The Best Ways to Sleep When Pregnant

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The most comfortable sleeping positions to choose from (and which ones to avoid)
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Pregnancy is a wonderful experience, but it can also bring its share of aches, pains, and awkward movements, especially with your growing belly. Finding a comfortable sleeping position when pregnant can be the difference between a solid night’s rest and tossing and turning. If you’re ready to drift off to dreamland in the most comfortable way possible, we’ve got you covered: we’ll share tips for winding down before bed, lying down to sleep, and even getting up out of bed again.

This article is based on an interview with our maternal health & exercise specialist, Wendy Powell, the founder and CEO of MUTU System. Check out the full interview here.

Things You Should Know

  • Sleep on your left side for optimal blood flow and oxygen circulation. Avoid lying on your back, which can constrict blood flow and make you feel dizzy.
  • Use pillows to support your legs and back to keep you comfortable while sleeping.
  • Keep your bedroom cool and comfortable, and do relaxing activities before bed to help you sleep.
  • Get out of bed slowly, pulling yourself up into a seated position before standing up all the way.
Part 1
Part 1 of 3:

Improving Sleep Hygiene

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  1. Gather two to three pillows on the bed, or use a body pillow . When trying to lie down while pregnant, pillows are your best friend. Before you get into bed, pile on the pillows and ask someone to help you position them for you so you can get comfortable. A long pillow, like a body pillow, is great for positioning against your back when you lie down on your side, or for you to hug when you sleep on your side. [1]
    • Place a pillow between your knees or under your belly to take pressure off of your back and legs. Many stores also sell a long body pillow designed to also go between your legs to support your hips when you're pregnant.
  2. Your doctor will likely recommend you drink lots of water during your pregnancy to stay hydrated. But avoid drinking a large glass of water before lying down or before bed, as this may cause you to wake up several times during the night to go to the bathroom. Stop drinking water 1 hour before you plan to lie down. [2]
    • As your pregnancy progresses, there will be added pressure on your bladder, meaning the less you drink before bed, the better.
    • Avoid drinking anything caffeinated before going to bed, too. Caffeine isn't recommended when you're pregnant and it also makes it harder to sleep and could make you need to pee more often.
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  3. Many pregnant people suffer from heartburn, which can lead to discomfort and interrupted sleep. Prevent heartburn by skipping spicy meals a few hours before bed or before lying down. Wait at least 2 hours after eating to lie down and relax so you don’t develop heartburn. [3]
    • If you start to feel heartburn once you lay down, use a pillow to prop your head up. Elevating your head can help your body to digest what you have eaten.
  4. To ensure you get a good night’s sleep, make sure your mattress is firm. Place your bed on the floor if the box spring sags or use a board under your mattress to keep it even and firm. [4]
    • If you are used to sleeping on a softer mattress, you may find switching to a harder mattress uncomfortable. Stick to the softer mattress if it is what you are used to and you have no issues getting a full night’s sleep on the bed.
  5. When you’re pregnant, it can be harder to fall asleep. That’s why it’s so important to keep your bedroom cool and relaxing. Dim the lights, shut the blinds, and turn a fan on if you need to. [5]
    • For most people, the optimal sleeping temperature is around 65 °F (18 °C).
  6. When you’re stressed or anxious, it can be even harder to fall asleep. Try to unwind before you go to bed by practicing self-care or meditating . The more relaxed your body and mind are, the easier you’ll be able to drift off to dreamland. [6]
    • Experts recommend making a to-do list for the next day to avoid taking stress to sleep with you. [7]
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Part 2
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Best Sleeping Positions While Pregnant

