Finding the best sleeping positions during pregnancy can be challenging, especially if you are used to sleeping the same way every night. Avoiding applying pressure to your baby bump is incredibly important, but which sleep positions are suitable for pregnant women?

We have crafted this guide to help you find the best sleep position for both you and your baby.

So whether you are a natural side sleeper or you always sleep on your back, take a look below to find the best sleeping positions during pregnancy!

Why It's Important To Get A Good Night's Sleep When You're Pregnant

Getting a good night's sleep when pregnant is extremely important for both you and your child's health. An incorrect or uncomfortable position can lead to complications with your pregnancy.

The right position will ensure your body carries blood to your child correctly when resting, which will help ensure a healthy birth. It can also help you avoid aches and pains commonly associated with trouble sleeping during pregnancy.

Poor sleep can also lead to issues such as gestational diabetes, so it's incredibly important that you find a comfortable position that works for you. Propped up sleeping is always recommended if you struggle to find an ideal position for you!

Best Sleeping Positions During Pregnancy

Choosing the right position to sleep in when pregnant can help maintain both your and your baby's health. Alongside the ideal sleeping position, you should also invest in a collection of comfy pillows to provide support and help ease you into a great night's sleep.

The two best positions for a pregnant woman are left and right side resting positions as they maintain blood flow between you and your baby.

Left side sleeping

Healthcare professionals' most recommended sleep position for pregnant women is the left side sleeping position. When pregnant, sleeping on your left side maximises blood flow and ensures that your baby gets the nutrients it needs.

Left side sleeping also promotes healthy kidney function, which can reduce swelling and help you get rid of unwanted waste products.

If you suffer from sleep apnea, which is extremely common during pregnancy, then side sleeping is the best option for you. Sleep apnea can cause pregnancy issues, so finding ways to avoid it is always worthwhile!

Right side sleeping

Right-hand side sleeping is also highly recommended during pregnancy, however left side sleeping is still the preferred position. Much like left side sleeping, sleeping on your right side can help lower blood pressure and maintain natural kidney function.

You can also use pillows to prop yourself up and find the most comfortable sleeping position for you!

Up-to-date research has suggested that there are very few differences between lying on your left or right side as pregnancy sleeping positions. However, there is a slightly higher chance for issues with an inferior vena cava on your right, so we would recommend discussing positions with your doctor.

Tips For Comfortable Sleeping During Pregnancy

Use lots of pillows

When sleeping during pregnancy, you can never have too many pillows. The more pillows you have, the more parts of your body you can support when trying to get a good night's rest.

Getting comfortable when pregnant can be a challenge, but with more pillows at your disposal, you should be able to find a sleep position that works for you. We would highly recommend investing in a luxury pillow, as this will make sure you have the highest levels of comfort.

Pillows are not only excellent additions for sleeping but can also offer you support when sitting. Providing your body with the support needed throughout your pregnancy can truly improve your health.

Try a special pillow

Fortunately, there is a range of fantastic pregnancy pillows on the market designed to help future mums get the rest they deserve. The best pregnancy pillow will help maintain low blood pressure and ensure your baby bump gets the nutrients it needs when sleeping.

A pregnancy sleeping pillow will also lower the pressure on your back and lower abdomen, which can reduce aches and pains. As they are designed to be flexible, they can easily be used in a range of positions.

Ideally, you will want to use your pregnancy cushion to ease back pain and prevent pressure during sleep.

Prop yourself up

As your back and spine can begin to ache during pregnancy, you will want to find various ways to prop yourself up when resting. Placing a soft pillow behind your neck and back can be a great way to lessen the aches you feel when resting.

Depending on your chosen maternal sleep position, you may also need to prop up other areas. Your head and shoulders may also need additional support, so be sure to use as many pillows as you need!

If you don't have any spare pillows, then consider using a rolled-up blanket instead. This will perfectly slot between your legs and reduce the pressure on your lower back and thighs when resting.

Maintain healthy sleep habits

During pregnancy, your sleep hygiene is more important than ever. There's a range of strategies you should implement to ensure a restful night's sleep and keep you and your baby healthy during pregnancy.

One of the best strategies is to try to always go to bed and wake up around the same time each day. This can be challenging if you're not used to having a strict sleep schedule, but it can vastly improve your health.

Another valuable tip is to try and keep electronics out of your room when trying to sleep. As tempting as it can be to pick up your phone and browse before bed, it's not ideal. Try switching your phone for a book and avoid electronics for up to 30 minutes before bed!

Is Back Or Stomach Sleeping Recommended If You're Pregnant?

It can be hard for pregnant women to find a sleeping position they are comfortable with. This is especially true if you are a back or stomach sleeper, as most doctors will recommend sleeping on your side during pregnancy.

Most medical professionals will suggest that you don't sleep on your stomach after your first trimester. Back sleeping is also best avoided as this can put pressure on your back and neck, which will cause aches.

We are not medical professionals, so if you are unsure which position is right for you, get in touch with your doctor!

Best Sleeping Positions After Giving Birth

Once you have given birth, it is still incredibly important to find an ideal position to rest in - especially for at least three days after giving birth. There are a few positions to try, such as back sleeping and propped up sleeping; find out more below!

Back sleeping

Once you have given birth, it is completely safe to return to sleeping on your back. In fact, most medical professionals recommend back sleeping postpartum - it is the best position to sleep in after a c-section.

A great way to offer your body extra support after giving birth is to place a pillow behind your thighs and lower back. This will reduce aches when resting and can vastly improve your sleep quality!

Propped up sleeping

Alongside back sleeping, propped up sleeping is also highly recommended during the postpartum period. Providing your body with additional support through the use of pillows and cushions can truly reduce aches and pains associated with poor sleep.

An elevated sleeping position will lower the risk of apnea associated with postpartum sleep. Placing a few pillows under your upper body can help you sleep comfortably postpartum and maintain your health after giving birth.

FAQs

Which positions are best for pregnant women with restless legs syndrome?

If you suffer from restless leg syndrome when sleeping, we would recommend sleeping on your side with a pillow between your legs or thighs. This will restrict your legs from moving too much when trying to sleep and will remove strain from your neck, back and shoulders.

What positions should be avoided during pregnancy?

Ideally, if you are pregnant, you should avoid sleeping on your back or side as this can cause aches. This can be frustrating if you rest easiest in these sleep positions, which is why it's important to invest in pregnancy pillows that can help you get comfortable at night.

What happens if you accidentally sleep on your back while pregnant?

If you accidentally roll over and find yourself sleeping on your back, then don't panic! Whilst back sleeping should be avoided for a full night's rest, it is safe to sleep on your back up until your third trimester.

Back sleeping is not ideal if you can avoid it, but it isn't the end of the world if you do roll over in your sleep!

Can the wrong sleeping position cause any problems in pregnancy?

The wrong sleeping position can lead to potential problems during pregnancy. Research has shown that during your third trimester, sleeping on your back increases your risk of a late pregnancy stillbirth. The best sleeping position in pregnancy is on your left side.

For guides on pregnancy pillows, check out the pages below: