Is It Safe to Sleep on Your Back During Pregnancy?

Sleeping on your back during pregnancy is not recommended as it can put pressure on your spine and back muscles due to the weight of your uterus. This is especially important during the second and third trimesters because lying on your back can compress a major blood vessel, causing dizziness and reduced blood flow to your baby. Here, you will learn about the best sleeping positions during pregnancy and what to do if you wake up on your back.

Sleeping on Your Back When Pregnant

It is not recommended for pregnant women to sleep on their backs after 20 weeks of pregnancy. So, if you are in the habit of sleeping on your back, you should start getting used to a new sleeping position now.

As pregnancy progresses, getting enough sleep is essential for both you and your baby. If you usually sleep on your back then catching up on some sleep might get difficult. This is because when you sleep on your back during pregnancy, the uterus' weight can put pressure on a major blood vessel (vena cava) that runs down near your spine. This pressure can disrupt the blood flow to your baby, affecting the baby's oxygen supply. It's important to avoid sleeping on your back during pregnancy to ensure healthy blood flow to your baby.

Best Sleeping Position When Pregnant

Most experts agree that during pregnancy, it is best to sleep on your left side with your knees bent once your abdomen expands. This position offers more comfort and helps improve blood flow for both the mother and the foetus. Although sleeping on your stomach may be considered safe during early pregnancy, it becomes impossible and uncomfortable, usually sometime during the second trimester.

Sleeping on the left side during pregnancy helps to improve blood flow, ensuring that vital organs and the baby receive necessary nutrients and oxygen. This position also reduces the likelihood of swelling in the ankles and legs. On the other hand, sleeping on the right side can be less favourable as it tends to put pressure on the liver. However, experts generally agree that sleeping on the right is safe for short durations.

What If I Wake Up on My Back While Being Pregnant?

If you wake up on your back in the middle of the night, there is nothing to worry about, as your baby is perfectly safe. Although you would feel dizzy and nauseous, your baby would not be in any real danger. So, if you wake up on your back, without stressing, just turn around to the side position. Being pregnant means the body has built-in protection for your baby. When your uterus gets heavy enough to compress the vena cava, you'll start feeling uncomfortable lying on your back. As a result, your body will flip over, even while you're asleep.