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  1. Sit on the bed, closer to the head of the bed than the foot of the bed. Move your body as far on to the bed as you can. Then, lower yourself down onto one side using your hands as support. Bend your knees slightly and pull them up onto the bed. Think of yourself as a rolling log, rolling on your side or on your back.
    • Have your pillows ready on your bed so you can position them easily once you lie down.
  2. Lying on your left side, or the “left lateral position” will help with your blood circulation and ensures your baby gets a sufficient amount of nutrients and oxygen from the placenta. Doctors also recommend sleeping on your left side to help with insomnia or other sleep issues during pregnancy. [8]
    • Get comfy on your left side by placing a pillow between your legs. Hug a full length body pillow for extra comfort.
    • Another option is to sleep on your left side in a 3/4 position. Lying on your left side, place your left arm slightly behind you and your left leg straight out and down, so you’re slightly turned toward your stomach. Bend your top leg and rest it on a pillow. Bend your upper arm and place a pillow behind your head.
  3. Complications with lying on your right side are almost nonexistent, so it's fine to choose the right side if it's more comfortable. [9] Lay with your right arm underneath you and your right leg slightly bent to get comfortable.
    • Experts used to believe that lying on your right side would constrict blood vessels to the uterus. However, new studies show that isn’t the case, and sleeping on your right side is very unlikely to cause any complications during pregnancy. [10]
  4. Sleeping on your back is fine for the first few weeks of pregnancy, when your uterus has not yet expanded and will not exert any kind of pressure on the vena cava, which is the vein that carries blood back to your heart. But by your second trimester, avoid lying on your back as it can lead to nausea and dizziness, and it can also decrease oxygen transmission to the baby.
    • To lie on your back comfortably during your first few weeks of pregnancy, place a pillow under your thighs and let your legs and feet roll open to the side. Roll one or both legs back and forth to release any tension in your lower back.
    • Experts used to believe that sleeping on your back could increase the risk of a stillborn pregnancy. However, new studies have shown that this is very unlikely. [11]
  5. Many pregnant people are comfortable sleeping on their stomach during the first few weeks of their pregnancy, especially if they usually sleep on their stomach. But it can become uncomfortable once your uterus starts expanding and you begin to feel like you are carrying a large beach ball on your stomach. Sleep on your side or your back to stay comfortable while pregnant. [12]
    • Keep in mind your baby could also experience discomfort while you sleep or lie down and might wake you up with a kick if they are feeling stressed due to your sleep position. If you wake up on your back or your stomach, simply roll over to your left or right side.
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Part 3
Part 3 of 3:

Getting Out of Bed

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  1. Shift your knees so they come towards your belly. Move your knees and your feet to the edge of the bed. Use your arms as support as you push yourself into a sitting position. Swing your legs over the side of the bed. [13]
    • Place a pillow between your legs to help you get up.
  2. To avoid any dizziness or nausea when you get up, take a long breath before you raise up off the bed. This will also prevent you from aggravating any back pain you might be feeling. [14]
    • Always move slowly and carefully when getting up or sitting down.
  3. Enlist the support of your partner or someone close by to help you get out of the lying position. Have the person grip your forearms and gently help you rise up from the bed. [15]
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Plan your Pregnancy with this Expert Series

Finding out that you're pregnant can be both exciting and scary. We've put together this expert series to help you announce your pregnancy, make sure you're ready, and put together a pregnancy plan.
1
Tell Your Parents That You Are Pregnant
2
Tell Your Boyfriend You're Pregnant
3
Plan for Kids
4
Prepare for a New Baby
5
Tell Your Friends You're Pregnant
6
Have a Healthy Pregnancy

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      References

      1. ↑ https://medlineplus.gov/ency/patientinstructions/000559.htm
      2. ↑ https://medlineplus.gov/ency/patientinstructions/000559.htm
      3. ↑ https://www.sleepfoundation.org/articles/pregnancy-and-sleep
      4. ↑ https://my.clevelandclinic.org/health/articles/6913-pregnancy-correct-posture--body-mechanics
      5. ↑ https://aasm.org/pregnant-women-good-sleep-is-one-of-the-best-ways-to-assure-a-healthy-baby/
      6. ↑ https://aasm.org/pregnant-women-good-sleep-is-one-of-the-best-ways-to-assure-a-healthy-baby/
      7. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-pregnancy/get-a-good-nights-sleep-during-pregnancy
      8. ↑ https://www.acog.org/womens-health/experts-and-stories/ask-acog/can-i-sleep-on-my-back-when-im-pregnant
      9. ↑ https://www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238
      1. ↑ https://www.nichd.nih.gov/newsroom/news/092019-pregnancy-sleep-position
      2. ↑ https://www.nichd.nih.gov/newsroom/news/092019-pregnancy-sleep-position
      3. ↑ https://www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238
      4. ↑ https://my.clevelandclinic.org/health/articles/6913-pregnancy-correct-posture--body-mechanics
      5. ↑ https://www.ucsfhealth.org/education/coping-with-common-discomforts-of-pregnancy
      6. ↑ https://my.clevelandclinic.org/health/articles/6913-pregnancy-correct-posture--body-mechanics
      7. ↑ https://www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238

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