Health Knowledge

Pregnancy And Sleep How To Sleep Comfortable During Pregnancy

Sleep during pregnancy could be difficult to scoop in as it is very difficult to find any suitable position to rest in. Besides that hormonal fluctuation,  the growing baby bump and restless leg syndrome (RLS) could really hamper the comfortable sleep that everyone desires during pregnancy. Other than that anxiety, and excitement also plays a hindrance to the mother’s sleep.

Like any other person, even pregnant women also need to sleep the most for the benefit of both the mother and the child.

Sleeping Positions During Pregnancy

There are several different positions that you can try while sleeping during pregnancy. You can try sleeping on your back, on your side, on your stomach, and on your left side. All of these positions are safe for your growing baby. 

  • Sleeping on your side

  • Many women are told that side sleeping benefits both the mother and the unborn baby. This is not necessarily true. However, you should try to avoid sleeping on your back as much as possible during your pregnancy. This is because sleeping on your back can put pressure on your uterus’s main blood vessels. This can reduce the blood flow to the baby and affect its health. As a result, your baby will become less active and have changes in heart rate patterns.
  • Another reason for not sleeping on your back during pregnancy is that breathing is hard. It can also cause discomfort in your tummy. It can also lead to a ballooning breast. Side sleeping is safer for your baby and will make you more comfortable. If you’re unsure about whether sleeping on your side is safe for you, talk to your doctor.
  • Research has shown that sleeping on your side during pregnancy may help you deliver a healthier baby. By reducing the pressure on your major blood vessels, you’ll be less likely to experience high-risk pregnancies. In addition, sleeping on your side can reduce the risk of stillbirth by up to half. You can make this position more comfortable by bending your knees and using a pillow to support your belly.
  • Pregnant women are advised to sleep on their sides starting at around 28 weeks. This position is appropriate for nighttime sleeping and daytime naps. It is also OK to sleep on your back if you need to, but it is important to start each sleep on your side.

2. Sleeping on your left side at a 45-degree tilt

  • Sleeping on your left side at a forty-five-degree tilt during pregnancy is safe and can help you avoid morning sickness. However, if you wake up feeling light-headed and uncomfortable, you may not have been sleeping in the correct position. To correct this, sleep with a pillow between your back and the mattress. This will prevent you from rolling over and will also comfort you.
  • When pregnant, it’s best to avoid sleeping on your stomach or back. This will allow the baby’s blood to flow more freely, which will keep your body from feeling constipated and uncomfortable. Additionally, sleeping on your side will prevent you from compressing the large vein in your lower abdomen. The uterus presses against this vein, which results in slower blood flow and decreased circulation throughout your body. When this occurs, you may feel choking or light-headed.

3. Foetal Position

  • Another helpful sleep position during pregnancy is the foetal position. This position involves the legs bent and your knees drawn toward the upper body. This position can help alleviate pain in your right shoulder and ease pressure on the bladder. You may also want to try using a pillow between your knees to support your abdomen and lower back. Despite the benefits, this position is not recommended for everyone. The reason is that the lungs can shift and the heart may have to work overtime.

If sleeping on your left side during pregnancy is not an option, you can also prop up your upper body at a 45-degree tilt to prevent pressure on the IVC. Elevating the head of the bed can relieve this pressure as well. Additionally, you may be able to sleep on your stomach for a while. This is okay until the eighth or ninth week, although you may feel like you’re sleeping on a watermelon.

Other Routine That Would Actually Assist You In Having A Better Sleep

  • If you have difficulty sleeping, try developing a new sleep schedule. A consistent bedtime routine is one of the easiest ways to help yourself fall asleep and stay asleep at night. Getting plenty of rest can improve your pregnancy. Taking a nap during the day is beneficial for you and your baby. While you’re pregnant, you should try not to consume caffeine or alcohol a few hours before bedtime.
  • Keeping active and light exercising can help you fall asleep and stay asleep. Avoid drinking caffeinated beverages after three in the afternoon, and try not to take more than 200 milligrams of caffeine a day. 
  • Other than the exercise you can also practice some light yoga to keep yourself active.
  • Also, avoid alcohol and smoking, both of which can be detrimental to your baby.
  • While pregnancy can be exciting, it can also be a stressful time. Stress can affect your mental health and prevent you from getting a good night’s sleep. You may worry about your baby’s health, finances, and many other things. You may also suffer from nightmares or vivid dreams, and a lack of rest can interfere with your ability to fall asleep.
  • Some medications can be helpful for insomnia during pregnancy, but they should only be taken after consulting with your doctor. While most medications are safe, some have adverse effects on your unborn child.
  • Drink a small amount of water before sleep so that you don’t have toilet distractions in-between rest.
  • Consider eating light before bed in order to avoid heartburn and acidity before sleep.
  • Also, sleep on a full or double bed size mattress to get proper sleep. Experts suggest a pillow top or euro top mattress is ideal for sleeping during pregnancy. 


Finally, while concluding it can be simply stated that sleep during pregnancy could be a little stressful and hampered but with the right ways and techniques, you can still get a comfortable sleep during pregnancy.

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