HealthcareHow to Sleep Better While Pregnant: Best Positions for Comfort and Rest

There’ no denying that pregnancy brings incredible joy, but it can also bring restless nights – especially as your body grows and changes. Hormonal shifts, increased bathroom visits, and general discomfort can all interfere with a good night’s sleep. Fortunately, adjusting your sleep position and using the right support tools can make a big difference. Here’s how to sleep better while pregnant, including expert-recommended positions and how a well-designed pregnancy sleeping pillow can help ease pressure points and improve rest.

Why Sleep Can Be Challenging During Pregnancy

As your pregnancy progresses, you might notice common sleep disruptors such as:

• Back pain or pelvic discomfort
• Heartburn and indigestion
• Increased urination
• Shortness of breath
• Leg cramps

Your usual sleeping position may no longer be comfortable (or safe). This makes finding the right sleep posture more important than ever.

Best Sleeping Positions During Pregnancy 

• Sleeping on Your Side (SOS): The most recommended sleep position during pregnancy – especially from the second trimester onwards – is sleeping on your side, ideally the left side. This improves circulation, allowing optimal blood flow to the placenta and your baby, while also supporting your kidneys in eliminating waste more efficiently. Tip: Tuck a pregnancy sleeping pillow between your knees and under your belly to align your spine and relieve lower back pressure. This can significantly reduce tossing and turning during the night.
• The Modified Foetal Position: Curling your knees slightly toward your chest while lying on your side can help with spinal alignment and ease the tension on your back and hips. This position is especially helpful if you experience sciatica during pregnancy.
• Inclined Side Sleeping: If heartburn or shortness of breath is a concern, slightly elevating your upper body with pillows or a wedge while still lying on your side can provide relief. This hybrid position helps prevent stomach acid from travelling upward and opens up the lungs for easier breathing.

Positions to Avoid

• Sleeping on Your Back: In the later stages of pregnancy, lying flat on your back can place pressure on your inferior vena cava – the major vein that returns blood from your lower body to your heart. This can lead to dizziness, shortness of breath, and reduced circulation to your baby.
• Sleeping on Your Stomach: As your belly grows, stomach sleeping becomes increasingly uncomfortable and impractical. It can also put unnecessary strain on your uterus and ligaments.

Extra Tips for a Better Night’s Sleep

• Use a pregnancy sleeping pillow for full-body support and pressure relief. These are designed to contour around your body, supporting your bump, hips, and back.
• Establish a calming bedtime routine, such as gentle stretching, a warm (but not hot) bath, or reading before bed.
• Limit fluids in the evening to reduce overnight bathroom trips.
• Keep your sleep space cool, dark, and quiet for maximum comfort.

Getting quality rest during pregnancy isn’t just a luxury – it’s crucial for your health and your baby’s development

By adjusting your sleep position and incorporating some supportive aids, you can sleep more comfortably and wake up feeling more refreshed. If sleep troubles persist, don’t hesitate to speak with your healthcare provider for further guidance. Sweet dreams… and congratulations on your journey ahead!