Can you lay on your stomach when pregnancy

Sleep position in pregnancy Q&A

Tommy's PregnancyHub

In the third trimester of pregnancy going to sleep on your side has been shown to help prevent stillbirth.

In the third trimester our advice is to go sleep on your side because research has shown that this is safer for baby. This includes night sleep and day time naps.

Can I sleep on my back during pregnancy?

Research has shown that in the third trimester (after 28 weeks of pregnancy) going to sleep on your back increases your risk of stillbirth. As the link has now been shown in four separate research trials, our advice is to go to sleep on your side in the third trimester because it is safer for your baby. The advice relates to any episode of sleep, including:

going to sleep at night
returning to sleep after any night wakenings
day time naps.

We don’t want you to become anxious about this. If your pregnancy is uncomplicated your risk of stillbirth is low (1 in 200 babies are stillborn). Going to sleep on your side will make it even lower.

How reliable is the research?

The research linking going to sleep on your back to stillbirth is very reliable. Four case control research studies (in which information from women who have had a stillbirth is compared with information from women who have not) have been carried out into maternal sleep position and stillbirth and all have shown that there is a link.

What if I wake up on my back during the night?

The research has been focused on position going to sleep, not position during the night. If you wake up on your back, just settle back to sleep on your side.

We cannot control our position when we are asleep and a large bump is likely to be uncomfortable enough to prevent you from being on your back for long during the night. We also know that the position we go to sleep in is the position we spend the longest amount of time in during the night.

What could cause the increased risk of stillbirth?

Sleep position in the third trimester is important because if you are on your back the combined weight of baby and womb puts pressure on other organs in your body.

Researchers do not know for certain what exactly is causing the increased risk of stillbirth, but we already know the following, which could play a part :

When sleeping/lying on your back the baby and womb put pressure on the main blood vessels that supply the uterus and this can restrict blood flow/oxygen to the baby.
Further recent studies have shown that when a woman lies on her back in late pregnancy (compared to lying on side) the baby is less active and has changes in heart-rate patterns. This is thought to be due to lower oxygen levels in the baby when the mother lies on her back.

Does it make a difference which side I sleep on in pregnancy?

There are many websites that tell you that the left side is best to sleep on during pregnancy. This is for the following reasons:

One of the smaller research studies, from Auckland, New Zealand, showed that women who sleep on their left side on the last night of pregnancy halved their risk of stillbirth compared to those who slept on their right. However, the same finding has not been seen in any other trial (there have been three other published research studies since then).
Sleeping on your left has been shown to help your kidneys to get rid of waste products and fluids from your body.

Therefore, while sleeping on your left side has not conclusively been shown to reduce your risk against sleeping on your right, there are reasons that you might choose to do so.

Tips for sleeping on your side in pregnancy

Put pillows behind you to prevent falling on your back. It won’t prevent you being on your back for certain but is likely to make it more uncomfortable.
If you have long hair, try tying it in a low bun, which may make it uncomfortable to sleep on your back for any length of time.
If you wake up for any reason during the night, check your position and go back to sleep on your side.
If you are likely to nap during the day pay the same attention to sleep position during the day as you would during the night.

If you're finding sleeping on your side difficult because of SPD/PGP, try these tips.

In the early days of pregnancy it is fine to sleep on your stomach. Your bump will not start showing until the second trimester and sleeping on your stomach is unlikely to be uncomfortable. In the third trimester, you will have a large bump and it is very unlikely that you would choose this position. However, if you do wake up on your stomach, don’t worry, just roll onto your side.

Heazell AEP, Li M, Budd J, Thompson JMD, Stacey T, Cronin RS, Martin B, Roberts D, Mitchell EA, McCowan LME. Association between maternal sleep practices and late stillbirth – findings from a stillbirth case-control study. BJOG2017; https://doi.org/10.1111/1471-0528.14967.

Stacey T1, Thompson JM, Mitchell EA, Ekeroma AJ, Zuccollo JM, McCowan LM.
Association between maternal sleep practices and risk of late stillbirth: a case-control study. BMJ. 2011 Jun 14;342:d3403. doi: 10. 1136/bmj.d3403.

