Sleeping On Your Stomach During Pregnancy – Is It Safe?

There is no special evidence to show that sleeping on the stomach during the early weeks of pregnancy will cause any harm. The amniotic fluid and the uterine walls of the mother’s womb will have that cushiony feel to them and will protect the baby from any future problems. So, if you feel comfortable, you can sleep on your stomach and it is safe!

Sleeping on Tummy During Pregnancy

When women reach their advanced pregnancy stages, they will find it incredibly challenging to sleep on their stomachs, as the abdomen will grow and raise the torso as well. It will alter the natural curvature point of the spine.

Sleeping on the stomach might sometimes cause shoulder and neck problems like stiffness, pain, and even soreness. Some pregnant women might experience lower back pain and even pelvic girdle pain which will make it even more difficult to sleep (2).

Reduction in sleep quality can have various outcomes during pregnancy, like high blood pressure, preeclampsia, gestational diabetes, unplanned cesarean delivery, and premature birth. 

If you still love to sleep on your stomach, you can use a stomach sleeping pillow with an area that is cut out for the belly area.

Sleeping Positions in Pregnancy

Doctors will mostly recommend pregnant women to sleep on their side. Sleeping on either side will make the pregnancy journey safe. You will only have to avoid sleeping on your back and tummy after the first trimester of pregnancy (3).

1. Sleeping on the Left side

Women prefer to sleep on their left side during pregnancy to help with proper blood flow. The IVC or the large vein runs parallel to the spine on the right side. IVC carries deoxygenated blood from the lower body and back to the right side of the heart for oxygenation (4). Hence, by sleeping on your left side you can ensure no hindrance in the proper supply of oxygenated blood in your body. 

2. Sleeping on the Right Side

Sleeping on the right side during pregnancy is also fine if you are comfortable with it (5). However, there can be a slight risk of accidental compression of the IVC in the last months of pregnancy while sleeping on the right side. But switching sides during sleep is something you cannot consciously control. Sleeping on the right side is also safe until late pregnancy. But if you wish to avoid any risk, you can sleep on your left side only.

[Read: Sleeping On Back During Pregnancy]

Sleeping on Your Stomach During the First Trimester of Pregnancy

During the first trimester, it is easily safe for women to sleep in any position in which they feel the most comfortable. Whether it is on her back, stomach, or even side. Even a combination of any of the positions is just fine. The uterus has not grown large enough to just interfere with sleep at this stage.

Sleeping on Your Stomach During the Second Trimester of Pregnancy

During the second trimester of your pregnancy, you must sleep on either side and avoid sleeping on your back. This is because the back position will rest the entire weight of the growing uterus (6). Moreover, you will have the extra weight of the baby on the back, along with your vena cava and intestines.

On the other hand, sleeping on your stomach is not practically possible during this stage. It is because your stomach has grown large and it will make you feel uncomfortable unless you have a pillow with a hole cut for the stomach to rest on.

Sleeping on Your Stomach During the Third Trimester of Pregnancy

During the third or final trimester of your pregnancy, you have to follow the same norms as in the second trimester. Avoid sleeping on your back as that will add more pressure to your body. Moreover, sleeping on your stomach seems to be a bad idea at this point. The stomach gets huge and you have to get rid of this situation now.

Sleeping on either one of the sides at this point will be a good option. So, you need to check in with the doctors and get some information for this stage of pregnancy as well.

[Read: Sleep During Pregnancy – First, Second, and Third Trimester]

Disadvantages of Sleeping on the Stomach

Sleeping on your stomach without using a cervical pillow when you are pregnant can cause shoulder and neck problems(7). You may experience soreness, stiffness, and pain in the body. Some women might also experience lower back pain and pelvic girdle pain during pregnancy if they sleep on their stomachs. So, that makes it even more difficult to sleep.

Tips for Comfortable Pregnancy Sleeping Positions

If you love to sleep on your back or stomach, then these adjustments in sleeping positions during pregnancy will be a bit challenging for you. But even if you are a side sleeper, finding a comfortable sleeping position during pregnancy is not that easy. Don’t worry, as here are some tips for comfortable pregnancy sleeping positions for you;

• Use side pillows: To find a comfortable sleeping position, you can use pillows. You can place a pillow against your back, between your legs, or put a cushion under your abdomen. There are full-body maternity pillows widely available online that you can buy and utilize for safe and comfortable sleep.

• Bend the knees: Doctors recommend pregnant women sleep on their sides with either or both knees bent after the abdomen starts to expand (8). This sleeping position will not only give them comfort but also provide support to their back.

