Best pregnancy sleeping positions to avoid pressure on your baby in every stage

Best pregnancy sleeping positions to avoid pressure on your baby from early pregnancy

The best pregnancy sleeping position to avoid pressure on your baby is lying on your side with your knees slightly bent, especially as your pregnancy progresses and your womb grows. According to the UK National Health Service (NHS), you should avoid going to sleep flat on your back after week 28 of pregnancy because it is linked to a higher risk of stillbirth. According to MedlinePlus from the National Library of Medicine, side sleeping makes it easier for your heart to pump because it keeps your baby from pressing on the large vein that carries blood back from your legs to your heart.

The inferior vena cava is the main large vein that carries blood from your legs and lower body back to your heart. When you lie flat on your back in late pregnancy, the combined weight of your baby and womb presses on this vein and surrounding blood vessels. According to Tommy's pregnancy research charity, this pressure can restrict blood flow and oxygen reaching your placenta and baby.

This does not mean you need to worry if your body shifts during the night without your control. Tommy's explains that medical research focused on the position you fall asleep in, because the position you start sleep in is the one you spend the longest time in overnight. If you wake up at night and find yourself flat on your back, simply roll gently onto your side and go back to sleep without alarm.

Side sleeping gives both you and your baby a clear benefit at the same time. It protects the blood circulation feeding your baby through the placenta, and it prevents the dizziness or faintness that can happen when lying on your back according to the NHS. This position also helps your kidneys work efficiently and keeps pressure off your liver and spine according to MedlinePlus.

Source: NHS · MedlinePlus · Tommy's

Pregnancy sleeping positions in the first months and first trimester

Pregnancy sleeping positions in the first months allow you to sleep on your side, back, or stomach as long as you feel comfortable and free of nausea or pain. During the first three months, your womb remains small and protected inside your pelvic bones, so its weight does not press heavily on major blood vessels when you lie down. Even so, doctors encourage gradually getting used to side sleeping early so it becomes a comfortable habit before your bump grows.

Your need for sleep and rest rises noticeably in early pregnancy due to rapid hormonal shifts. According to the NHS, feeling very tired or exhausted is especially common during the first 12 weeks of pregnancy. Your body works hard to build the placenta and support your growing baby, leaving you sleepy during the day and needing more rest at night according to MedlinePlus.

Despite needing extra sleep in the first trimester, you may notice broken nights for several normal physical reasons. MedlinePlus explains that your kidneys work harder to filter the extra blood volume in your body, increasing urine output and night trips to the bathroom. Morning sickness or breast tenderness when rolling onto your stomach can also wake you in the early weeks.

If you were always a stomach or back sleeper before pregnancy, practicing with a small pillow between your knees in the first months eases the transition later on. According to MedlinePlus, eating a few plain crackers before bed can help if nausea keeps you awake at night. Taking short naps during the day also helps make up for lost nighttime sleep.

Source: NHS · MedlinePlus · Tommy's

Pregnancy sleeping positions in the fifth month and sixth month

Pregnancy sleeping positions in the fifth month and sixth month rely on side lying with bent knees and supporting your growing belly with a soft pillow. In the middle of the second trimester, your womb rises out of the pelvis and your bump shows clearly, making stomach sleeping physically uncomfortable. According to MedlinePlus, lying on your side with bent knees is the most comfortable and safe position as your baby grows.

Many mothers at this stage wonder why doctors often mention the left side when lying down. MedlinePlus explains that sleeping on your left side improves blood flow among your heart, fetus, uterus, and kidneys, while keeping pressure off your liver on the right side of your abdomen. If your left hip becomes sore or tired, the same source confirms it is fine to switch to your right side for relief.

You usually start feeling your baby move during this part of pregnancy, and you often notice it most when lying down to rest at night. According to the NHS, you start feeling your baby move between weeks 16 and 24 of pregnancy, or after week 20 if this is your first baby. When you relax in bed at night, your baby may be wide awake and active because their sleep cycles differ from yours.

