedies.

Specific prenatal vitamins, such as folic acid and iron, may also help deal with deficiencies that cause cramps and can also benefit the baby. Make sure you speak with your doctor before taking any new supplement.