What Are Some Safe Sleep Positions During Pregnancy?

Getting enough sleep during pregnancy can be a challenge. As your body changes, finding a comfortable position becomes more and more difficult. Wondering about safe sleep positions during pregnancy? 

We speak to Lela Cupp, APRN, a certified nurse midwife at INTEGRIS Health Medical Group Women’s Woodward, to learn more. 

“Your body goes through significant changes during pregnancy, affecting everything from hormones to physical comfort, which in turn impacts sleep,” Cupp says. “Don’t hesitate to reach out to your health care provider to discuss any pregnancy or sleep-related challenges you’re facing.”

Why sleeping positions matter during pregnancy

What to know: The position you sleep in can influence blood flow, back pain and overall well-being, making it important to prioritize both comfort and safety for a good night’s rest.

• Hormonal shifts, like an increase in progesterone, can make you feel more tired during the day and disrupt your sleep at night.
• As your uterus grows, it can put pressure on your bladder, back and other organs, leading to discomfort.
• A proper sleep position can improve blood circulation to the baby and reduce common pregnancy-related issues like backaches and swelling.
• Getting enough rest is vital for both your health and the baby’s development.

The best sleep positions for pregnancy

Best options: For a restful night, side sleeping is highly recommended, especially on your left side. If you struggle with heartburn or shortness of breath, a semi-reclined position may offer relief.

• Sleeping on your left side helps improve blood flow to the placenta and kidneys while reducing pressure on the liver.
• Placing a pillow between your knees can align your hips and alleviate lower back pain.
• Using a wedge pillow to slightly elevate your upper body can help ease heartburn and acid reflux.
• A body pillow can provide additional support and comfort for your belly and back.
• Avoid sleeping flat on your back in later pregnancy stages, as it may compress major blood vessels and reduce blood flow.

Sleeping on your side is often considered the best sleep position for pregnant women. This position, particularly sleeping on the left side, optimizes blood flow and nutrient delivery to the placenta.

• This position allows for maximum blood flow from the inferior vena cava (IVC), a large vein that runs parallel to your spine.
• Sleeping on the left side during pregnancy can reduce pressure on your liver and kidneys.
• It helps decrease swelling in your legs, ankles and feet.

Semi-reclined positions can be a good alternative if you experience heartburn or shortness of breath. Propping yourself up with pillows can alleviate these symptoms while keeping pressure off your back.

• This elevated position helps prevent stomach acid from traveling back up the esophagus.
• It can make breathing easier by reducing pressure on your diaphragm from the growing uterus.
• Ensure you have enough pillows to support your back and neck properly.
• Avoid slumping, as this can still put pressure on your abdomen.

Sleep positions to avoid

What to avoid: As your pregnancy progresses, it’s best to avoid sleeping on your back and stomach. Both positions can cause discomfort and potential health concerns for you and your baby.

• Avoid sleeping on your back, as it can compress major blood vessels and reduce circulation.
• Lying flat on your back may increase back pain and cause breathing difficulties.
• Sleeping on your stomach becomes increasingly uncomfortable and impractical as your pregnancy progresses.
• Back and stomach sleeping can place unnecessary pressure on your abdomen and the growing baby.

Sleeping on your back should be avoided, especially after the 20-week mark. This position can cause the weight of your growing uterus to press on the vena cava, restricting blood flow.

• This pressure can reduce blood flow to the baby.
• It may lead to symptoms like dizziness, shortness of breath and a drop in blood pressure.
• Back sleeping can also contribute to backaches and the development of hemorrhoids.
• If you wake up on your back, simply roll over to your side.

Sleeping on your stomach is generally safe in early pregnancy, but becomes impractical and uncomfortable as your belly grows. Your body will naturally signal when it’s time to change positions.

• In the first trimester, your uterus is still small and protected by the pubic bone.
• As your abdomen expands, this position will become physically impractical.
• There’s no evidence that it harms the baby, but it won’t be a comfortable option for long.

Tips for better sleep during pregnancy

Some tips: Making a few adjustments to your sleep environment and routine can significantly improve your sleep quality. Small changes, like using pillows for support or establishing a relaxing bedtime ritual, can help you get the rest you need. Safe sleep for pregnancy is achievable with a few simple strategies.

• Invest in a good pregnancy pillow or use multiple regular pillows to support your back, belly and legs.
• Create a calm and relaxing bedtime routine, such as taking a warm bath, reading a book or practicing gentle stretching.
• Ensure your mattress provides adequate support. If needed, add a mattress topper for extra cushioning.
• Drink plenty of fluids during the day, but try to limit them an hour or two before bed to minimize nighttime bathroom trips.

Find a doctor at INTEGRIS Health

We are here to help: Your health and your baby’s well-being are our top priorities. If you have any questions or concerns about pregnancy, sleep positions or any other aspect of your pregnancy, our team of dedicated health care professionals is here to provide guidance and support.

At INTEGRIS Health, we are committed to helping you navigate your pregnancy journey with confidence and peace of mind. Schedule an appointment to ensure you and your baby receive the best possible care.

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