Best Sleeping Positions During Pregnancy – What To Do and What Not To Do

Pregnancy is an exciting yet challenging journey, especially when it comes to ensuring good sleep. Studies suggest that up to 78% of pregnant women experience sleep disturbances, highlighting the need for practical solutions. As your body changes, finding the right sleeping position is crucial for comfort and the baby’s health. This guide explores why sleep is affected during pregnancy and the best positions to adopt for each trimester.

Why Sleep Becomes Challenging During Pregnancy

Let’s face it—getting a good night’s sleep during pregnancy can feel like a distant dream. As your body goes through incredible changes, it’s no surprise that sleep can take a hit. Here are some common reasons why:

• Back pain: Carrying that extra weight can put pressure on your back, making it tough to find a comfy position.
• Heartburn: Thanks to hormonal shifts and your growing belly pressing on your stomach, acid reflux can sneak in and disrupt your rest.
• Leg cramps: Ever woken up to a sudden cramp? Changes in circulation or low nutrient levels can be the culprits.
• Shortness of breath: With your uterus expanding, your diaphragm has less room to move, making it harder to breathe deeply.
• Frequent trips to the loo: Your bladder feels the squeeze, so those middle-of-the-night bathroom visits become a regular thing.

The Importance of the Right Sleeping Position

The right sleeping position during pregnancy is about more than just comfort; it’s essential for your health and your baby’s well-being. Here’s why it matters:

• Improved blood circulation: Sleeping on your side, particularly your left side, optimises the flow of oxygen and nutrients to your baby. It also supports healthy blood circulation for you, preventing pressure on major blood vessels.
• Reduced discomfort: The correct position helps alleviate common pregnancy woes like back pain, shortness of breath, and heartburn, allowing you to rest more easily.
• Promoted safety: Supporting your belly in the right way reduces strain on your body and lowers the risk of supine hypotensive syndrome—a condition that can restrict blood flow due to lying flat, which can make you feel dizzy.

Best Sleeping Positions by Trimester

Your sleeping position matters more as your pregnancy progresses, as your growing belly and changing body require extra care and support. Here’s a detailed look at the best sleeping positions for each trimester.

First Trimester – Everything Goes

During the first trimester, your body is just beginning to adapt to pregnancy, so most sleeping positions are still safe. You can continue to sleep on your back, stomach, or side without much discomfort. However, this is an excellent time to start forming the habit of sleeping on your side, particularly your left side. Studies suggest that left-side sleeping improves blood circulation to the uterus and helps the kidneys efficiently eliminate waste products, which may reduce swelling in your ankles and feet.

Using a soft pillow for added comfort can help you gradually adjust to this position. Building this habit early can make the transition smoother as your pregnancy progresses and physical changes make other positions less ideal.

Second Trimester – Side Sleeping Will Work Best

By the second trimester, your belly begins to grow, and side sleeping becomes more beneficial. Sleeping on your left side, often referred to as the SOS (sleep on side) position, is recommended. This position optimises blood flow to your baby while preventing pressure on major organs like your liver and kidneys. Research also shows that side sleeping in the second trimester reduces the risk of stillbirth compared to back sleeping.

It’s best to avoid lying flat on your back at this stage, as your uterus is heavier now and can put pressure on a major blood vessel, the inferior vena cava. This can lead to reduced blood flow and increased back pain. To improve comfort, place a pillow between your knees to align your hips and relieve pressure on your lower back. A small pillow under your belly can also offer additional support.

Third Trimester – Continue with Side Sleeping Position

The third trimester is when sleeping on your left side becomes especially important. This position helps keep pressure off the vena cava, the large vein that carries blood from your lower body back to your heart. A study published in The Lancet found that sleeping on your back during late pregnancy can double the risk of stillbirth due to restricted blood flow to the baby.

To maintain this position comfortably, consider investing in a pregnancy pillow. These specially designed pillows can help support your back, belly, and legs, reducing overall strain and making side sleeping easier. Avoid back sleeping entirely during this trimester, as it can lead to supine hypotensive syndrome, a condition where blood flow is significantly reduced, causing dizziness, shortness of breath, or fainting.

Positions to Avoid During Pregnancy

Certain sleeping positions can cause discomfort or risk to your baby during pregnancy, especially as the baby starts growing. Let’s take a look at the two sleeping positions to avoid during pregnancy and why:

1. Back Sleeping

   • Can compress major blood vessels, reducing blood flow to the baby.
   • May worsen back pain and lead to breathing issues.
   • Increases the risk of supine hypotensive syndrome

2. Stomach Sleeping

   • Becomes impractical as the belly grows.
   • May cause discomfort and put unnecessary pressure on the uterus.

Tips for Improving Sleep During Pregnancy

Enhance your comfort and sleep quality with these practical tips:

• Establish a Bedtime Routine:-

  • Practice relaxation techniques such as deep breathing, meditation, or gentle stretching to unwind before bed.
  • Avoid heavy meals or caffeine close to bedtime to prevent discomfort and disruptions.
  • Limit screen time to minimise blue light exposure.

• Use Pillows for Support:-

  • Place a pillow under your belly, between your knees, or behind your back to reduce strain and maintain proper alignment.
  • Invest in a full-body pregnancy pillow for comprehensive support, especially as your belly grows.

