Sleeping on Your Back 

During the second and third trimesters, sleeping on your back while pregnant is not recommended due to the potential health risks for both you and your baby. When you lie flat on your back, the weight of your growing uterus can press against the vena cava—a major vein that carries blood from your lower body to your heart. This compression can reduce blood flow to your baby and may result in: 

To avoid these complications, it’s best to transition to side sleeping as your pregnancy progresses. If you accidentally roll onto your back while sleeping, don’t panic. Simply adjust your position when you wake up or use a pregnancy pillow like the S.O.S. Side Sleeper Pregnancy Pillow, which helps prevent back sleeping. 

Sleeping on Your Stomach 

In early pregnancy, it’s not as much of an issue, but sleeping on your stomach during pregnancy becomes increasingly uncomfortable and impractical. Sleeping on your stomach can cause: 

To ease the transition to side sleeping, consider using a wedge pregnancy pillow under your belly or a full-body pillow to provide support and relieve pressure. Pregnancy pillows are a great way to keep you comfortable and aligned, making it easier to avoid stomach sleeping as your pregnancy advances.  

Main Causes of Sleep-Related Problems During Pregnancy 

Pregnancy can disrupt sleep for a variety of reasons, including: 

How can I sleep better during pregnancy? 

Struggling to sleep while pregnant is a common challenge, but there are several strategies you can adopt to improve your rest. Creating a calming bedtime routine and addressing common sleep disruptors can help you feel more rested and energized. Here are some tips for getting better sleep while pregnant: 

1. Develop a Sleep Routine 

Consistency is key to better sleep. Aim to go to bed and wake up at the same time every day, even on weekends. A regular sleep schedule helps regulate your internal clock, making it easier to fall asleep and wake up refreshed. 

2. Use a Pregnancy Pillow 

Pregnancy pillows are designed to provide targeted support for your back, belly, and hips. They also help maintain proper spinal alignment, reduce pressure on your joints, and prevent rolling onto your back during the night. The S.O.S. Side Sleeper Pregnancy Pillow is a great option for side sleeping in the later stages of pregnancy. 

3. Avoid Spicy Foods and Caffeine 

Spicy foods can trigger heartburn, a common issue during pregnancy, especially in the second and third trimesters. Caffeine, on the other hand, can disrupt your sleep by keeping you alert longer than you’d like. Try to avoid both in the evening hours to ensure a more restful night. 

4. Exercise Regularly 

Light exercise, like walking or prenatal yoga, can improve circulation, ease pregnancy-related aches, and reduce stress. However, avoid vigorous exercise close to bedtime, as it might make falling asleep more difficult. 

5. Limit Screen Time Before Bed 

The blue light emitted by phones, tablets, and TVs can interfere with melatonin production, a hormone that helps you sleep. Limit screen use for at least an hour before bed. Instead, opt for relaxing activities like reading, journaling, or meditating. 

6. Take Warm Baths 

A warm bath before bed can help relax tense muscles and prepare your body for sleep. Keep the water temperature comfortable, as overly hot baths aren’t recommended during pregnancy. Adding calming scents like lavender can enhance the soothing effect. 

7. Try Relaxation Techniques 

Deep breathing, meditation, or gentle stretching before bed can help calm your mind and body. These techniques can also reduce pregnancy-related anxiety, allowing you to drift off more easily. 

8. Adjust Your Environment 

Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet. Consider using blackout curtains, white noise machines, or a fan to optimize your comfort. 

By following these tips for getting better sleep while pregnant, you can improve both the quality and quantity of your rest, helping you feel more prepared for the exciting journey ahead. Incorporating tools like a pregnancy pillow and maintaining a consistent routine can make a world of difference in achieving restorative sleep during pregnancy. 

Can a pregnancy pillow help you sleep better while pregnant? 

Yes! Pregnancy pillows are designed to provide comfort and support for side sleeping. Here are the most popular types: 

For the ultimate side-sleeping solution, try the S.O.S. Side Sleeper Pregnancy Pillow to ensure you and your baby stay safe and comfortable throughout the night. This  wedge pregnancy pillow was designed by doctors to ensure you get the most comfortable and safe sleep possible. The pillow is fully adjustable to grow with you as your belly grows. The S.O.S. Pillow provides an ergonomically correct “no-rollover” foam to ensure you sleep on your side. Side sleeping in the third trimester is important because the risk of stillbirth is doubled if sleeping on your back. The pillow comes in a travel case so you can take your comfort with you everywhere you go. With this pillow being doctor-created and doctor-recommended, it is the best pregnancy pillow on the market.  

Here are some other ways to use the wedge pregnancy pillow. 

Finding the right sleeping position while pregnant can improve your comfort, reduce risks, and ensure you wake up feeling rested. Prioritize side sleeping with support from pregnancy pillows and develop a calming bedtime routine. With the right adjustments, you’ll set the stage for better sleep and a healthier pregnancy. 

For more tips on sleeping better during pregnancy, visit our guide on six ways to get better sleep while pregnant.