Expecting a new baby is an exciting time, but it can also come with sleepless nights. If you’re a mom-to-be, you may be trying to figure out how to get comfortable at night, as well as what the safe sleeping positions for your baby include.
According to Johns Hopkins Medicine, “women who don’t get enough sleep during pregnancy may have higher risks of developing pregnancy complications including preeclampsia, or high blood pressure, gestational diabetes, longer labors and higher rates of cesarean section, particularly among women who get fewer than six hours of sleep over the course of 24 hours.” However, sleep can be harder to come by during pregnancy due to factors like hormonal changes, body aches, frequent trips to the bathroom, and your growing belly.
Being able to find the right sleeping position can make a huge difference in the quality of sleep you get and your comfort. But which positions are actually safe?
Safe Sleeping Positions During Pregnancy
Sleeping On Your Side
Sleeping on your side, specifically your “left side during pregnancy facilitates blood flow, ensuring that vital organs and the baby receive the nutrients and oxygen.” To make side-sleeping more comfortable, put a pillow between your knees so that your hips are aligned, which can reduce back pain.
Modified Side Sleeping
If sleeping on your side becomes too uncomfortable, try supporting your back slightly with a pillow to create a semi-reclined position.
Elevated Sleeping Position
If you suffer from heartburn, back pain—common discomforts during pregnancy, elevating your upper body can work wonders. Use extra pillows or a wedge to prop yourself up while lying on your side. Elevating your head and torso slightly helps reduce acid reflux.
Positions To Try & Avoid During Pregnancy
Sleeping On Your Back
The American College of Obstetricians and Gynecologists advises to not sleep on your back because this “may compress a major blood vessel that takes blood to your uterus, making you feel dizzy and possibly reducing blood flow to your fetus.”
Sleeping On Your Stomach
Sleeping on your stomach is safe in early pregnancy, but as your belly grows, “eventually [this] position can become uncomfortable.” Additionally, it can put undue pressure on your abdomen. By the second trimester, transitioning to side-sleeping is usually necessary.
Tips For Better Sleep During Pregnancy
- Use a pregnancy pillow for extra support.
- Maintain a consistent sleep routine.
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Wear comfortable maternity clothing like a nursing bra that stretches as you grow, high-rise briefs, and soft nightgowns.
Getting the right amount of sleep during pregnancy is as much about self-care as it is about supporting your baby’s development, because you have an exciting new bundle of joy coming into the world!
Here are helpful resources if you want to know what to pack in your hospital bag, how to choose the right nursing and pumping bra, and postpartum wardrobe essentials.