What position should you sleep in during pregnancy? Peaceful nights with a baby bump
Many women complain of restless nights during pregnancy. At some point, the growing baby bump restricts freedom of movement, making sleeping on your usual side uncomfortable. Symptoms like heartburn, restless legs and vena cava syndrome can also disrupt your sleep. We’ll fill you in on which sleeping position is the best and a few tips to help you with poor sleep during pregnancy.
6 May 2024 • 5 min reading time
Sleeping positions during pregnancy: tips for a restful sleep.
In early pregnancy, only a few women have trouble sleeping – nausea and hormone fluctuations are more likely to have an impact during the daytime. So, as long as you can sleep well, the choice of sleeping position is entirely up to you.
Things become more problematic when complaints like heartburn or circulatory problems come along. Also, a growing stomach is often an obstacle to a restful night’s sleep, and in this case, sleeping on your side is more comfortable for most women.
Whether you sleep on your left or on your right is a matter of preference. The main thing is that you feel comfortable. The left side is usually recommended as a lying position during pregnancy – read on to find out why.
‘Pregnant women should only sleep on their left side!’ If you’ve heard this statement before and you’re concerned about yourself and your baby, we can reassure you: only you can choose your sleeping position – and you will probably roll onto your usual side in your sleep anyway.
That said, if you suffer from pregnancy-related heartburn, sleeping on your left side is actually recommended. In this position, the stomach acid passes less quickly into the oesophagus. When sleeping on your right side, however, this process speeds up.
If you wake up at night with heartburn, you don’t necessarily have to get up for a piece of bread, almonds or heartburn tablets. Instead, just turn over onto your left side and sleep comfortably.
In the first and second trimesters, many women find sleeping on their backs is still very comfortable. As your pregnancy progresses and your uterus slowly expands, you may experience back pain or digestive problems. From the third trimester, which begins at week 28 of pregnancy, you should also avoid lying on your back to reduce the risk of developing vena cava syndrome
Vena cava syndrome can occur in the last trimester of pregnancy, mainly when sleeping on your back but also on your right side. In these positions, the weight of the baby presses on the spine and the caval vein of the expectant mother.
If you notice symptoms such as dizziness, nausea, shortness of breath or water retention in your legs, this may be an indication of vena cava syndrome. To stimulate your blood circulation and thereby ensure your baby’s oxygen supply, you should turn over onto your left side while sleeping.
From 28 weeks, you’re best off making sure that you don’t fall asleep on your back, as this sleeping position is maintained longest throughout the night. However, if you turn temporarily onto your back during sleep or take short rests lying on your back, this is not a problem. If you are unsure, place a pillow under your knees to provide relief.
While sleeping on your stomach won’t be possible any more towards the end of your pregnancy, many women also wonder in the first weeks whether they may harm their child by sleeping on their stomach. Don’t worry, your baby is wonderfully protected from external influences by the uterus and amniotic fluid. Sleeping on your stomach is not dangerous and as long as it is comfortable for you, you can carry on doing so.
To make it easier to change your sleeping position and make the already restless nights in the last trimester more manageable, we recommend getting used to lying on your side beforehand.
There are many reasons why it is difficult to fall asleep and stay asleep during pregnancy. If you can’t find a comfortable sleeping position or find it difficult to relax in the evening, our three tips will help you.
A breastfeeding pillow is a sensible investment once your baby is born. But even before then, it’s great for supporting and relieving your growing baby belly. In the side position, you can lay your upper leg comfortably on the nursing pillow. If you tend to turn onto your back for an extended period when you’re asleep, you can put the pillow along your back as a block.
Always opt for a long nursing pillow with a flexible filling. Make sure the filling doesn’t crackle, so you won’t wake up from the sound.
Many pregnant women find it difficult to relax in the evening because their thoughts just won’t stop. Calm routines help to ensure relaxation. Why not try writing down your feelings and thoughts in a journal to get them out of your head? A soothing tea is also recommended to release stress. Be aware that some herbs are not suitable for pregnant women.
Meditation or slow yoga exercises may also help you focus on your own body awareness and find inner balance. If your thoughts revolve around the impending birth, we recommend hypnobirthing. This meditation helps you to let go of your fears and trust in yourself, your body and your baby during childbirth.
Restless legs are a common physical symptom of internal restlessness during pregnancy. To prevent this urge to move around in the evening, massages, alternating showers or evening walks can be integrated into everyday life.
These tips also help with water retention, which often occurs in the legs, feet and hands at the end of pregnancy. To rule out nutrient deficiency, you should seek medical advice if you have persistent restless legs or severe swelling.
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