Sleep during pregnancy plays a key role in helping expectant mothers fully recover their strength and create optimal conditions for their baby’s growth and development. However, physiological changes in a woman’s body during this period significantly affect the quality of sleep. Therefore, it is worth considering the best sleeping positions for each trimester, identifying positions that should be avoided, and sharing important recommendations for restful and comfortable sleep.
Sleep in different trimesters of pregnancy
The sleeping position during pregnancy changes depending on the stage, as each stage is characterized by specific changes in the body.
First trimester
In the early stages of pregnancy, a woman can sleep in her usual position — on her back, side, or stomach. At this stage, the fetus is still small, and the uterus does not exert noticeable pressure on the internal organs. However, hormonal changes, such as increased progesterone levels, can cause drowsiness and disrupt rest.
Therefore, it is a good idea to gradually get used to sleeping on your left side, as this is optimal for the blood supply to the baby in the later trimesters.
Second trimester
In the second trimester, the abdomen increases significantly, making sleeping on your stomach uncomfortable or even impossible. Sleeping on your back is not recommended, as the uterus can compress the inferior vena cava, disrupting blood flow and leading to dizziness or even brief loss of consciousness. The best sleeping position during this period is on your left side, which ensures adequate blood flow for both mother and baby and reduces the load on the liver.
Third trimester
In the third trimester, when the belly becomes large, sleep quality may deteriorate due to physical discomfort and increased sensitivity. At this stage, it is especially important to sleep on your left side with a pillow between your knees to relieve pressure on the lower back.
Many women during this period use special pregnancy pillows — U- or C-shaped — to create the most comfortable position and protect the spine.
Undesirable sleeping positions
Not all positions are suitable for pregnant women — some of them are potentially dangerous for the health of the mother and baby:
Sleeping on your back
From the second trimester onwards, it is not recommended to sleep in this position, as the uterus can compress the inferior vena cava, disrupting blood flow and reducing oxygen supply to the fetus. In addition, this leads to back pain, leg swelling, and breathing problems.
Sleeping on your stomach
From the end of the first trimester, this position is not only uncomfortable but also potentially dangerous for the baby due to the pressure of the growing abdomen.
Sleeping on your right side
Although this is not strictly prohibited, the left side provides more effective blood flow, which is especially important in late pregnancy.
Helpful tips for a comfortable night’s sleep
Use pregnancy pillows or regular pillows to support your belly and back and to create a comfortable position for your lower back. Make sure your bedroom has a comfortable microclimate — ventilate the room, maintain an optimal temperature, and choose a comfortable mattress for a good night’s sleep.
Regularly do light exercises for pregnant women — yoga, walking, or simple stretching — to improve blood circulation and relax before bed. Maintain a stable sleep schedule, go to bed and wake up at the same time to establish a clear biological rhythm.
Thus, restful and comfortable sleep during pregnancy is an important factor not only for a woman’s recovery, but also for creating optimal conditions for the development of the child. Choosing the right sleeping position and creating a comfortable environment for rest can significantly improve the mother’s well-being and contribute to a healthy pregnancy. It is also worth noting the importance of the correct sleeping position during IVF programs — in vitro fertilization, IVF with donor eggs, or IVF with double donation. Following these recommendations promotes optimal implantation and maintenance of pregnancy, allowing for maximum support for the health of the mother and child during this important period.
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