Some pregnant women in the fifth and sixth months feel lower back ache or ligament pulling when turning over in bed. According to the NHS, your body's ligaments naturally soften and stretch to prepare for labour, which can strain the joints of your lower back and pelvis. Placing a pillow between your legs and a small pillow under your bump while side sleeping keeps your spine and pelvis aligned and comfortable.

Source: NHS · MedlinePlus · NHS

Pregnancy sleeping positions in the seventh month and start of the third trimester

Pregnancy sleeping positions in the seventh month focus on sleeping on your left or right side when falling asleep at night and during daytime naps starting from week 28. According to Tommy's, the third trimester begins at the start of week 28 and runs to week 40, which is when side sleeping becomes important for your baby's safety. According to the NHS, you should avoid going to sleep on your back after 28 weeks of pregnancy.

This medical guidance rests on reliable research evidence, yet it is no reason for anxiety if your pregnancy is uncomplicated. Tommy's explains that 6 separate research studies confirmed going to sleep on your back in the third trimester is linked with a 2.6-times higher risk of stillbirth, as well as a higher risk of having a smaller baby than expected. At the same time, Tommy's reassures mothers that the overall risk in an uncomplicated pregnancy is low at around 3 in 1000 babies in the UK, and side sleeping makes it even lower.

The advice to sleep on your side in the seventh month and beyond applies to every episode of sleep throughout the day. According to Tommy's, this guidance covers going to sleep at night, returning to sleep after waking in the night, and daytime naps. The position you settle into sleep in is the one your body stays in for the longest stretch of time.

You might feel anxious if you wake up in the middle of the night and find you rolled onto your back while asleep. Tommy's reassures you that nobody can control their position while asleep, and a larger bump in the third trimester is uncomfortable enough to prevent you from staying on your back for long. Whenever you wake up on your back, simply turn onto your left or right side and settle back to sleep.

Source: NHS · Tommy's

Pregnancy sleeping positions in the eighth month as your baby gains weight

Pregnancy sleeping positions in the eighth month center on pillow-supported side sleeping while slightly elevating your upper body if you experience nighttime heartburn or shortness of breath. In the eighth month, your baby gains weight and your womb takes up more room, pressing on your diaphragm below your lungs and on your stomach according to MedlinePlus. Sleeping on your side with your head and upper body propped on an extra pillow helps you breathe more easily and reduces acid reflux.

Nighttime heartburn is one of the most common reasons sleep breaks in the eighth month. MedlinePlus explains that your entire digestive system slows down during pregnancy, so food stays in your stomach and bowels longer and heartburn often worsens at night. To reduce this discomfort, the same source advises eating smaller meals, avoiding spicy and greasy foods, and not lying down flat right after eating.

Sudden calf or foot cramps can also wake you while sleeping on your side at night. According to the NHS, these sharp muscle cramps happen most often at night, and regular gentle foot exercises improve circulation and help prevent them. Before bed, you can bend and stretch your foot vigorously up and down 30 times, then rotate each foot in a circle 8 times one way and 8 times the other way according to the NHS.

If a sudden leg cramp wakes you at night, MedlinePlus recommends pressing your foot firmly against the wall or standing on the cramped leg until it eases. Some pregnant women in the eighth month also notice swollen ankles and feet at the end of the day due to fluid buildup and womb pressure on leg veins according to the NHS. Raising your legs on a pillow while lying on your side improves circulation and eases swelling.

• Prop your head and upper body on extra pillows while staying angled on your side if you feel heartburn or shortness of breath, according to MedlinePlus.
• Bend and stretch each foot 30 times and rotate it 8 times each way before bed to help prevent night leg cramps, according to the NHS.
• Avoid drinking large amounts of fluids or eating a heavy dinner within a few hours of bedtime to reduce heartburn and frequent waking, according to MedlinePlus.