• Elevate the upper body: Acidity or heartburn is a common reason behind sleepless nights during pregnancy. To combat it you can slightly elevate the head end section of your bed or mattress. Sleeping with your head slightly upright is beneficial in subduing symptoms of heartburn at night (9). 

• Get a comfortable mattress: The material of your mattress needs to be soft, bouncy, and comfortable for sound sleep during pregnancy. The sides of your arms and hips may hurt due to sleeping on one side constantly. Egg crate mattress toppers can be a good option during pregnancy to reduce body pressure. 

• Sleep on the left side of your bed: Try to sleep on the left side of your bed, as your preferred pregnancy position should be left. By doing so, you can reduce the chances of accidental falls during sleep. 

By following these tips, you will be able to secure maximum sleep during your pregnancy days and nights.

Tips For Better Sleep

Are you pregnant and finding it hard to get some good sleep? Well, your body deserves some rest, and proper sleep daily is essential for the better growth of the baby. Well, some of the tips mentioned now will help you know how you can improve your sleep while you are pregnant.

• Try to develop a relaxing bedtime routine to help you sleep well.
• Make sure to maintain a regular bedtime and waketime.
• Avoid using electronics and gadgets such as mobile phones for at least an hour before you hit the bed.
• Limit caffeine intake, especially at least 4 hours before going to bed. In any case, avoiding caffeine during pregnancy is necessary for a healthy and risk-free pregnancy (10).
• Relieve your stress with mindfulness, meditation, massage therapy, or yoga.
• Try sleeping on your side. You can get a maternity pillow for extra support.
• Limit breathing problems by elevating your head when you sleep.
• Make sure to stay hydrated to reduce leg cramping.

Sleeping on your stomach during pregnancy can be safe for you as long as it is convenient, especially during the first trimester. Once you cross this period, your growing belly may not permit you to sleep comfortably in this position. During the second and third trimesters, sleeping on the side will be ideal, as this position will allow you to get a good night’s sleep. Remember, a good night’s sleep is essential for a healthy pregnancy, so you can do whatever helps you to sleep well during your pregnancy period.

[Read: How To Sleep Comfortably During Pregnancy?]

FAQ’s

1. What Can Cause Sleepless Nights During Pregnancy?

A lot of factors can impact your sleep during pregnancy. The extra weight of the growing belly and gastroesophageal reflux can cause you discomfort at night. Pressure on the diaphragm and frequent urination will wake you up multiple times at night. Hunger, nausea, stress, and anxiety are also some reasons that result in sleepless nights during pregnancy. 

2. Do Women Experience Insomnia When Pregnant?

Yes, not all, but most women suffer from insomnia during various stages of pregnancy. The majority of women, around 80%, face insomnia or sleep difficulty during any stage of their pregnancy. Insomnia can occur anytime during pregnancy but it is prevalent in the first and third trimesters. In the first trimester, the hormonal changes lead to insomnia, and in the third trimester, the rapid growth of the fetus and bodily changes lead to sleep difficulty.

3. Is it Normal to Wake up in the Middle of the Night When You Are Pregnant?

Yes, waking up in the middle of the night is probably the most common thing for pregnant women. Lots of factors affect your peaceful sleep during pregnancy, including hormonal changes, frequent urination, and gastrointestinal problems. Hence, it is normal to wake up multiple times at night when you are pregnant. But you need to rest and compensate for that sleep whenever you get time.

Read Also: How To Use Pregnancy Pillow?

Reference

1. Aortocaval Compression Syndrome – [https://www.ncbi.nlm.nih.gov/books/NBK430759/]
2. Pelvic Girdle Pain During or After Pregnancy: A Review of Recent Evidence and a Clinical Care Path Proposal – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3987347/]
3. Maternal sleep position during pregnancy – [https://www.ncbi.nlm.nih.gov/books/NBK573947/]
4. Anatomy, Abdomen and Pelvis: Inferior Vena Cava – [https://www.ncbi.nlm.nih.gov/books/NBK482353/]
5. Maternal sleep position during pregnancy – [https://www.ncbi.nlm.nih.gov/books/NBK573947/]
6. Sleep in the Supine Position During Pregnancy is Associated with Fetal Cerebral Redistribution – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7356729/]
7. Changes in neck pain and somatic symptoms before and after the adjustment of the pillow height – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9889209/]
8. Insomnia during pregnancy: Diagnosis and Rational Interventions – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5017073/]
9. Left lateral decubitus sleeping position is associated with improved gastroesophageal reflux disease symptoms: A systematic review and meta-analysis – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10643078/]
10. Coffee and pregnancy – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1804190/]