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I've had countless patients ask me "what's the BEST sleep position for when you're pregnant?" With the body changes that come with pregnancy, I often have patients tell me about their frequent bathroom breaks, hip pain, back pain, neck pain, and pubic bone pain. On top of comfort, there's the question of safety: what's the best sleeping position for pregnancy?
First: there is no single "correct" way to sleep - everyone is different and there is no one size fits all solution. If you are having significant trouble sleeping and these simple tips don't help, please seek professional medical advice!
Your Position
Side: This is the position I recommend to everyone. While many will suggest sleeping on the left side is better for blood flow - there is no evidence of a significant difference between right and left side sleeping. Basically - whichever one you like better, do it! Sleeping with a pillow between your legs, and a pillow supporting your stomach (as shown below) can be very helpful too.
Back: there is the possibility that the weight of the baby and the uterus can compress the vena cava - the majority artery in our abdomen - when sleeping on your back. There is some evidence that links this with lower birth weights and other complications. Compression here can cause low blood pressure, nausea, dizziness, and shortness of breath. Luckily if you move off your back, these symptoms generally quickly resolve. While I wouldn't necessarily recommend sleeping on your back after about 20 weeks, if you wake up on your back don't panic. It's not a bad thing to be on your back for short amounts of time.
Stomach: While I've had patients who slept on their stomach throughout pregnancy (and delivered healthy and happy babies), I wouldn't necessarily recommend it. Stomach sleeping is my least recommended position for anyone - pregnant or not. Often your neck is rotated and extended for the whole night which can put strain on the muscles. Honestly it will probably be uncomfortable to lay on your stomach as it gets larger through pregnancy, and if you are uncomfortable it will be hard to get good, restful sleep.
Tools
When patients tell me they "can't possibly stay in that position the whole night" I will explain its a lot easier to do so if you are supported in that position. Pillows, towels, and blankets can all be helpful for getting comfortable in a sleep position.
Pillows:
The long pregnancy one: you can of course go the Amazon route, but if you're looking for organic materials most expecting mothers suggest Etsy.
Just the belly: there is Beno, and many many Amazon versions.
Nice pillows for any time: Beautyrest White Feather and Down Fiber Pillow, available on Bed Bath and Beyond. This is great for those who don't want a pillow taking up their entire bed. Full disclosure - this is the pillow I use!
Wedge:
Sleep Routine
Try going to sleep and getting up around the same time each day if possible.
Sound machines and fans can be helpful as white noise.
Keeping the room around 65°F (for adults) is best for sleep.
Try a pre-bed time activity that is more calming - like reading, doing a puzzle, or meditating. (Try to not scroll mindlessly on your phone right before bed!).
About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1
Caitlyn is a pelvic health and orthopedic physical therapist who has extensive experience treating pregnant and postpartum patients. She is board certified as an orthopedic specialist and is a pregnancy and postpartum exercise specialist.
Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.
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