Gordon A1, Raynes-Greenow C, Bond D, Morris J, Rawlinson W, Jeffery H. Sleep position, fetal growth restriction, and late-pregnancy stillbirth: the Sydney stillbirth study. Obstet Gynecol. 2015 Feb;125(2):347-55. doi: 10.1097/AOG.0000000000000627.

Lesley ME, McCowan LME, Thompson JMD, Cronin RS et al (2017) Going to sleep in the supine position is a modifiable risk factor for late pregnancy stillbirth; Findings from the New Zealand multicentre stillbirth case-control study. PLOS One https://doi.org/10.1371/journal.pone.0179396

Jeffreys RM, Stepanchak W, Lopez B, Hardis J, Clapp JF, 3rd. Uterine blood flow during supine rest and exercise after 28 weeks of gestation. BJOG : an international journal of obstetrics and gynaecology. 2006 Nov;113(11):1239-47

Khatib N, Weiner Z, Beloosesky R, Vitner D, Thaler I. The effect of maternal supine position on umbilical and cerebral blood flow indices. European journal of obstetrics, gynecology, and reproductive biology. 2014 Apr;175:112-4.

Stone PR, Burgess W, McIntyre JP, Gunn AJ, Lear CA, Bennet L, et al. Effect of maternal position on fetal behavioural state and heart rate variability in healthy late gestation pregnancy. The Journal of Physiology. 2017 Feb 15;595(4):1213-21.

Murray I, Hassall J. 2014. Change and adaptation in pregnancy. In: Marshall J, Raynor M. eds. Myles Textbook for Midwives. 16th ed. Edinburgh: Churchill Livingstone, 143-177

Sleeping on the stomach while pregnant: Is it safe?

Many people have a favorite position for going to sleep. However, if a person’s most comfortable position is tummy down, they might wonder whether that is safe during pregnancy.

When pregnant, many people have trouble getting or staying comfortable while sleeping.

People may worry that their sleeping position will affect their baby.

In this article, we will examine whether sleeping on the stomach while pregnant is safe. We will also look at the best sleeping positions during pregnancy and the ones to avoid.

There is no evidence to suggest that sleeping on the stomach during the early weeks of pregnancy causes harm. The uterine walls and amniotic fluid cushion and protect the fetus.

However, most people find it increasingly challenging to sleep on their stomach as their abdomen grows and raises the torso, altering the natural curvature of the spine.

Sleeping on the stomach may also cause neck and shoulder problems, such as pain, stiffness, and soreness. Some people experiencelower back pain and pelvic girdle pain during pregnancy, which make it more difficult to sleep.

Researchers have observed links between a reduction in sleep quality and several outcomes during pregnancy, such as:

preeclampsia
high blood pressure
gestational diabetes
premature birth
unplanned cesarean delivery

A person who prefers sleeping on their stomach may consider using a stomach sleeping pillow with an area cut out for the belly.

Doctors usually recommend people sleep on their side during pregnancy. A 2019 review suggests that sleeping on either side while pregnant is safe.

Left side

Many consider sleeping on the left side the “ideal” sleeping position during pregnancy. This is mostly due to blood flow.

A large vein, known as the inferior vena cava (IVC), runs parallel to the spine on the right side. The IVC carries deoxygenated blood from the lower body and back to the right side of the heart for oxygenation.

As the IVC is to the right of the spine, lying on the left side may allow optimal blood flow to the heart and blood, and nutrients to reach the fetus.

Right side

Earlier research investigating people sleeping on their right side during pregnancy found non-left sided sleeping linked with a higher chance of stillbirth.

In theory, sleeping on the right side, particularly in the latter stages of pregnancy, may compress the IVC, reducing blood returning to the heart and decreasing placental blood flow.

However, recent research indicates that people who sleep on their right side while pregnant are no more likely to experience late stillbirth than people who sleep on their left side. Going to sleep on either side appears to be equally safe.

The National Institutes of Health (NIH) funded an analysis in 2019 to examine sleeping position and adverse outcomes during pregnancy.

They found no connection between going to sleep on the back or right side until the 30th week of pregnancy and complications linked to a decrease in placental blood flow, such as:

an increased chance of stillbirth
reduced size of a newborn
high blood pressure pregnancy disorders, such as preeclampsia, eclampsia, and gestational hypertension

These findings suggest that the sleeping position in early to mid-pregnancy may not increase the chances of complications. However, the study did not observe the last 2 months of pregnancy.

Other research found sleeping on the right or left side throughout pregnancy to be equally safe.

Back sleeping

Sleeping on the back during the third trimester may increase the chances of stillbirth in a small number of people.

This is because the weight of the uterus could compress the IVC and aorta. The aorta is the large artery that carries oxygenated blood from the left side of the heart to other parts of the body. This compression could reduce blood flow to the fetus.

Research indicates that back sleeping from 28 weeks of pregnancy may increase stillbirth risk by 2.6 times compared with side sleeping. Side sleeping during the third trimester could reduce late stillbirth by almost 6%.

People who sleep on their backs during pregnancy may experience symptoms, including:

difficulty breathing
problems with circulation
digestive issues
backache
low blood pressure
hemorrhoids

These symptoms may result in:

stillbirth
preeclampsia
low fetal birth weight
reduced fetal growth rate

People should not worry if they wake up on their back in the late stages of pregnancy, but they should roll onto their side to go back to sleep.

People who find it uncomfortable to sleep on their side can try placing a firm, supportive pillow under the abdomen to reduce lower back stress.

Placing a firm pillow behind the back and legs can also make it more difficult to flip over during the night onto the back.

People who find it difficult to sleep propped up could try placing pillows behind their upper back to find a comfortable angle.

People experience a wide range of symptoms and bodily and hormonal changes during pregnancy that may interfere with sleep, such as:

insomnia
gastroesophageal reflux disease
sleep apnea
restless legs syndrome
an increase in nighttime urination
back pain
shortness of breath
increased abdomen size

People can try a range of techniques to relieve their symptoms and improve sleep, including:

going to bed and getting up at the same time each day
aiming for 7–8 hours of sleep each night
drinking enough water
avoiding caffeine late in the day
avoiding long naps during the day
exercising regularly
trying gentle activities, such as yoga, swimming, or tai chi
eating a healthful, balanced diet
taking antacid medications to reduce acid reflux
avoiding spicy, fried, acidic, and fatty foods
eating smaller, more frequent meals
avoiding drinking too much water and other fluids before bed
trying iron and folate supplements for restless legs syndrome
eating a few plain saltine crackers before bed to reduce nighttime nausea
speaking with a doctor about sleep apnea or using a continuous positive airway pressure machine
using relaxation techniques, such as visualization, breathing exercises, or meditation

Pregnancy pillows

During pregnancy, a person sleeping on their side should keep their knees bent at a comfortable angle and place a thin, soft pillow between their knees to reduce lower back stress. A pregnancy pillow shaped like a crescent can offer support to the arms and knees alike.

People with heartburn can also try putting a pillow under their upper body to raise it slightly to reduce the risk of reflux.

During late pregnancy, people experiencing shortness of breath may also benefit from lying on their side or having pillows propping up their upper body.

Elevating the legs slightly with a pillow may also help individuals with leg swelling or pain.

It is generally safe for people to sleep on their stomach during pregnancy, although it may be uncomfortable and cause back or neck pain.

Research suggests that it is safe for people to sleep in whichever position they prefer until around 30 weeks of gestation. However, in the latter stages of pregnancy, people should try to sleep on their side — ideally, their left side for optimal blood flow to the fetus.

People should avoid sleeping on their back from 28 weeks of pregnancy to prevent adverse symptoms and outcomes.

Is it possible to sleep on your stomach during pregnancy

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Many girls like to sleep on their stomachs, moreover, many of them can fall asleep only in this position. When planning a future pregnancy, many people have reasonable questions about whether it is possible for pregnant women to sleep in this position and for how long can this be done? Obstetrician-gynecologist EMC Olga Panfilova answers these and other questions.

Can I sleep on my stomach in the first trimester?

