Many women find themselves wondering how best to sleep when pregnant. Sleep issues are common during pregnancy, especially in the third trimester, when finding a comfortable sleeping position can be challenging.

A National Sleep Foundation survey found that 78% of women have more trouble sleeping when pregnant, with 15% experiencing restless leg syndrome during the third trimester.

Many women report fatigue during pregnancy, particularly in the first and third trimesters. Rising progesterone levels and the effort of carrying around extra weight can intensify this fatigue, which worsens sleep deprivation.

Below are some strategies that can help pregnant women get better sleep. They are as follows:

First Trimester

Sleeping in any position is generally fine early on in the first trimester. But if you want to get into the habit of favoring your side, try simply slipping a pillow between your legs. This may ease discomfort in your hips and lower body as you adjust.
And in case you want to be a little extra comfortable, you could consider getting an orthopedic knee pillow that’s made of memory foam.

Second Trimester

As your abdomen increases in size, you will want to make sure the mattress is somewhat firm so your back does not sag. If the mattress is too soft, you might consider slipping a board between your mattress and box spring.
There is also the need of looking into pregnancy pillows. They come in U and C shapes and wrap around the entire body to help with side sleeping. You would position the pillow so that it runs along your back and then hug the front while simultaneously slipping between your knees.

Third Trimester

For support it is best to continue using a pregnancy pillow. In case you find them cumbersome with the expanding belly, search for wedge pillows. You can stick them under your abdomen and behind your back to keep yourself from rolling.

In case you simply cannot get used to sleeping on your side, try using pillows to prop your upper body at 45º. This way, you are not flat on your back and you take the compression off your inferior vena cava (IVC). Alternatively, you can try elevating the head of the bed a couple of centimeters with books or blocks.

Through all the trimesters of pregnancy, doctors generally recommend sleeping on the side during pregnancy, especially as the baby continues to develop and increase in size. Why this posture? It narrows down to the blood flow to the baby.

Ideally, sleeping on the left side is the best position for pregnant women when sleeping. Positioning yourself on the left side of your body allows for optimal blood flow from the inferior vena cava (IVC), which is a large vein that runs parallel to your spine on the right side. It carries blood to the heart and, in turn, to the baby.

Sleeping on the left side also takes the pressure of your liver and your kidneys. This means more space to function properly, helping with swelling of the hands, ankles and feet.

In a nutshell, there are major issues any woman may worry about during pregnancy. However, your sleep position does not need to be the number one priority of that list.

Doctors recommend resting on the left side to improve blood flow to you and the baby. Beyond that, you might try using some pillow props to get into the most comfortable position.

Enjoy all the sleep you can before the baby is born. Kindly consult your doctor if you still have other questions about which sleeping position is best.

REFERENCES
1. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/sleeping-positions-while-pregnant-1012/#:~:text=The%20best%20sleep%20position%20during,the%20placenta%20and%20your%20baby.
2. https://www.healthline.com/health/pregnancy/sleeping-positions-in-pregnancy#The-takeaway
3. https://www.whattoexpect.com/pregnancy/sleep-solutions/pregnancy-sleep-positions/
4. https://www.medicalnewstoday.com/articles/326534#sleeping-positions