Source: NHS · MedlinePlus

Pregnancy sleeping positions in the ninth month in preparation for birth

Pregnancy sleeping positions in the ninth month rely on alternating comfortably between your left and right sides while keeping a thick pillow between your knees and ankles to ease pelvic pain. In the final weeks before birth, your bump reaches its full size and puts extra pressure on your hip and pelvic joints when staying on one side all night. You can switch between your left and right sides whenever your hip feels sore without worrying about your baby's safety.

Some mothers in the ninth month worry about sleeping on their right side because they hear only the left side is safe. Tommy's explains that while one small study in Auckland, New Zealand, found a lower risk on the left side compared to the right, 3 subsequent published research studies did not find a conclusive difference between the left and right sides. The medical takeaway confirmed by Tommy's is that going to sleep on either your left or right side protects your baby compared with sleeping on your back.

Pelvic pain, known medically as pregnancy-related pelvic girdle pain, often increases in the ninth month when turning over in bed. According to the NHS, this pain is caused by stiffness or uneven movement in your pelvic joints, and while it does not harm your baby, it makes turning in bed painful. The NHS advises putting a pillow between your legs for extra support in bed and keeping your knees together when turning over or getting out of bed.

When sleep becomes difficult in the ninth month due to vivid dreams or thoughts about birth, you might be tempted to try calming herbs or sleep tablets. MedlinePlus clearly warns against taking any sleep aids during pregnancy, including over-the-counter medicines and herbal products. Instead, you can relax before bed by soaking in a warm bath for 15 minutes or drinking warm, caffeine-free milk according to the same source.

• Soak in a warm bath for 15 minutes or have a warm, caffeine-free drink like milk before bed to relax, according to MedlinePlus.
• Keep your bedroom cool and wear loose clothing made of natural fibers to reduce night sweating, according to the NHS.
• Do not take any over-the-counter sleep medicines or herbal products without medical advice, according to MedlinePlus.

Source: NHS · MedlinePlus · Tommy's

Best pregnancy sleeping positions to avoid pressure on your baby using pillows

The best pregnancy sleeping positions to avoid pressure on your baby using pillows work by supporting three key areas while lying on your side: under your belly, between your knees, and behind your lower back. You do not need to buy an expensive specialized maternity pillow, as regular bed pillows or rolled blankets provide the same support according to MedlinePlus. The goal of placing pillows is to stop your body from rolling flat onto your back during deep sleep while taking strain off your joints.

When you lie on your side without support under your bump, the weight of your womb pulls your abdominal muscles and spine toward the mattress. MedlinePlus recommends placing a comfortable pillow under your belly to gently hold its weight and prevent ligament strain. At the same time, placing a pillow between your legs stops your top thigh from sliding forward, keeping your pelvis level and easing pressure on your lower hip.

A back pillow solves the problem of accidentally rolling flat onto your back overnight. According to MedlinePlus, tucking a bunched-up pillow or rolled blanket into the small of your back relieves pressure on your lower spine. This rear support also acts as a wedge if you shift in your sleep, keeping your pelvis tilted at an angle so your womb does not press flat against the inferior vena cava.

If your mattress is too soft and causes back or hip pain during side sleeping, you can adjust your sleeping surface easily. The NHS advises using a mattress that supports you properly, noting you can place a piece of hardboard under a soft mattress to make it firmer if needed. MedlinePlus also suggests using an egg-crate foam topper on your side of the bed to relieve sore hips from continuous side sleeping.

• Lie on your left or right side and bend your knees slightly in a relaxed posture, according to MedlinePlus.
• Place a thin pillow under your belly and a second pillow between your knees and ankles to align your pelvis and spine, according to MedlinePlus.
• Tuck a bunched pillow or rolled blanket behind your lower back to prevent rolling flat onto your back during sleep, according to MedlinePlus.

Source: NHS · MedlinePlus

Common questions