How to sleep when pregnant

If you’re expecting a bundle of joy, you may feel overwhelmed with all the information available sleeping positions when you are pregnant. This article will break down the basic rules to care for your growing baby while getting a good night’s rest. This information is backed by years of medical research and is recommended by OB/GYNs to expecting mothers.

(If you suffer from Insomnia in general, we recommend that you look at this great article called Everything You Need To Know About Insomnia)

Best sleeping positions when you are pregnant – The First Trimester

During your first trimester, there are generally no restrictions on your sleeping positions. However, once you know you’re expecting a little one, ask your doctor for recommendations regarding how to sleep during pregnancy in the first trimester.

Sleeping Positions Starting At 20 Weeks (Halfway Mark)

Starting around the 20-week mark, approximately halfway through your pregnancy, doctors highly recommend transitioning to one sleeping position. Doctors recommend sleeping on your left side during these final months of pregnancy to increase nutrients and blood flow to your baby. This contributes to the healthy growth of your baby. It is a good idea to invest in a body pillow for this stage of pregnancy, as it will ensure your baby is safe and your body maintains its position throughout the night.

Avoid These Positions During the Second and Third Trimesters

To protect yourself and your baby while getting a good night’s sleep, avoid these sleeping positions.

Stomach:  Sleeping on your stomach is not recommended when in the final months of pregnancy. This can create complications for you and for baby.

Back: Sleeping on your back can create many issues during pregnancy such as backache, headache, digestive issues, constipation, and low blood circulation. Sleeping on your back can compress a major artery known as the Inferior vena cava. This artery carries deoxygenated blood to your heart. When the uterus expands with your growing baby, it can compress this artery and cause you to have a lower heart rate. This is good for neither you, nor your baby.

To hear from real mothers regarding sleeping positions in pregnancy, and why it’s important to follow these recommendations, watch this video:

Other Common Symptoms While Sleeping During Pregnancy And How to Avoid Them

1. Nausea: Unfortunately, nausea is a never-ending battle for most expecting mothers. Nausea and vomiting can sneak up on you while you’re trying to rest. To help settle your stomach, try keeping some saltine crackers close by your bedside for those unpleasant nausea spells.
2. Frequent urination: As your baby grows and begins to put pressure on the bladder, you may experience frequent trips to the bathroom. This can interrupt your sleep at night. To prevent more trips to the bathroom, avoid drinking any fluids before going to bed. 
3. Heartburn: That feeling of a constant burn in your throat can keep you awake at night. To avoid excessive heartburn or to relieve your symptoms, try elevating your body using a wedge pillow. Also, avoid eating heavy meals at least three hours before bedtime. 
4. Back and tail bone pain: As your body changes, many aches and pains can cause you to miss out on much-needed rest. A body pillow can ease the pressure and create a cushion for your aches and pains.
5. Restless leg syndrome: Exactly what it sounds like – your legs may seem restless and this sensation can keep you awake at night. If you experience this symptom, talk to your physician. You may have a vitamin deficiency.

To find out more information about the best sleeping positions when pregnant, and product recommendations, watch this video: