Is it possible to lie on your stomach during pregnancy?

Is sleeping on your stomach dangerous during pregnancy?

There is no evidence that sleeping on your stomach in the early weeks of pregnancy is harmful. The walls of the uterus and amniotic fluid soften and protect the fetus. However, most women find it increasingly difficult to sleep on their stomach as the belly grows, altering the natural curvature of the spine. Sleeping on your stomach can also cause soreness and stiffness in your neck and shoulders. Some women experience lower back and pelvic pain during pregnancy, making it difficult to sleep. Researchers have observed an association between decreased sleep quality and several pregnancy outcomes, such as:

preeclampsia
high blood pressure
gestational diabetes
premature birth
unplanned caesarean section

If a woman prefers to sleep on her stomach, she may consider using a stomach sleeping pillow.

Correct sleeping positions during pregnancy

Doctors usually recommend that women sleep on their side during pregnancy. A 2021 review shows it is safe to sleep on your side during pregnancy.

Left-hand side

Many people consider sleeping on their left side to be the “ideal” sleeping position during pregnancy. This is mainly due to blood flow. A large vein, known as the inferior vena cava (IVC), runs parallel to the spine on the right side. The IVC carries deoxygenated blood from the lower body and back to the right side of the heart for oxygenation. Since the vein is located to the right of the spine, lying on your left side can ensure optimal blood flow to the heart as well as nutrients to the fetus.

Right side

Earlier studies examining women who sleep on their right side during pregnancy found that sleeping on the left side was associated with a higher chance of stillbirth. Theoretically, sleeping on the right side, especially in late pregnancy, can compress intravenous blood flow, reducing blood flow to the heart and reducing placental blood flow. However, recent research shows that women who sleep on their right side during pregnancy are no more likely to have a stillbirth than women who sleep on their left side. Sleeping on either side seems equally safe.

How to overcome insomnia while pregnant

Doctors say that the normal sleep duration of pregnant women is at least 9 hours a day, but not everyone manages to sleep enough time. Insomnia and drowsiness often occur alternately during pregnancy. Frequent lack of sleep threatens the following unpleasant consequences for expectant mothers:

state of prolonged depression;
disruptions in the functioning of the cardiovascular system;
decreased concentration;
fast fatiguability;
blood pressure surges;
anxiety and irritability for no apparent reason;
chronic fatigue.

To avoid this, you need to establish a sleep schedule. Recommended algorithm of actions to improve the quality of rest:

Avoid napping during the day if you have difficulty falling asleep in the evening.
Start preparing for bedtime 2-3 hours in advance. The best time to go to bed is between 22:00 and 23:00, at this hour there is a peak in the production of melatonin, which speeds up the process of falling asleep.
Take sleeping pills only after your doctor approves them. As a rule, these are products made from natural ingredients, for example, glycine and decoctions of chamomile or mint.
The evening meal should consist of light dishes. Avoid hard-to-digest foods and tonic drinks. In general, try to drink less fluid at night. This will save you from having to get up to go to the toilet.
Physical activity by expectant mothers in the absence of contraindications is encouraged, but before going to bed it is advisable to simply take a walk in the fresh air. After your walk, take a warm shower or bath for no longer than 10 minutes (as directed by your doctor). Make sure the water is not hot.
Give preference to sleepwear that does not restrict movement, made from natural materials.
Listen to pleasant relaxing music, read an interesting book. If possible, have sex with your spouse, but not too actively.
Ventilate the room you sleep in. The optimal room temperature is 20 °C.
It is advisable for pregnant women to avoid clarifying relationships and other reasons for nervousness. As a last resort, postpone the debriefing until the morning. Do not turn on news broadcasts or action-packed films of any genre before going to bed. There is no need to experience emotional turmoil again, especially at night.
Sleep in a position that suits your period and make sure your pillow is comfortable.

Video: how to sleep for pregnant women

Comfortable sleeping positions for pregnant women

Doctors recommend that pregnant women gradually give up sleeping on their stomachs in the first trimester. When the time comes to completely ban sleeping in this position, it will be easier to get used to it.

Sleeping on your back, especially from the 20th week of pregnancy, is also harmful. The fetus puts pressure on the internal organs, disrupting blood circulation in them, which can cause oxygen starvation in the baby and deterioration in the mother’s well-being. A pregnant woman experiences back pain, difficulty breathing, her hemorrhoids begin to worsen, and her blood pressure drops sharply.

For pregnant women, the issue of healthy sleep is especially important, because their body works harder and experiences enormous stress.

If the vena cava is regularly and for a long time pinched, the child receives an insufficient amount of nutrients and this leads to disastrous results. Subsequent defects in fetal development are irreversible.

Doctors recommend that pregnant women sleep on their left side. In this position, blood flow to the placenta increases, which has a positive effect on the baby. The kidneys begin to function as they should by nature, swelling of the arms and legs resolves naturally. If a woman sleeps on her left side, her heart function is normalized, and the body gets rid of waste and excess fluid.

Sleeping on the left side is more beneficial, especially for those who suffer from heartburn - an unpleasant sensation when stomach acid enters the esophagus.

Lying in one position all night is uncomfortable; you can turn over from side to side several times. There is no variety in sleeping positions during pregnancy, but a healthy baby is more important than temporary inconvenience. It is sometimes allowed to sleep on your side, slightly leaning back, just be sure to place a pillow under your lower back so as not to lie on your back at all.

After a woman first feels the baby moving, she is not recommended to sleep on her back.

You can try laying out several pillows in the shape of a well and lying on this structure with your stomach so that it does not touch the surface. You won't be able to lie down for a long time, but a few minutes during the day is quite manageable.

While writing this article, I learned about the pillow well and told my pregnant sister. She immediately got excited about the idea of trying it, and since we live in the same apartment, we immediately checked this recommendation together. At the 32nd week of pregnancy, the belly is already impressive in size, so we collected all the pillows in the house, including sofa pillows, and built a soft well. Anka happily perched on top and squeaked joyfully. But the happiness was short-lived, after 3 minutes the desire to lie on my stomach was satisfied, and getting up caused fears of falling. It’s good that her husband was at home and came to the rescue. Having complained about not particularly smart relatives, he strictly forbade us to repeat the attempts on our own. So if you decide to try this method, make sure that there is someone close to you who will have the strength to lift you without dropping you along with the pillows.

Special pillows for expectant mothers

In recent years, special pillows of different shapes have become very popular among pregnant women, helping them to get more comfortable for sleeping.

Photo gallery: types of pillows for pregnant women

The C-shaped pillow is good because it takes up little space and is convenient for sleeping on compact beds

You can sleep on L-shaped pillows in different ways - placing the “appendage” under your head or sticking it between your legs, whichever is more comfortable for you

A U-shaped pillow is suitable for those women who like to wrap themselves in a blanket from head to toe

The boomerang or banana shape is ideal for sleeping in the last trimester as it supports the body from all sides

The only drawback is that not all mothers were able to fit an I-shaped pillow under their stomach, but it fits perfectly for the back

Improved C-shaped pillow with an additional tail relieves muscle tension and promotes relaxation

The J-shaped pillow is similar to an accessory in the shape of the letter L; its lower cushion is convenient for placing under your feet

The bagel is a smaller version of the U-shaped pillow, but its size allows you to take it with you on the road.

Positions to avoid during pregnancy

Researchers in 2021 analyzed sleep positions and adverse outcomes during pregnancy. Scientists found no association between sleeping on your back or right side before the 30th week of pregnancy and complications associated with decreased placental blood flow, such as:

increased chance of stillbirth
small growth of a newborn
preeclampsia, eclampsia and gestational hypertension

These findings suggest that sleep position in early and mid-pregnancy may not increase the likelihood of complications. However, the study did not observe the last 2 months of pregnancy. Other studies have shown that sleeping on your right or left side during pregnancy is equally safe.

First trimester

During early pregnancy, especially before 5-6 weeks, 90% of women experience increased drowsiness.
It is caused by a sharp change in hormonal levels and serves as one of the signs that conception has occurred. During this time, women can sleep in any position and often take a nap during the day if possible. This is not to say that sleeping on your stomach is beneficial, but in the first trimester the fetus is still so small that such a position is absolutely safe for it. It is not very good for those who are experiencing severe toxicosis. Sometimes sudden nausea is accompanied by vomiting, and lying on the stomach may intensify the discomfort. But this is all individual.

Until what stage of pregnancy you can sleep on your stomach is difficult to say for sure. It all depends on how quickly the uterus grows. But as soon as the tummy becomes visually noticeable and begins to protrude forward, this pose is prohibited.

Since sleepers cannot control their body position, it is better to wean yourself from this habit in advance.

Why shouldn't pregnant women sleep on their backs?

Sleeping on your back in the third trimester may increase the risk of stillbirth in a small number of women. This occurs because the weight of the uterus can compress the inferior vena cava and aorta. The aorta is a large artery that carries oxygenated blood from the left side of the heart to other parts of the body. This compression can reduce blood flow to the fetus.

Research shows that sleeping on your back from 28 weeks of pregnancy can increase the risk of stillbirth by 2.6 times compared to sleeping on your side. Side sleeping in the third trimester can reduce late stillbirths by almost 6%.

Women who sleep on their back during pregnancy may notice symptoms, including:

labored breathing
circulation problems
digestive problems
backache
low blood pressure
haemorrhoids

These symptoms may cause:

stillbirth
preeclampsia
low fetal birth weight
small fetal growth

Women should not be concerned if they wake up on their back during the later stages of pregnancy, but should roll over to their side to get back to sleep.

How to choose a pillow for a pregnant woman to sleep

An important issue in this situation is the correct choice of pillow for sleeping.

The first thing you need to pay attention to when choosing this product for a comfortable sleep is quality. It is guaranteed, as expected, by certificates

If the seller does not have these, you should refuse this product.