• Choose the Right Mattress:-

  • Opt for a medium-firm mattress that provides proper support while cushioning your growing body.
  • Memory foam or hybrid mattresses are excellent choices for relieving pressure points and supporting spinal alignment.
  • Look for a mattress with cooling features to regulate body temperature and prevent overheating.

• Adjust Sleeping Surfaces:-

  • Pair your mattress with slightly elevated pillows to relieve heartburn and improve breathing, especially in the later trimesters.

The Importance of Sleeping on the Right Mattress During Pregnancy

A good mattress can make all the difference when it comes to quality sleep during pregnancy. Here’s why choosing the right mattress when you are pregnant matters:

• Optimal support: A supportive mattress helps maintain proper spinal alignment, reducing back pain and alleviating pressure on your joints.
• Improved comfort: Pregnancy often brings discomfort from a growing belly and sensitive pressure points. A well-cushioned mattress can help reduce tossing and turning, ensuring more restful sleep.
• Reduced body aches: A mattress that distributes weight evenly prevents strain on your hips, shoulders, and lower back, which are often under pressure during pregnancy.
• Enhanced circulation: The right mattress helps maintain a comfortable sleeping position, improving blood flow to both you and your baby.
• Temperature regulation: Pregnancy can cause changes in body temperature. A mattress with cooling properties can help you stay comfortable throughout the night.

How to Pick the Right Mattress During Pregnancy

Choosing the right mattress during pregnancy requires considering your changing needs. Here’s a guide to help you find the perfect fit:

• Choose a medium-firm mattress: A medium-firm mattress offers the right balance between support and comfort. It prevents sagging while cushioning your body, making it ideal for pregnant sleepers.
• Opt for memory foam or hybrid mattresses: Memory foam mattresses conform to your body, relieving pressure points and providing excellent support. Hybrid mattresses also work well offering both comfort and durability.
• Prioritise motion isolation: If you share your bed with a partner, look for a mattress with good motion isolation. This ensures that movements on one side of the bed don’t disturb the other, helping you sleep more soundly.
• Consider cooling features: Pregnancy can make you feel warmer than usual. Mattresses with cooling features work best.
• Check for durability: A high-quality mattress is a long-term investment. Look for one with a good warranty and durable materials to ensure it lasts beyond your pregnancy.
• Go for hypoallergenic materials: Pregnant women can be more sensitive to allergens. Choose a mattress made from hypoallergenic materials to minimise the risk of allergies or respiratory discomfort.

Best Flo Mattresses for Pregnancy

Selecting the right mattress during pregnancy is crucial for ensuring restful sleep and proper support. Flo offers two exceptional options tailored to meet the unique needs of expectant mothers.

Flo Ergo™ Memory Foam Mattress:-

The Flo Ergo Memory Foam Mattress is perfect for pregnant women seeking medium firmness for maximum comfort. Its memory foam adapts to the body’s contours, providing tailored support and promoting better blood circulation, which is essential during pregnancy.

• Motion Isolation™ Technology: Minimises disturbances by isolating movements, allowing uninterrupted sleep even if your partner moves during the night.
• 3D Air-Flo™ Technology: Draws heat away from the body, keeping you up to 5°C cooler and reducing night sweats.
• Aloe Vera-Infused Cover: The luxurious cashmere cover is laced with skin-hydrating aloe vera, providing a soothing and skin-friendly surface.

Flo Anti-Gravity™ Latex Mattress:-

The Flo Anti-Gravity Latex Mattress is ideal for pregnant women who prefer a natural, hypoallergenic sleeping environment. Its latex composition offers firm yet gentle support, helping to maintain proper spinal alignment and reducing discomfort associated with a growing belly.

• Natural Latex Composition: Made from 100% natural latex, offering a hypoallergenic and eco-friendly sleep environment.
• Flo Responsive™ Foam: Combines with natural latex to provide balanced support and comfort by responding to the pressure you put on it.
• 3D Air-Flo™ Technology: Maintains ventilation and keeps the mattress cool, contributing to a comfortable sleep environment that is up to 5°C cooler

FAQs:

1. What if I wake up sleeping on my back during pregnancy?

   It's rare for anyone to stay in the same position all night long. So, if you happen to wake up on your back or even your stomach during pregnancy, don't stress! Unless your doctor has warned you not to sleep on your back, you are fine. So, quit worrying!

2. Is not getting enough sleep harmful to me or my baby?

   Most women experience some sleep struggles during pregnancy, so don’t worry if you’re not getting the same quality of rest as you did before. It’s completely normal! Consider changing your mattress. Consult your doctor for professional advice.

3. Why am I having a hard time sleeping during pregnancy?

   There’s a reason sleep becomes more challenging during pregnancy. Your body is changing at every level, even down to the cells, and these shifts affect how well you sleep. Some of the key factors that impact your rest include:

   • Hormonal fluctuations
   • Common pregnancy symptoms
   • A growing belly
   • Increased stress and anxiety

4. How to change my sleeping positions during pregnancy?

   If changing your sleeping positions during pregnancy can be uncomfortable for you, try placing a pillow between your legs, underneath your belly, or behind your back for additional support. A pregnancy pillow is the best during this period.