Pregnancy is an exciting, yet challenging time for many women. With all the changes happening in your body, sleep can sometimes become hard to catch. As your belly grows, finding a comfortable and safe position to rest can feel like a puzzle. But did you know that the way you sleep during pregnancy can significantly affect both your health and that of your baby? So, what is the best sleeping position during pregnancy, and how can you make sure you’re getting the rest you need? We got in touch with Dr Latha Balasundaram, Head, Department of Physiotherapy, Fernandez Hospital who has shared some expert insights on this topic:
Why Sleep Matters During Pregnancy
During pregnancy, sleep is more than just a luxury - it’s essential. Your body is working hard to support the growing baby, and your body’s rest needs become even more critical. Proper sleep helps regulate hormones, boosts energy levels, and plays a key role in reducing stress and keeping the immune system strong. However, as your pregnancy progresses, the physical changes you experience can disrupt your sleep, making it harder to find that comfortable rest position.
Best Sleeping Positions During Pregnancy
Our expert Dr Latha Balasundaram shared, “Sleeping on the sides is the most recommended position during pregnancy. Sleeping on your left side frees the blood flow from the inferior vena cava to the uterus, taking pressure off your liver and kidney for better functioning.” She further suggests, “Sleeping on the right is not harmful and is just a matter of comfort. Many women are under the impression that they should be sleeping only on their left side, commonly leading to pain due to prolonged pressure and tightness on the left side of the body. Therefore, resting on both sides in terms of comfort is advisable.”
Dr Latha Balasundaram says, “While sleeping on your back may be a position of comfort, it is discouraged after the first trimester since the baby's growing weight can compress the blood vessels that supply blood to the uterus.” She further explained, “Lying on your back is sometimes unavoidable when you’re getting scanned or exercising. In that case, the recommended time frame is not more than 10 minutes, and if you need to maintain that resting position longer, placing a towel roll or wedge under your hip to tilt it towards the left by 15-30 degrees is highly recommended.”
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How Can You Make Sleeping on Your Side More Comfortable?
If you’re worried about staying on your side all night, there are a few tricks that can make it easier. Manypregnant women find that using pillows can help with comfort and support. A pillow placed between your knees can help align your spine, reduce lower back pain, and prevent your hip from tilting. You can also use a U or C-shaped pillow to provide support for your growing belly.
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The side-sleeping position, especially the left side, is considered the best for pregnancy, finding a position that works for your body and feels comfortable is key, to help you get the restful and good sleep you need during this time.
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