Women health

Many pregnant women are curious about the best ways to sleep. Sleep problems are common during pregnancy, particularly in the third trimester, when finding a comfortable sleeping position is difficult. Some pregnant women may be concerned that certain body positions will harm their health or the health of their unborn child.

According to a National Sleep Foundation survey, 78 percent of pregnant women have more difficulty sleeping, with 15% experiencing restless leg syndrome during the third trimester.

During pregnancy, many women experience fatigue, especially in the first and third trimesters. Rising progesterone levels and the effort of carrying extra weight can exacerbate fatigue, which can be exacerbated by sleep deprivation.

Some strategies can assist pregnant women in sleeping better. We look at sleeping positions to try or avoid in this article, as well as sleep aids that are safe to use during pregnancy.

The Best sleeping positions

Back pain may be alleviated by sleeping with a pillow between the legs.

It is safe for a woman to sleep in any position she feels comfortable in during the first trimester, whether it is on her back, side, or stomach. Any combination of the aforementioned positions is acceptable.

The uterus has not expanded to the point where it is interfering with sleep. Hormonal changes, nighttime hunger, nausea, and other pregnancy symptoms, on the other hand, can make sleep difficult.

Sleeping on the left side is recommended as a woman enters her second and third trimesters. This position allows for maximum blood flow to the uterus while minimizing pressure on the liver. Women who are experiencing hip or back pain during pregnancy may find relief by putting a pillow between their knees or bending their knees while sleeping.

This position can be used by a woman who prefers to sleep on her right side. There isn't any evidence that this is harmful.

Other sleeping positions that may aid in the resolution of common issues include:

  1. Heartburn can be relieved by raising the upper body with a few pillows.
  2. To help with swelling and leg pain, elevate the legs with pillows.
  3. Cradling the body and providing additional back support with a body pillow or pregnancy pillow

Are there any sleeping positions that you should avoid?

Some sleeping positions, according to experts, are less healthy than sleeping on your side. These are some of them:

Stomach sleeping

Many pregnant women are concerned that sleeping on their stomachs will harm their babies. The uterus, on the other hand, provides excellent protection for the fetus, so there's no reason to avoid sleeping on your stomach in the first trimester.

Sleeping on the stomach becomes impossible or difficult for most women as their pregnancy progresses.

There is no need to be concerned if you still prefer to sleep on your stomach or if you occasionally wake up on your front. The baby will not suffer if you sleep on your stomach.

Using multiple sleeping pillows may allow some pregnant women to sleep on their stomachs. It's fine to use these devices and waking up on your stomach is perfectly safe.

Lie down on your back

Sleeping on your back during the third trimester, from the 28th week of pregnancy onward, puts pressure on the main blood vessels supplying blood to the uterus. The oxygen supply to the fetus may be reduced as a result of the increased pressure. It can also make a woman feel dizzy and have heartburn.

A study published in 2019 found that sleeping on your back while pregnant increases your chances of having a stillbirth. Similar conclusions have been reached in other studies.

This study, however, focused on the position in which a woman fell asleep rather than the position in which she moved during sleep. There's little evidence that rolling onto one's back while pregnant causes long-term harm. As a result, not all experts agree that sleeping on your back is the best option.

One study linking back sleeping to stillbirth did not control for other factors, according to a 2018 University of Utah interview with three high-risk pregnancy specialists. The experts also point out that the risk of stillbirth is low even in women who sleep on their backs.

If a woman is concerned that she wakes up on her back frequently, she can use pillows to support her body and keep her on her side.

Aids to sleep

A pregnant woman can use a variety of techniques to improve her sleep. If you're having trouble sleeping, try the following:

Requesting a vitamin deficiency test from a doctor. Restless leg syndrome is sometimes treated with folic acid or iron (RLS). Before taking supplements to treat any condition, it's critical to speak with a doctor.

Heartburn can be relieved by elevating the torso and head. Some women find that sleeping in a semi-sitting position, such as on the side in a reclining chair helps them sleep better.

Pregnancy pillows are being tested. Pillows come in a variety of shapes and sizes, and you can buy them all online.

Before going to bed, eat a small meal. Some women, especially in the first trimester, wake up ravenous. Protein-rich foods can suppress appetite, so eating nuts, fish, peanut butter, and meat before bed can help a woman feel satisfied.

Reduce heartburn by eating smaller, less fatty meals. Taking an antacid is a good idea. Antacids sold over the counter (OTC) are safe to use during pregnancy, but you should always consult a doctor before taking any medication, including OTC medications.

The talking went to the doctor because he was snoring. During pregnancy, severe snoring can make it difficult to breathe.


If a woman is having persistent sleep problems, she should consult her doctor.

Women who do not get enough sleep during their pregnancy may feel physically and emotionally exhausted. It can be difficult to work, go to school, or complete daily tasks when you are tired.

According to some research, a lack of sleep can cause mood disorders, such as depression, and can also lead to negative pregnancy outcomes, such as fetal growth restriction and preeclampsia. It can also result in secondary issues like fatigue-related accidents.

If a woman is having trouble sleeping during her pregnancy, she should talk to her doctor about how to get better sleep.


At any stage of pregnancy, getting enough sleep can be difficult. While there are no perfect solutions, there are a number of strategies that can help with sleep problems caused by pregnancy.

Women can use a variety of techniques to improve their sleep quality and ensure that they are sleeping in a position that is healthy for both the developing baby and themselves.

If a pregnant woman is having trouble sleeping or is sleeping excessively, a doctor can help.

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