If you’re pregnant, you’ve probably heard the advice to avoid sleeping on your back. You might be wondering why can’t you sleep on back while pregnant, especially if it’s your usual favorite position. The reason is all about safety for both you and your baby. As your pregnancy progresses, the weight of your growing uterus can press on a major blood vessel. This simple change in position helps ensure optimal blood flow.
Why Can’t You Sleep On Back While Pregnant
The primary medical reason for avoiding back sleeping in pregnancy centers on the vena cava. This is a large vein that carries blood from your lower body back to your heart. When you lie flat on your back, especially after about 20 weeks, the weight of your uterus and baby can compress this vein. This compression is known as supine hypotensive syndrome.
Reduced blood flow in the vena cava means less blood returns to your heart. Consequently, your heart has less blood to pump out. This can lead to a drop in your blood pressure. For you, this might feel like:
- Dizziness, lightheadedness, or feeling faint
- Shortness of breath
- Nausea
- A rapid heart rate
- General discomfort
More importantly, the decreased circulation can reduce blood flow to the placenta and your baby. This means your baby may recieve less oxygen and fewer nutrients. While short, accidental periods on your back are unlikely to cause harm, consistent back sleeping in the second and third trimesters is associated with a higher risk of stillbirth in some studies. This is why the recommendation is taken so seriously.
When Does This Recommendation Start?
Most healthcare providers advise starting to avoid sleeping on your back by the beginning of the second trimester, around weeks 16 to 20. This is when your uterus becomes heavy enough to potentially cause compression. Before this point, sleeping on your back is generally considered safe. However, starting the habit earlier can make the transition easier later on when it’s essential.
Listen to your body. If you roll onto your back and wake up feeling dizzy, short of breath, or with a racing heart, your body is giving you a clear signal to move. Some women feel this compression immediately, while others may not notice obvious symptoms. But even without symptoms, the compression could still be affecting blood flow, so it’s best to follow the guideline.
The Best Sleep Positions for Pregnancy
So, if not on your back, how should you sleep? The ideal position is what’s commonly called “SOS” (Sleep on Side). Specifically, sleeping on your left side is often touted as the best position.
Why the Left Side is Optimal
Sleeping on your left side takes the pressure off your vena cava, which is slightly on the right side of your spine. This position allows for the best possible blood circulation to your heart, uterus, kidneys, and baby. It also helps your kidneys remove waste and fluids from your body more efficiently, which can reduce swelling in your ankles, feet, and hands.
Don’t worry if you prefer your right side. Sleeping on either side is considered safe and much better than sleeping on your back. The key is to avoid being flat on your back.
How to Train Yourself to Sleep on Your Side
Changing a lifelong sleep habit can be challenging, especially when you’re already uncomfortable. Here are some practical, step-by-step tips to make side-sleeping easier and more sustainable.
- Use Pillows Strategically: This is the most effective method. Create a nest of pillows for support. Place a firm pillow or a pregnancy pillow behind your back to prevent you from rolling over. Hug a pillow in front of you to support your top arm and leg. You can also place a small pillow under your belly for extra support.
- Elevate the Head of Your Bed: Slightly raising the head of your bed by a few inches can help. It can reduce heartburn and shortness of breath, and it may naturally encourage you to stay on your side.
- Try the Tennis Ball Trick: A classic technique is to sew or safety-pin a sock containing a tennis ball into the back of a loose sleep shirt. If you roll onto your back, the discomfort will prompt you to turn back to your side without fully waking up.
- Establish a Pre-Sleep Routine: Always begin your sleep on your side. Spend a few minutes getting comfortable with your pillows before closing your eyes. This sets the intention for the night.
Remember, if you wake up on your back, don’t panic. Just calmly roll back onto your side. The risks are associated with prolonged periods, not brief moments. The goal is to make side-sleeping your primary position.
Addressing Common Sleep Challenges in Pregnancy
Pregnancy brings a host of other sleep disruptors beyond position. Here’s how to manage them while staying off your back.
Hip and Shoulder Pain
Side-sleeping can put pressure on your hips and shoulders. A good mattress topper can help. Also, ensure your supporting pillows are thick enough to keep your spine aligned. Switching sides periodically during the night can also distribute the pressure.
Heartburn and Acid Reflux
Propping your upper body up with pillows can help keep stomach acid down. Also, avoid eating large meals or spicy foods right before bedtime. Sometimes a doctor-approved antacid can make a big difference.
Restless Legs Syndrome (RLS)
This uncomfortable sensation can be maddening. Gentle stretching before bed, staying hydrated, and checking your iron levels with your doctor can help manage RLS. A warm bath might also provide some relief.
Frequent Urination
To minimize nighttime trips, reduce fluid intake in the two hours before bed. But make sure you drink plenty of fluids throughout the day to stay hydrated. Completely emptying your bladder each time you go can help too.
What About Naps and Short Rests?
The same principle applies for longer naps, especially those over 30 minutes. Try to nap on your side. For a quick 10-15 minute rest on the couch, the risk is very low, but propping yourself up at an angle with cushions is a good habit to get into. It’s more about extended periods of sleep where your body is completely relaxed.
Myths and Facts About Pregnancy Sleep
Let’s clear up some common misconceptions.
- Myth: “If it was dangerous, my body would wake me up.” While many women do feel uncomfortable and wake up, not everyone does. It’s not a reliable safety mechanism.
- Fact: Sleeping propped up at a sharp angle is not the same as side-sleeping. While it may reduce compression, it can strain your back. A recliner might work for some, but side-sleeping is still the gold standard.
- Myth: “I have to stay perfectly still on my left side all night.” Movement during sleep is normal and healthy. The goal is to start on your side and return to it when you can, not to achieve perfection.
When to Talk to Your Doctor
Always discuss your sleep concerns with your healthcare provider. They can offer personalized advice. Seek their guidance if:
- You’re experiencing severe pain that prevents sleep.
- You have persistent and troubling symptoms like extreme shortness of breath or palpitations, even when propped up.
- You’re concerned about your baby’s movements.
- You have a pre-existing condition that might affect sleep or circulation.
Your doctor can also recommend physical therapy or supportive devices if needed. They are there to support you through every aspect of your pregnancy, including getting good rest.
FAQ Section
Is it dangerous if I accidentally sleep on my back during pregnancy?
No, it’s not immediately dangerous. The risks are linked to spending long, uninterrupted periods on your back. If you wake up on your back, simply roll back to your side. Don’t stress about it; just correct your position when you can.
What is the best sleeping position in pregnancy?
The best sleeping position is on your side, particularly the left side. This maximizes blood flow to your baby. Using pillows for support between your knees and under your belly can make this position much more comfortable.
How can I stop sleeping on my back while pregnant?
Use pillows! Place a pillow behind your back to block you from rolling over. Hugging a body pillow can also help. Some women find the “tennis ball in a sock” trick sewn to the back of their pajamas very effective as a gentle reminder.
Why is left side sleeping better than right side in pregnancy?
It’s primarily because your vena cava is on the right. Lying on the left keeps your uterus off this major vein most effectively. However, sleeping on either side is safe and far preferable to sleeping on your back.
Can I sleep on my back if I prop myself up with pillows?
Sleeping at a significant incline (like in a recliner) is different than lying flat. It may reduce pressure, but it is not generally recommended as the primary sleep solution. Side-sleeping remains the safest and most recommended position for the second and third trimesters.
When should I start avoiding sleeping on my back?
Most experts recommend making the switch by around 20 weeks of pregnancy. This is when the uterus becomes heavy enough to potentially cause compression. Starting the habit earlier in the second trimester can make the adjustment smoother.