As your belly grows, the more difficult it is to find a comfortable position in bed. Only one thing is obvious: sleeping on your stomach will not work. And on your back is not much better. How is mama-to-be to sleep? Let’s take a closer look.
Is it really bad to sleep on your back?
Pregnant women are generally not recommended to lie on their backs for a long time, because in this position the uterus compresses the inferior vena cava. This can cause you to faint and to disrupt blood flow in the placenta. If this happens, the child can experience oxygen starvation, while the mother may develop preeclampsia [1]. An analysis of all studies conducted on this topic has confirmed that the habit of sleeping on your back increases the likelihood of a poor pregnancy outcome [2].
Which side can I sleep on?
For a long time it was believed that on the left side was the best side [1]. But research has shown that only sleeping on your back poses real risks. Sleeping on the left or right side does not affect your baby. A mother may be more comfortable on her left side, however, because there is less chance of causing reflux [2].
What if I fall asleep on my side, but during the night I roll over? Is this harmful?
Usually we sleep most of the night in the position in which we fall asleep [2]. However, observations have shown that many women do roll over and spend up to 26% of their nighttime sleep lying on their backs. Mostly likely you will wake up. This is your body telling you to roll back over on your side[1]. No reason to worry.
I'm still worried about the chance I might roll over onto my back while I’m sleeping. What can I do?
If you are concerned about accidentally rolling over on your back while asleep you can use the “tennis ball technique”: Sew a pocket on to the back of your PJs and put a tennis ball (or ping pong ball) in it [3]. If you turn over in your sleep, you will be awoken by the discomfort of the ball.
This technique is often recommended for dealing with sleep apnea (snoring) and is considered not very effective for one reason: no one wants to do this for the rest of their lives. After suffering for two or three months, most people quit [4]. But in the last trimester of pregnancy, two to three months is all you need.
What about pillows?
Pillows will help you find the most comfortable position for sleeping. You can place a pillow between your legs or under your belly to make yourself more comfortable. But placing a pillow at your back, will not keep you from turning over, most likely.
