Complicated nights are one of the things that make the third trimester of pregnancy so challenging. Lack of comfort, cramps, pain, an impossible-to-settle belly, or a baby who gets active as soon as night falls—finding the right sleeping position while pregnant sometimes feels like an impossible mission, or almost. Fortunately, generations of tired expectant mothers have discovered several comfortable sleeping positions during pregnancy: here are some options for you!
CONTENTS
- Pregnancy and sleep: a real waking dream
- The best position to sleep while pregnant: lying on your left side
- Two positions to avoid for better sleep while expecting
- Raising your legs at night: helpful or not during pregnancy?
- 3 essential items to rescue your third-trimester nights... and beyond!
- 7 foolproof tips to improve your sleep
Pregnancy and sleep: a real waking dream
Constant need to pee, headaches, stomach cramps, Gastroesophageal Reflux Disease (GERD), aching legs and back, cramps, fears about childbirth, nightmares, or the baby's movements... Insomnia and pregnancy seem logically and intimately linked. Add in the impact of hormonal changes and being woken by your partner, and you have a recipe for nights that are difficult, if not very difficult, to get through.
"Sleep as much as you can while you still can!" seems like an unfair order for those who would love to sleep but simply can't.
The best position to sleep while pregnant: lying on your left side
As soon as your belly gets bigger, the best (and sometimes only) position for sleep is often on your side, supported by an army of pillows, a bolster, or a pregnancy pillow, with your legs slightly bent.
The best tip? Slip a pillow under your belly and another between your legs to keep a comfortable position and feel good. (A pregnancy pillow here is an all-in-one must-have if you want to avoid a pillow overload).
Ideally, sleep on your left side to improve your blood circulation and breathing. As long as you feel okay, go for this position as much as you like, even if it means taking up the whole bed—or sofa.
Wondering about it? Sleeping on your stomach is another possible and safe option. If you find it comfortable, don't hold back. Your baby is perfectly protected by the amniotic fluid and can’t be crushed.
Two positions to avoid for better sleep while expecting
The recommendation isn’t absolute, but it applies to both cases. When pregnant, it’s best to avoid putting pressure on the vena cava.
Doctors, midwives, and OB-GYNs especially recommend that pregnant women—mainly in the third trimester, when your bump is heavy—avoid sleeping on the right side. Since the vena cava is located there, it risks being overly compressed, which can cause an issue called “vena cava syndrome” or “supine hypotensive syndrome.”
The vena cava is a large vein that returns blood from the lower body to the heart. It sits slightly on the right side and runs in front of the spine. During pregnancy, the vena cava can get “trapped” between the spine and the uterus.
Sleeping on your back can have the same effect, since the weight of the baby, uterus, and amniotic fluid now sits right above the vena cava.
If lying on your back or on your side causes you to feel unwell, have trouble breathing, feel faint, or dizzy, don’t panic! Simply roll gently onto your left side to re-establish good blood flow and you’ll feel better quickly.
Raising your legs at night: helpful or not during pregnancy?
Like most things that come down to how you feel during pregnancy—and without a doctor’s orders—it’s up to you to decide if slightly raising your legs in bed at night helps you sleep. In fact, a slightly elevated lower body can improve blood circulation and bring relief if you’re dealing with cramps or heavy legs.
For best results, slip a pillow right under the mattress to create an entire raised section, so you stay comfortable even if you move around.
And what about raising your head?
As for raising your head, if no other position works or if you feel nauseous or suffer from acid reflux, it’s about finding a compromise with the semi-reclined position.
Because your comfort comes before anything else, use your headboard to prop up large pillows and sink into them, or why not go for a reading pillow? These will let you settle into a semi-seated position that might give you relief.
No headboard or reading pillow? Place your pregnancy pillow behind your neck to find the best position you can.
3 essential items to rescue your third-trimester nights... and beyond!
- The pregnancy pillow is without a doubt the go-to accessory if you only choose one. While it may be bulky, that’s exactly why you can settle in comfortably at night. Rest your head on one end, keep the pillow along your body to support your belly, and tuck the other end between your legs—instant cocoon! Plus, after birth, the pregnancy pillow becomes a handy nursing pillow that you can also use to hold your baby comfortably for bottles. Don’t hesitate to pick a high-quality, attractive, removable cover model, so you can easily clean it.
- A reading pillow can also help you find a good position for sleeping while pregnant, as well as keep you comfy during restless nights or your favorite reading moments. It’s less versatile than a nursing pillow and still rather bulky, so choose it if the semi-reclined position is the only one you can tolerate, and, of course, if you’re passionate about reading. In a few months, you’ll even be able to use it with your child to read bedtime stories together.
- A comfortable and practical maternity pajama made of soft cotton with an elastic waistband that doesn’t dig in and enough room for your belly is also a great asset for more peaceful nights. You can pick one with or without a panel for extra support and, if you want, with or without a nursing feature, so you can keep using it once your baby is born.
7 foolproof tips to improve your sleep
- In the evening, have a light meal, but most importantly, choose easy-to-digest foods.
- Avoid coffee and tea as much as possible, since they are stimulants. Why? The caffeine and theine in them.
- Drink herbal teas! Good hydration supports healthy digestion, minimizes the risk of urinary tract infections, water retention, and nausea. Herbal teas are your friend during—and after—pregnancy. To sleep better, try teas made with verbena, linden, lemon balm, or orange blossom—they’re totally safe during pregnancy.
- Go to bed and get up at regular times—as much as possible—to support a healthy sleep cycle.
- Treat yourself to the pleasure of sleeping in a cool, well-aired, and tidy bedroom for more peaceful rest.
- Create a soothing bedtime playlist you’ll want to listen to. Piano, ballads, lullabies, white noise—treat yourself and, for an even better experience, invest in good headphones or a quality speaker with concert hall-worthy sound.
- Try acupuncture. If you have trouble sleeping, it can really help. This gentle alternative therapy can also be useful as you prepare for childbirth.
To sum up: better sleep during pregnancy mostly comes down to sleeping on your left side, relaxing with a pregnancy pillow, treating yourself to comfy pajamas, eating light at night, and drinking herbal teas. Now it’s your turn! Tell us what works best for you!
