What Are Unsafe Sleeping Positions During Pregnancy?

When I first started working as a neonatal nurse, I quickly realised how much conflicting advice expectant mothers receive about sleeping positions. Friends, family, and even strangers seem to have an opinion.

"Don't sleep on your back!" "Always sleep on your left side!" It's a lot to process, especially when you're trying to ensure the best for your baby. Having seen countless pregnancies up close, I wanted to share a clear, concise guide to help other expectant mothers navigate this confusing topic.

Sleeping on your back during pregnancy can be risky, particularly in the later stages, as it may compress a major blood vessel and reduce blood flow to your baby. While sleeping on your stomach becomes uncomfortable as your belly grows, side-sleeping, especially on your left side, is generally the safest position.

Why Is Sleep Position Important During Pregnancy?

The position in which you sleep can significantly affect your comfort, circulation, and the well-being of your baby. Here are some key reasons why sleep position is crucial during pregnancy:

• Preventing Vena Cava Compression: Sleeping on your back, especially in the later stages of pregnancy, can compress the inferior vena cava, reducing blood flow to your heart and baby.
• Optimising Blood Flow: Side-sleeping, particularly on your left side, promotes better blood flow to your heart and placenta, ensuring your baby receives optimal oxygen and nutrients.
• Reducing Pressure on Organs: Proper sleeping positions can alleviate pressure on your liver, kidneys, and other vital organs, improving overall comfort and function.
• Improving Sleep Quality: A comfortable sleep position can help you fall asleep faster and stay asleep longer, leading to better rest and reduced fatigue.
• Enhancing Baby’s Health: Adequate sleep is crucial for your health and your baby's development, contributing to better outcomes during pregnancy.
• Minimising Pregnancy Discomforts: Good sleep positions can help alleviate common pregnancy discomforts such as back pain, hip pain, and heartburn.
• Promoting Overall Well-Being: Quality sleep supports your immune system, mood, and ability to cope with the physical and emotional demands of pregnancy.

Understanding and adopting the right sleep positions can make a significant difference in your comfort and your baby’s health throughout pregnancy.

Unsafe Sleeping Positions During Pregnancy

Is Sleeping on Your Back Unsafe?

Yes, sleeping on your back, especially in the later stages of pregnancy, can be risky. When you lie on your back, the weight of the growing uterus can compress the inferior vena cava, a major blood vessel, reducing blood flow to your heart and your baby.

This can lead to dizziness, shortness of breath, and even an increased risk of stillbirth in the third trimester.

Is Sleeping on Your Stomach Unsafe?

Sleeping on your stomach is generally safe during the first trimester. However, as your belly grows, it becomes uncomfortable and impractical.

By the second and third trimesters, stomach sleeping can put unnecessary pressure on your growing uterus and baby, leading to discomfort and potential complications.

Safe Sleeping Positions During Pregnancy

Is Sleeping on Your Left Side Safe?

Sleeping on your left side is considered the best position during pregnancy. This position improves blood flow to your heart and the placenta, providing optimal oxygen and nutrients to your baby. It also helps your kidneys efficiently eliminate waste products and fluids from your body, reducing swelling in your ankles, feet, and hands.

Is Sleeping on Your Right Side Safe?

While sleeping on your right side is generally safe, the left side is slightly more beneficial due to its impact on blood flow. However, alternating sides can help prevent stiffness and discomfort. Just avoid long periods on your back or stomach.

What About Sleeping Sitting Up?

Is It Safe to Sleep Sitting Up?

Sleeping sitting up can be a safe and comfortable option, especially if you experience heartburn or shortness of breath. Using pillows to support your back and neck can help you maintain a comfortable position and prevent issues associated with lying flat.

Tips for Comfortable Sitting-Up Sleeping

To sleep sitting up, use a recliner or a bed with multiple pillows to prop yourself up. Ensure your back is well-supported, and consider using a pillow under your knees to reduce strain on your lower back. This position can help alleviate some of the common discomforts of pregnancy, such as acid reflux and shortness of breath.

How to Transition to Safer Sleeping Positions

Using Pregnancy Pillows

Pregnancy pillows, like our Butterfly Maternity Pillow®, can provide the necessary support to help you transition to and maintain a safe sleeping position. These pillows are designed to support your belly, back, and hips, keeping your spine aligned and reducing pressure points.

One of the primary benefits of pregnancy pillows is their ability to help you maintain a side-sleeping position throughout the night. Our wedge-shaped Butterfly Maternity Pillow® is specifically designed to prevent you from rolling onto your back. By placing the wedge under your belly or behind your back, it creates a barrier that makes it difficult to shift into an unsafe position. This targeted support not only enhances your comfort but also helps you adhere to the recommended side-sleeping position, promoting better blood flow and reducing the risk of complications.

Establishing a Sleep Routine

Out of all the tips when it comes to better sleep while pregnant, sticking to a consistent sleep routine is one of the best ways to promote better sleep hygiene and comfort. Go to bed and wake up at the same time every day, even on weekends. Create a calming bedtime routine that includes activities such as reading, gentle stretching, or taking a warm bath. This routine signals to your body that it’s time to wind down and can help you fall asleep more easily.

FAQs About Sleeping Positions During Pregnancy

Can I sleep on my stomach while pregnant?

Sleeping on your stomach becomes uncomfortable and potentially unsafe as your belly grows. By the second and third trimesters, this position can put unnecessary pressure on your uterus and baby, leading to discomfort and potential complications.

Is sleeping on the right side safe during pregnancy?

Yes, but sleeping on the left side is generally considered more beneficial. The left side improves blood flow to the heart and placenta, ensuring better oxygen and nutrient delivery to your baby.

Can I sleep sitting up while pregnant?

Yes, sleeping sitting up can be safe and beneficial if done comfortably. Using pillows to support your back and neck can help alleviate common pregnancy discomforts such as heartburn and shortness of breath.

How can I stay on my side while sleeping?

Using pregnancy pillows can help keep you in a side-sleeping position. These pillows provide support for your belly, back, and hips, making it easier to maintain a comfortable and safe sleeping posture throughout the night.

Closing Thoughts

Navigating the world of pregnancy sleep can be challenging, but having the right information makes a huge difference. Sleeping in the correct position enhances your comfort and promotes the health of your baby. By understanding which positions to avoid and how to maintain the best ones, you can sleep more soundly and confidently throughout your pregnancy. 

For added comfort and support, our Butterfly Maternity Pillow® can be a great companion. Discover more about our high-quality maternity products and take a step towards better sleep and well-being.

*The shape of the Butterfly Maternity Pillow® is a registered trade mark of Weekly Sales Pty Ltd