Next, pay attention to the material from which the pillow is made. These should be hypoallergenic fabrics and fillers

Of the latter, holofiber or polystyrene foam is best. They provide the pillow with moisture resistance, hypoallergenicity, and durability (they retain their shape, behave well when washed, and do not harbor parasites).

The next criterion for choosing a pillow is its behavior during your manipulations with it: it should not creak (if it is filled with polystyrene foam, it can rustle, which will also interfere with sleep), smell good, when it easily takes the shape that is convenient for you.

The last thing you pay attention to when choosing a pillow is its appearance: color and shape. For women, naturally, this is the first, important characteristic that determines the choice, which will make the pillow a beloved friend during pregnancy or a hated spot on the bed

But, these characteristics depend on the personal preferences of the expectant mother. It is for this reason that its future owner should choose a pillow for sleeping.

Whatever position you choose, whatever device you are offered, you need to start from your own feelings of comfort and pleasure. If somewhere something is pressing or bothering you, then it’s simply not yours. Listen to yourself and your feelings, and you will definitely find the right solution

This is important to do, because during pregnancy you have a tremendous opportunity to get enough sleep: take a break from work, from the hustle and bustle, come into a state of harmony, and... gain strength for the next year or two ahead. After all, they can be filled with sleepless nights

How to correctly place a pillow and choose a position for yourself and your tummy, watch the video:

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Other ways to improve sleep during pregnancy

Women report a wide range of symptoms, as well as bodily and hormonal changes during pregnancy that can interfere with sleep, such as:

insomnia
gastroesophageal reflux disease
sleep apnea
restless legs syndrome
increased nighttime urination
backache
dyspnea
increase in belly size

Women can try a range of methods to relieve symptoms and improve sleep, including:

go to bed and get up at the same time every day
sleep 7-8 hours
drink enough water
avoid caffeine late in the day
avoid long naps during the day
exercise regularly
perform activities such as yoga, swimming, or tai chi
eat a healthy, balanced diet
take antacid medications to reduce acid reflux
avoid spicy, fried, sour and fatty foods
eat small portions, but often
Don't drink too much water or other liquids before bed
take iron and folic acid supplements for restless legs syndrome
Eat a few plain saltine crackers before bed to reduce night sickness.
talk to your doctor about sleep apnea or use a continuous positive airway pressure machine
use relaxation techniques such as visualization, breathing exercises or meditation

Why sleep is so important for pregnant women

Scientists have announced the fact that every second pregnant woman suffers from sleep problems. Some suffer from insomnia, others have nightmares, and others generally sleep very lightly, often waking up, and later cannot fall asleep. In the first trimester of pregnancy, women feel chronic fatigue, irritation and constantly want to sleep, but in the third they complain of restless sleep. This is very bad, because expectant mothers need proper rest - at least 10 hours a day. It is this duration that will help the body relax and restore its strength, which is important for the full development of the fetus.

In the early stages of pregnancy, a woman sleeps longer - and this is normal, because she constantly feels tired and suffers from drowsiness. This condition occurs due to hormonal imbalance and changes in the body before birth, as well as feeding the baby. At this time, the expectant mother can relax and pamper herself, which will benefit both her and her baby.

Maternity pillows

During pregnancy, a woman sleeping on her side should keep her knees bent at a comfortable angle and place a thin, soft pillow between her knees to reduce stress on her lower back. The half-moon shaped pregnancy pillow can support both arms and knees.

Women with heartburn can place a pillow under their upper body to elevate it slightly and reduce the risk of reflux.

In late pregnancy, women who experience shortness of breath may also benefit from lying on their side or having pillows supporting their upper body.

Elevating your legs slightly with a pillow can also help women with leg swelling and pain.

Ways to ensure comfortable sleep

Pillows and blankets of different thicknesses will help a pregnant woman find a comfortable position while sleeping.

Thanks to their use:

you can rest by lying on your stomach or take another position;
it becomes difficult to unintentionally roll over on your back during sleep;
the load on the pregnant woman’s spine and joints is reduced;
after birth it will help with feeding or sleeping with the baby.

Types of anatomical pillows to ensure comfortable sleep for a pregnant woman:

U-pillows – support the head and relax the body muscles. The accessory envelops the pregnant woman on both sides, preventing changes in body position during sleep.
The J-shaped pillow can be positioned in any position thanks to one shortened side.
V-pillows support the pregnant woman's body from the back or abdomen.
The “C” pillow model is similar in function to the U-shaped pillow, but has narrow parameters.
A resting pattern such as the “I” pillow provides support on one side. Thanks to its flexibility, it takes the shape of a sleeper.
Pillow “G” is voluminous, allowing you to take any position.

It is allowed to use classic sleeping accessories, as a lining under the back or placed between the legs. Along with the possibility of use, standard models of sleeping pillows do not meet the physiological requirements of a pregnant woman. That is, the accessory is constantly adjusted and whipped after changing the location.