Many people have a favorite position for going to sleep. However, if a person | s most comfortable position is tummy down, they might wonder whether that is safe during pregnancy.
When pregnant, many people have trouble getting or staying comfortable while sleeping.
People may worry that their sleeping position will affect their baby.
In this article, we will examine whether sleeping on the stomach while pregnant is safe. We will also look at the best sleeping positions during pregnancy and the ones to avoid.
Is it safe to sleep on the stomach while pregnant?
There is no evidence to suggest that sleeping on the stomach during the early weeks of pregnancy causes harm. The uterine walls and amniotic fluid cushion and protect the fetus.
However, most people find it increasingly challenging to sleep on their stomach as their abdomen grows and raises the torso, altering the natural curvature of the spine.
Sleeping on the stomach may also cause neck and shoulder problems, such as pain, stiffness, and soreness. Some people experienceTrusted Source lower back pain and pelvic girdle pain during pregnancy, which make it more difficult to sleep.
Researchers have observed links between a reduction in sleep quality and several outcomes during pregnancy, such as:
A person who prefers sleeping on their stomach may consider using a stomach sleeping pillow with an area cut out for the belly.
Best sleeping positions during pregnancy
Doctors usually recommend people sleep on their side during pregnancy. A reviewTrusted Source suggests that sleeping on either side while pregnant is safe.
Left side
Many consider sleeping on the left side the “ideal” sleeping position during pregnancy. This is mostly due to blood flow.
In theory, sleeping on the right side, particularly in the latter stages of pregnancy, may compress the IVC, reducing blood returning to the heart and decreasing placental blood flow.
However, recent researchTrusted Source indicates that people who sleep on their right side while pregnant are no more likely to experience late stillbirth than people who sleep on their left side. Going to sleep on either side appears to be equally safe.
Sleeping positions to avoid
The National Institutes of Health (NIH) funded an analysis in to examine sleeping position and adverse outcomes during pregnancy.
They found no connection between going to sleep on the back or right side until the 30th week of pregnancy and complications linked to a decrease in placental blood flow, such as:
These findings suggest that the sleeping position in early to mid-pregnancy may not increase the chances of complications. However, the study did not observe the last 2 months of pregnancy.
Other researchTrusted Source found sleeping on the right or left side throughout pregnancy to be equally safe.
Back sleeping
Sleeping on the back during the third trimester may increaseTrusted Source the chances of stillbirth in a small number of people.
This is because the weight of the uterus could compress the IVC and aorta. The aorta is the large artery that carries oxygenated blood from the left side of the heart to other parts of the body. This compression could reduce blood flow to the fetus.
Research indicates that back sleeping from 28 weeks of pregnancy may increase stillbirth risk by 2.6 timesTrusted Source compared with side sleeping. Side sleeping during the third trimester could reduce late stillbirth by almost 6%.
stillbirth
preeclampsia
low fetal birth weight
reduced fetal growth rate
People should not worry if they wake up on their back in the late stages of pregnancy, but they should roll onto their side to go back to sleep.
How to change sleeping positions during pregnancy
People who find it uncomfortable to sleep on their side can try placing a firm, supportive pillow under the abdomen to reduce lower back stress.
Placing a firm pillow behind the back and legs can also make it more difficult to flip over during the night onto the back.
People who find it difficult to sleep propped up could try placing pillows behind their upper back to find a comfortable angle.
Other ways to improve sleep during pregnancy
People experience a wide range of symptoms and bodily and hormonal changes during pregnancy that may interfere with sleep, such as:
insomnia
gastroesophageal reflux disease
sleep apnea
restless legs syndrome
an increase in nighttime urination
back pain
shortness of breath
increased abdomen size
People can try a range of techniques to relieve their symptoms and improve sleep, including:
going to bed and getting up at the same time each day
aiming for 7–8 hours of sleep each night
drinking enough water
avoiding caffeine late in the day
avoiding long naps during the day
exercising regularly
trying gentle activities, such as yoga, swimming, or tai chi
eating a healthful, balanced diet
taking antacid medications to reduce acid reflux
avoiding spicy, fried, acidic, and fatty foods
eating smaller, more frequent meals
avoiding drinking too much water and other fluids before bed
trying iron and folate supplements for restless legs syndrome
eating a few plain saltine crackers before bed to reduce nighttime nausea
speaking with a doctor about sleep apnea or using a continuous positive airway pressure machine
using relaxation techniques, such as visualization, breathing exercises, or meditation
Pregnancy pillows
During pregnancy, a person sleeping on their side should keep their knees bent at a comfortable angle and place a thin, soft pillow between their knees to reduce lower back stress. A pregnancy pillow shaped like a crescent can offer support to the arms and knees alike.
People with heartburn can also try putting a pillow under their upper body to raise it slightly to reduce the risk of reflux.
During late pregnancy, people experiencing shortness of breath may also benefit from lying on their side or having pillows propping up their upper body.
Elevating the legs slightly with a pillow may also help individuals with leg swelling or pain.
Summary
It is generally safe for people to sleep on their stomach during pregnancy, although it may be uncomfortable and cause back or neck pain.
Research suggests that it is safe for people to sleep in whichever position they prefer until around 30 weeks of gestation. However, in the latter stages of pregnancy, people should try to sleep on their side — ideally, their left side for optimal blood flow to the fetus.
People should avoid sleeping on their back from 28 weeks of pregnancy to prevent adverse symptoms and outcomes.
when should i stop sleeping on my stomach during pregnancy?
