Best Sleep Positions During Pregnancy

Best Sleep Positions During Pregnancy | Baby Chick

Best Sleep Positions During Pregnancy

Sleep. It’s every mamas best friend. But as many women know, sleep can be difficult to get when you’re pregnant and even more so once you have your baby. But when you’re pregnant you’re more than likely tossing and turning each night trying to find a comfortable position. (That and getting up to pee every hour.) It then takes forever before you finally fall asleep. And if you’re like me, who usually sleeps on her stomach, your normal sleep positions don’t work.

There are many reasons for these new discomforts that you’re feeling while lying in bed. Those being back pain, heartburn, your growing bump putting pressure on your bladder, and having shortness of breath or feeling lightheaded. All of these can cause major pregnancy insomnia. But there are some sleeping positions that can hep you get that much needed rest that you are desperately seeking. Here are the best sleep positions to use during pregnancy.

1. Sleeping On Your Side

The best sleep position during pregnancy is to be on your side. Preferably, the left side. The reason for this is laying on your left side releases any pressure that might be on your vena cava (a large vein that runs down the right lower side of your body and is responsible for bringing all the unoxygenated blood from your lower extremities to you heart). Your vena cava is responsible for sending blood to your uterus, which increases the amount of blood, oxygen and nutrients that reach the placenta and your baby. This is why sleeping on your left side is preferred, however, I don’t want you to lose any more sleep if you end up sleeping on your right side. As long as you are switching positions each night or even throughout the night (which I’m sure you are) you are doing just fine.

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

All images are taken by Chelsea Renee Photography

And when sleeping on your side, I’m a big advocate of finding a good pregnancy pillow that will keep you comfortable throughout the night. I’m using this pregnancy pillow from Suyeeson and highly recommend it. As you can see, when laying on your left side, you can keep your legs and knees bent, and put one side of the pregnancy pillow between your legs. I’ll demonstrate the other sleep positions with this pillow.

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2. Support on Your Back and Belly

If you are experiencing back pain when trying to sleep, the side lying position is also helpful. I recommend putting a pillow behind your back for more support and tucking the side of the pregnancy pillow under your abdomen. This will help relieve some pressure off of your back.

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

The side lying position can also help if you add more pillows in-between your legs. This will help open your pelvis and take pressure off of your lower back.

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

As you can see here, I have crossed the two ends of the pregnancy pillow under my legs to help open my pelvis and relieve lower back pressure.

3. Sleeping Elevated

Tons of women suffer from heartburn during pregnancy. And during the night is when it can really flare up. To help with this, you may want to try propping up your upper body. Having your upper body elevated will help the acidity that builds up to stay down. Here are some different ways you can do that with a pregnancy pillow.

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

This position can also help if you are experiencing shortness of breath or feeling lightheaded.

The best part about having a good pregnancy pillow is that when you are changing your position in the middle of the night, you don’t have to rearrange your pillows every time. It’s one and done! As you can see from my demonstration here:

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

A pregnancy pillow is also a great investment even after you have baby. There are tons of ways that you can continue to use it!

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

These sleep positions that I’ve mentioned may not sound completely comfortable to you, especially if you are used to sleeping on your stomach or back. But I promise that they will help! With proper positioning and a good pillow, your sleep will get better.

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NOTE: It’s normal for you to not stay in one position all night, and rotating positions is fine. Just know that the two positions that you should avoid during pregnancy is 1) sleeping on your back, and 2) sleeping on your stomach. When sleeping on your back, the weight of baby on your back could cause problems with backaches, breathing, the digestive system, hemorrhoids, low blood pressure and a decrease in circulation to your heart and your baby. Sleeping on your stomach will apply too much body weight and pressure on your uterus and growing baby. Stay safe by sticking to the positions that I’ve listed above.

Were there any positions or pillows or products that helped you get a better night’s sleep while pregnant? We’d love to know! Please share your experience and recommendations in the comments below.

Cheers to better sleep!

how to get better sleep when you are pregnant, pregnancy sleep pillow, sleep positions during pregnancy, baby chick

About the Author /

Nina is The Baby Chick® & CEO of Baby Chick®. She is a baby planner, birth doula, postpartum doula, childbirth educator, newborn care specialist, and a mother. With over eight years of experience, she has supported hundreds of families during their pregnancies, births, and postpartum journeys.

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Instagram post 17899717765403522 ❤️ How to Help When Visiting a New Mom – Podcast Ep 21 ❤️⁠
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Becoming a new mother, whether it be your first baby or your sixth, is filled with so many emotions. 🎢 Figuring out your new normal can take a minute as you recover from giving birth and get to know your new baby. People will be at your doorstep in no time wanting to congratulate you and meet your baby, but sometimes people aren't necessarily thinking about what they can do for YOU to be helpful. If you know someone who has recently had a baby or if you are currently expecting, today’s podcast episode is for you! ❤️ {Link in bio!}⁠
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Going to keep it real here, your fitness game is going to change after having kids. If you were crushing it before having babies, you're going to find that the free time for working out isn't what is used to be.⁠
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Regardless of where you were at, there are things you can do to make your heath a priority and be a good example to your little ones.⁠
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1. Don't rush back. There's no gold star here. Take your time, get the clearance from your OB/midwife and start when you're ready.⁠
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2. Schedule your workouts. Like most things in life now, you're on a schedule. Create time in your new life for you -- you'll thank yourself later.⁠
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3. Ask for Help. Chances are high that the Mom down the street is looking for some kid free time as well. You take an hour, she takes an hour and we're all better off for it.⁠
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4.  Embrace the little things. Your day will present opportunities to get your butt moving. Find them.⁠
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5. Get a new outfit. Because, duh.⁠
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6. Join a fitness community. It's scientifically proven that external motivators work when it comes to starting and sticking with a fitness routine. Utilize your community for support and motivation.⁠
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When you meet your baby(ies) and your whole world changes. 💕
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Speak your partner's love language in postpartum. Send this resource to your loved one so that they can make you feel loved and supported in a meaningful way.⁠
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Instagram post 17934950050319412 EXACTLY! 🙌 I wish more moms knew this and didn't feel pressured to say yes automatically to guests--of course, unless they want to! 😊 But you can always say no and not right now. Take your time to bond with your new baby. If you want people to come over, great! But don't feel bad if you don't and want more time alone with your family. People who love you should understand. ❤️⁠
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Instagram post 17857907638591275 Dinner time with toddlers can oftentimes be hectic and stressful. Sometimes they’ll eat what you’ve made them and other times they won’t. 😒 We’ve been there! This is why we are sharing two yummy dinner recipes that have been toddler approved that the whole family can enjoy—Taco Pizza and Stuffed Sweet Potatoes! 😋
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We substituted sour cream in these recipes with @stonyfield YoBaby yogurt because it provides not only the calcium they need, but also probiotics, protein and vitamin D! 👍 (Our pediatrician says our little guy needs 2-4 servings of dairy per day!) The yogurt still has that tangy flavor that you’re looking for but with even more benefits! Cheers to full tummies and happy families! 🙌 #ad #stonyfield
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