Pregnancy sleeping positions - Which position is best?

Every woman knows how important it is to get enough while pregnant, but it’s not always easy to find the right position with your ever-growing baby bump. Many pregnant women experience pain in their back or hips and wake up the next morning feeling tired. Fortunately, there are sleeping positions that can help pregnant women get a good night’s sleep.

In this article, we would like to give you some tips and advice about sleeping positions for pregnant women and tell you which position is best for you and your baby. In addition, we’ll show you a few products that can help you sleep better at night.

What sleep problems occur during pregnancy? During which weeks?

Almost every pregnant woman is affected by sleep problems, because the body goes through many changes that we first have to get used to. Insomnia and sleeplessness during pregnancy can be frustrating and have a negative impact on your health. Of course, your belly grows from month to month, which can cause back pain. In addition, many women experience water retention in their legs.

During pregnancy, hormones make the muscle that closes the stomach and oesophagus slacker, which makes it easier for stomach acid to come up. In addition, the growing uterus puts pressure on the organs and therefore also on the stomach. This can also encourage heartburn at night.

When your baby is big enough to move around in your womb, you’ll start to feel kicks at night which often keep you from sleeping. Another problem that every pregnant woman experiences is the frequent need to go to the bathroom. Your larger uterus not only puts pressure on your stomach, but also on your bladder.

Altered sleep patterns during pregnancy

During pregnancy, your sleep rhythm will change because your body's needs are now very different. Most pregnant women report that they need more sleep during pregnancy. This is due to all of the changes that the body has to adjust to and to the fact that your circulation is more stressed than usual.

In addition, morning sickness ensures that many pregnant women wake up earlier than usual and don’t get the rest they need. Due to the issue mentioned above, you’ll have to deal with the combination of a greater need for sleep and increased problems sleeping. On average, pregnant women sleep about 9 hours a day, which is slightly longer than the usual 7 to 8 hours.

Pregnancy sleeping positions - What different positions are there?

In the next section, we’ll discuss which sleeping positions are best for pregnant women and what the advantages and disadvantages are. For most women, the side position is best as it is most comfortable for your large belly. However, as we usually move around while we sleep and don't just stay in one position, we’ll cover different positions.

The side position during pregnancy

Most pregnant women stay in the side position the longest, as they find it more comfortable than either the back or stomach position. From the third trimester on, most women spend the greatest amount of time in the side position due to the fact that their belly is now so big that other sleeping positions are usually no longer an option.

Sleeping positions during pregnancy: Is the right side best?

If you sleep on your side, the left side is better than the right. Sleep on your left side is better for your circulation, which ensures that your baby is better supplied with nutrients and oxygen. That is why the left side is so often recommended as the best sleeping position for pregnant women. 

Researchers found in a 2015 study that people who sleep on their right side are twice as likely to suffer from heartburn or digestive problems as those who sleep on their left side. Since pregnant women experience more heartburn anyway, you avoid spending several hours lying on your right side. Lying on your left side has also been shown to help the lymphatic system and the spleen.

The prone position during pregnancy

During pregnancy, it is not dangerous for the baby if you sleep on your stomach, because they are adequately protected by the amniotic fluid. However, the prone position becomes increasingly uncomfortable as your belly grows in size. If you often suffer from back problems, you shouldn’t spend too much time in the prone position, because it does not provide enough support for the spine.

The supine position during pregnancy

Sleeping on your back becomes more and more difficult as pregnancy progresses, because the weight of your belly presses on your organs and nerves. The supine position is no longer suitable as a sleeping position during pregnancy in the 3rd trimester, because the baby bump can put too much strain on the inferior vena cava.

However, you don't have to worry too much about sleeping in the supine position because most pregnant women instinctively avoid it. Many women experience dizziness, nausea or discomfort while in this position. If you notice that these symptoms occur while you’re in the supine position, you should turn onto your left side.

Sleeping positions during pregnancy: Nursing pillows help

Nursing pillows can be used not only after birth, but also before and during pregnancy. They are perfect as side sleeping pillows and relieve the pressure from the arms and legs of pregnant women. Likewise, pregnant women can alleviate their hip pain and heartburn by changing their sleeping position with a nursing pillow.

The pillow ensures that the legs and pelvis are in a straight position, which relieves pressure on the hips. It also reduces pressure on the abdomen, which relieves heartburn.

Zizzz products for a better night's sleep

The right pillow can ensure that our neck and shoulders are comfortable, which helps us sleep better throughout the night. At Zizzz, we offer soft organic pillows with a down or wool filling. We offer both goose and duck down pillows in several different sizes. Our down is ethically sourced and DownPass certified.

Our wool pillows are made with pure virgin wool from sheep raised in the beautiful Swiss Alps. You can adjust the size of these pillows to your personal preference. Our wool pillows can be machine washed at 30 degrees by using the wool programme.

Conclusion

Trouble sleeping during pregnancy is hardly surprising. Problems such as back pain or heartburn occur with greater frequency. The right sleeping position is important to counteract these problems as much as possible.

One of the best positions to sleep in during pregnancy is on your left side, which improves circulation and reduces the risk of heartburn. With pillows from Zizzz you support your body optimally while pregnant - for a good night’s sleep in every trimester.