Can I sleep on my right side during pregnancy?
According to Tommy’s, it’s best to avoid sleeping on your right side during pregnancy. When you sleep on your right side, your baby can sometimes put pressure on your liver. It may also make your kidneys less efficient in removing waste products and fluids through the night.
That said, recent research suggests there's very little evidence that sleeping on your right side will harm your baby. “Some studies suggest that sleeping on your left side might be slightly better due to the layout of your organs and [blood] flow to the baby, but there is little research and the most important thing is to sleep on the side that feels best for you,” says Jo Parkington, NHS and Dearbump certified midwife.
What sleep positions should be avoided during pregnancy?
In your second and third trimesters, try to avoid sleeping on your stomach or back.
Stomach sleeping
It’s fine to sleep on your stomach in early pregnancy, but the NHS and Tommy’s both advise that it’s safest to sleep on your side as your pregnancy progresses, especially in your third trimester (after 28 weeks of pregnancy). This applies for both day and nighttime sleep.
Some research suggests that sleeping on your stomach causes very little risk to your baby. But, as your baby gets bigger, stomach sleeping may get uncomfortable.
“If you usually prefer stomach sleeping, you might find that lying on your side with your lower leg straight and top leg bent at the hip and knee is similar to stomach sleeping while keeping the pressure off your abdomen,” says Meier. She adds, “A pillow can be placed under the upper knee for additional support.”
Back sleeping
“In the third trimester, you should avoid sleeping flat on your back,” says Meier. Here’s what the research shows about sleeping on your back while pregnant, according to the Sleep Foundation and Tommy’s:
Blood vessel compression: As your baby gets heavier, they can put pressure on a large artery and vein in your middle called the aorta and the vena cava, respectively. “With less blood going to the heart, the blood pressure drops, decreasing blood flow to the baby and to your vital organs,” says Meier. “If you are awake when this happens, you may notice nausea or a lightheaded feeling. Most people instinctively roll to their side when this happens, which resolves the problem.”
Baby heart rhythm changes: Tommy’s research shows when women sleep on their back in late pregnancy, their baby’s heart patterns can change and they become less active, possibly from lower oxygen levels.
Increased back pain: Back sleeping can also put extra pressure on your spine, which may worsen lower back pain. Pain in the low back is a common problem, and side-sleeping can ease that discomfort.
Snoring and breathing difficulty: Occasionally, sleeping on your back can cause more snoring or breathing problems during sleep - another great reason to stick to your side.
Some research has shown that falling asleep on your back can increase the risk of stillbirth, according to the NHS. But it’s still rare. “If you naturally wake up or lay on your back during pregnancy, don’t stress too much. Just roll onto your side and try to get comfortable again on either side,” says Parkington.
You can also place a pillow or rolled towel under one hip to slightly shift your uterus to the side, which prevents it from compressing the blood vessels below.
How can I improve my sleep quality while pregnant?
Getting good sleep while pregnant can feel like a difficult proposition. Between leg cramps, the almost-constant need to pee, and a nocturnal baby doing backflips in your midsection, you may wonder how to sleep comfortably while pregnant.
“First, you’ll want to determine what is keeping you up,” says Meier. “If muscle aches, spasms and restlessness are the culprits, an Epsom salt bath in the evenings may help. Others find that an herbal tea or magnesium supplement helps their bodies to settle down. In the end, the restless sleep of pregnancy may help to prepare you for nights with your newborn.”
No matter the cause, you can reclaim great rest with these tips and techniques:
Create an irresistible sleep space: Lower the lights, play white noise, and invest in comfortable bedding, so you look forward to crawling into bed each night.
Try a pregnancy pillow: The bigger your belly grows, the harder it can be to get comfortable. Supportive pregnancy pillow benefits include more support for your knees and belly, providing maximum comfort and better sleep.
Quieten back pain: Back pain can quickly steal your sleep. For your best chance at great sleep, treat your back pain before bed, whether through GP or midwife-approved paracetamol and ergonomic back-saving tips from the NHS.
Calm heartburn: Heartburn is common in pregnancy, and the pain can keep you up. You can ask your GP or midwife for heartburn treatment recommendations and use them just before bed to sleep better.
Slow down on fluids: To avoid many toilet trips through the night, try to drink fewer fluids in the hours leading up to bedtime. But be sure to drink plenty during the day.
Use excellent sleep hygiene: Good sleep habits, also called sleep hygiene, can help you sleep better every night. To practice top-notch sleep hygiene, use relaxation techniques before falling asleep, get plenty of exercise, and try not to nap too late (in the afternoon or evening).
It’s always good to limit your caffeine intake as much as you can while pregnant (no more than 200mg per day), but if you do drink the odd cuppa, try to cut yourself off in the afternoon.
About the author
Abby McCoy is an experienced pediatric nurse who has worked in trauma, orthopedics, home care, transplant and case management. She has practiced nursing all over the world from San Francisco, CA to Tharaka, Kenya, and has written health content for trusted health outlets like Everyday Health, Expectful, and Sleepopolis.
As a mother of four, Abby understands the challenges and joys of pregnancy and childbirth, and feels passionate about helping expectant and new mothers in any way she can. Her nursing background has come in handy during her pregnancies and managing any health concerns or injuries her young children experience. Abby lives near Edinburgh and loves exploring both nature and the city with her husband and children.