Sleep positions during pregnancy – should you sleep on your back or your stomach?

Unfortunately, poor sleep during pregnancy tends to be the rule rather than the exception. Even though your need for sleep actually increases, it’s common for sleep patterns to change and sleep quality often gets worse. And maybe that’s not so strange. There’s no shortage of things that might keep you up at night: having to pee, getting thirsty, suddenly needing a snack. Not to mention an aching back or waking up to a sudden leg cramp! The list of pregnancy-related ailments that might disrupt your sleep is long – and the swirl of thoughts and worries about impending parenthood might not be the most effective sleeping aid. The bigger your belly gets, the harder it is to find a comfy sleeping position. This might all sound a little hopeless, but don’t lose faith – there are tons of things you can try to improve your sleep.

Sleeping on your back while pregnant

At the beginning of pregnancy, your sleeping position doesn’t usually matter. But the bigger your belly gets, the likelier you are to feel dizzy or faint when lying on your back. That’s because your uterus is heavy and is pressing against the vena cava, creating a drop in blood pressure. Supine hypotensive syndrome, as it is called, usually passes quickly if you lie on your left side.

Sleeping on your stomach

When it comes to sleeping on your stomach while pregnant, the most important thing is to see how it feels for you and your baby. Pregnant people tend to find that the baby lets them know if it doesn’t like a position. Still, it might be smart to avoid lying right on your stomach when it’s bigger – just to avoid putting too much pressure on your belly and baby. If you’re a dedicated stomach sleeper, you can actually reduce that pressure by lying on top of an inflatable swim ring and placing your belly in the hole.

Should you sleep on your left or right side while pregnant?

They say the left side is the best side for sleep, because it reduces pressure on the blood vessels and offers the best blood flow to all the important organs. It also helps the kidneys filter out waste and excess fluid. But nothing suggests that there is anything wrong with sleeping on your right side, either. Really, the most important thing is that you get good sleep – given the circumstances – and it’s generally preferable to change sleep positions a few times per night, so that you don’t overburden any particular body part – or wake up with a stiff neck.

Tips if you’re struggling to sleep while pregnant

Consider what is causing your poor sleep – like if you’ve started snoring or are having indigestion – and aim to implement fixes for the specific problem. If your back is bothering you, try to reduce the pain or discomfort. If you’re feeling anxious or overexcited, you’ll need to try something else.
We’ve gathered a few tips for improving your sleep here:

• Lie on your side and prop yourself up with a big pillow behind your lower back, which feels nice and will prevent you from rolling onto your back in your sleep. If you don’t have a big pillow at home, you might consider investing in a pregnancy pillow or breastfeeding pillow, which is useful after delivery as well.
• Fresh air and walks – or exercise if you can – usually improve sleep. But don’t exercise too late in the day, since it may wind your body up a bit.
• If you have trouble sleeping due to pelvic pain, try placing a pillow between your knees.
• If your legs or feet are swollen, it can be nice to elevate them with a few pillows under your legs.
• A lot of people sleep better with a weighted blanket, which has a soothing and embracing effect that can make it easier to relax. It is okay to use a weighted blanket while pregnant, as long as it feels good. However, it’s important not to use one if you also have young children in the bed.
• A cool, quiet and dark bedroom is a universal trick for better sleep – both during pregnancy and any other time.
• If nausea is disrupting your sleep, try having a light snack before bed.
• If you’re struggling to sleep because of a stuffy nose, try talking to your doctor or midwife, who may be able to help you out with a nasal spray that you can use during pregnancy. A humidifier in the bedroom can also help with a stuffy nose.
• As always, avoid caffeine and screens for a while before bedtime, since they can make it harder to unwind.
• And it’s always important to have a good sleep routine. If you struggle to sleep, it may be even more important to establish a routine and try to go to bed at the same time every day.
• If you find yourself awake, it’s better to get up for a while then to lie in bed staring at the ceiling. Read a book, meditate, or do something else to redirect your thoughts. You might be able to fall back asleep later.
• If indigestion is disrupting your sleep, you can read more here about what to do.
• Most sleeping pills are not approved for use during pregnancy, but if your struggle to sleep is severe enough that it’s absolutely necessary, a doctor might be able to prescribe an antihistamine. These are usually used for allergies, but they also cause drowsiness. However, this is absolutely not something you should explore on your own – always talk to a doctor!

Some people experience changes in their sleep late in pregnancy, probably because unconsciously, the body is getting ready to take care of a baby. It’s like practice for those nights that will soon be spent awake taking care of your little one. That may sound lousy, but it’s good to be prepared for the fact that as of now, you likely won’t be sleeping the way you once did – and it’s best to just accept it. Stress about not being able to sleep can turn into a vicious cycle that disrupts sleep even more. So keep in mind that your body can manage periods of less sleep – more than you might even realise. But in that case, it’s even more important to try to prioritise recovery when you have the opportunity. What recovery looks like will differ from one person to the next: for some it could mean a walk in the woods; for others it could mean lying down on a yoga mat or simply staring through the window for half an hour.

Please note that all information above is based on Swedish recommendations.