Don't be alarmed if you go to sleep on your side and wake up flat on your back. It happens all the time and shouldn't have any serious adverse effect on your baby's health. Just shift your position and go back to sleep. Tender breasts and a growing belly may soon make sleeping on your stomach uncomfortable, but you can sleep face down for as long as it suits you.
If you're used to sleeping on your stomach and want to continue, try using a donut-shaped pillow to support your growing belly. Some women find this allows them to sleep comfortably on their stomach well into the third trimester. Even after you find a comfortable sleeping position and the perfect pregnancy pillows to make it work , good sleep may be hard to get. Pregnancy symptoms like the constant need to pee, nausea, heartburn, and restless legs can make it hard to sleep well when you're pregnant.
But there are plenty of sleep strategies to try, too. Cut down on caffeine, drink more fluids in the morning and less at night, have a light snack before bedtime, and use relaxation techniques like yoga, stretching, and deep breathing. Establish a soothing bedtime routine and try to go to bed and get up at around the same time every day. If nothing seems to help, ask your provider about safe sleep medications during pregnancy.
BabyCenter's editorial team is committed to providing the most helpful and trustworthy pregnancy and parenting information in the world. When creating and updating content, we rely on credible sources: respected health organizations, professional groups of doctors and other experts, and published studies in peer-reviewed journals. We believe you should always know the source of the information you're seeing.
Learn more about our editorial and medical review policies. Sleep and pregnancy. American Academy of Family Physicians. Dunietz GL et al. Sleep position and breathing in late pregnancy and perinatal outcomes. The uterus has not grown large enough to interfere with sleep. However, hormonal changes, nighttime hunger, nausea, and other pregnancy symptoms may make sleep more difficult. As a woman reaches the second and third trimesters, it is ideal to sleep on the left side.
Being in this position maximizes blood flow to the uterus without putting pressure on the liver. Women who experience hip or back pain during pregnancy may find that placing a pillow or two between the knees or bending the knees during sleep can help provide relief. A woman who prefers to sleep on her right side can adopt this position instead.
There is no research showing that this is dangerous. Experts consider some sleeping positions to be less advisable than sleeping on the side. These include:. Many pregnant women worry that sleeping on their stomach will harm the developing fetus. However, the uterus protects the fetus well, and there is no reason to avoid sleeping on the stomach during the first trimester.
As pregnancy progresses, most women find that sleeping on the stomach becomes impossible or difficult. For women who still prefer stomach sleeping or who occasionally wake up on their front, there is no need to worry. Sleeping on the stomach will not harm the baby. Some pregnant women may find that using several sleeping pillows allows them to sleep on their stomach. It is fine to use these devices and perfectly safe to wake up lying on the stomach.
In the third trimester — from the 28th week of pregnancy onward — sleeping on the back puts pressure on the main blood vessels that deliver blood to the uterus. This pressure may decrease the oxygen supply to the fetus. It can also increase unpleasant symptoms, such as dizziness and heartburn , in the woman. Written by Danielle Pacheco.
Medically Reviewed by Ealena Callendar. How to Sleep Better During Your Second Trimester Managing pregnancy-related sleep conditions and practicing healthy sleep hygiene can help you beat insomnia in the second trimester. Sign up below for your free gift.
Your privacy is important to us. Was this article helpful? Yes No. Medical Encyclopedia: A. M Medical Encyclopedia. Morning sickness. Breast pain. Reid, K. Sleep, 40 5 , zsx Supakatisant, C. Oral magnesium for relief in pregnancy-induced leg cramps: a randomised controlled trial. Cherni, Y. Evaluation of ligament laxity during pregnancy. Journal of gynecology obstetrics and human reproduction, 48 5 , — Casagrande, D. Martin-Fairey, C.
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Rawal, S. A longitudinal study of sleep duration in pregnancy and subsequent risk of gestational diabetes: findings from a prospective, multiracial cohort. American journal of obstetrics and gynecology, 4 , Gao, M. Association of sleep quality during pregnancy with stress and depression: a prospective birth cohort study in China.
BMC pregnancy and childbirth, 19 1 , Okun, M. Prevalence of sleep deficiency in early gestation and its associations with stress and depressive symptoms. Journal of women's health , 22 12 , — Tsai, S. Whether you are taking a quick nap on the couch or going to bed at night, sleeping on your side is best. Lying on your back puts pressure on major blood vessels.
Research has shown that sleeping on your side can reduce the risk of stillbirth by half. You can make it more comfortable, and easier to stay on your side, by bending your knees then putting a pillow between them. You can also put a pillow under your belly for support. If it happens a lot, put a pillow behind your back so rolling over onto your back is more difficult. Some women find it comfortable to sleep with their head quite high, either with pillows for support or by raising the head of the bed a little.
This can reduce heartburn and snoring. You might find your back aches more at night. If you can, try to avoid heavy lifting, housework and long periods of standing. And as mentioned before, rest during the day with your legs up, if you can.
The frequency of your need to pass urine at night might increase even further. The baby might be pressing on your bladder, and the hormones that go with the later stages of pregnancy can relax your pelvic floor.
Pelvic floor exercises will help you manage any 'leaks' and also avoid continence problems in years to come. A pregnancy pillow might help you get comfortable — they come in many different shapes and sizes and you should be able to find one that suits.
Generally, pregnant women are advised not to take any sleeping tablets, although your obstetrician or midwife might advise you otherwise. Whether you are experiencing common pregnancy problems or more serious sleep disorders , anxiety or depression , you can get support from a range of professionals and services, including:.
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