Of course, for good health and mood, a calm and complete rest at night is very important. This is especially true for a woman who is expecting a baby, because it is she who often has problems with sleep, not least related to the positions that she usually takes in a dream. Including the posture on the stomach. However, in the early stages of pregnancy, you can safely continue to do this. The uterus is still so small and, moreover, so well protected by the bones of the pubis, that this position of the body is not capable of causing any harm to the developing baby. If the usual posture began to cause you discomfort, then most likely this is due to the so-called inflection of the uterus, which occurs due to the fact that the tissues of this organ soften, especially in the isthmus zone. Another cause of inconvenience may be the mammary glands, which begin to gradually increase in size, become painful. If you're having similar problems, it's time to find more comfortable sleeping positions, such as trying to fall asleep lying on your back. And even better already in the early stages to accustom yourself to sleep on your side. You will definitely appreciate the benefits of the newly acquired habit later, when your stomach has reached such a size that even the very thought of trying to sleep on it seems ridiculous.

Can I sleep on my stomach in the second trimester?

In the second trimester of pregnancy, the expectant mother can already boast of a voluminous belly, which means that the baby inside has grown up. And even though it is reliably protected by the fetal membranes, amniotic fluid, the muscles of the uterus and the press, laying on the stomach, you still put pressure on the baby. And just imagining that you are lying on your child, you are unlikely to be able to sleep peacefully. At this stage of pregnancy, you can still sleep on your back, but it is best to lie on your side, so you arrange your stomach as comfortably as possible.

Can I sleep on my stomach in the third trimester?

In the third trimester of pregnancy, sleeping on the back of the expectant mother is no longer recommended. The growing uterus puts extra pressure on the blood vessels behind the abdomen. When you lie on your back, this pressure interferes with the normal circulation of blood that should flow to your baby from the lower part of your body. You yourself can feel how uncomfortable this position is by noticing that it becomes difficult for you to breathe when you lie on your back.

The only acceptable sleeping position at this stage of pregnancy is the side position. To improve blood circulation, it is better to raise your legs a little: when you lie on your side, place a pillow under your upper leg. To facilitate the work of the kidneys and improve the outflow of bile, it is optimal to sleep on the left side. But if you are worried about discomfort in the region of the heart, it is better to roll over to the right. Many women claim that special pillows for pregnant women bring great relief, providing the most comfortable position for the whole body during sleep.

Detailed answers to the most burning questions during pregnancy you can get within the framework of the School of Moms EMC

How to sleep during pregnancy

It is difficult to overestimate the role of sleep in the life of every person. A complete healthy rest allows you to fully restore the functioning of the nervous system, relieve stress, improve performance and increase activity. Chronic sleep deprivation is the cause of many diseases. What can we say about a woman who is at the stage of bearing a baby. During this period, more than ever, she needs a healthy, long and full sleep. However, unfortunately, it is during this period that one can only dream of a restful sleep.

As soon as a woman finds out about her new situation, she has to give up a lot for the sake of the health of her unborn baby. And you need to give up not only bad habits: alcohol, cigarettes, coffee, but also from a comfortable sleep.

The cause of insomnia can be :

Anxiety;
Frequent urination;
Fears and phobias before a new stage of one's life;
Nervousness and irritability;
Digestive disorder;
Toxicosis;
Physical indisposition;
Uncomfortable posture.

During the period of bearing a child, the female body experiences an extraordinary load, especially in the last trimester. The need for more sleep increases, because the body expends much more energy. Therefore, healthy sleep and pregnancy are inextricably linked.

As soon as a woman finds out about her new position, she has to give up a lot for the sake of the health of her unborn baby. And you need to give up not only bad habits: alcohol, cigarettes, coffee, but also from a comfortable sleep.

Let's try to figure out how to sleep during pregnancy, so as not only not to harm the health of your unborn baby, but to sleep well.

Looking for a comfortable sleeping position

Each person has his own favorite position, in which it is easy to fall asleep and sleep. Many do not imagine a comfortable rest on their backs, accustomed to sleeping on their stomachs. This habit will have to be sacrificed, as it is unsafe for the normal development of the fetus. If in the first three months of pregnancy a woman can still sleep in the position in which she is used to and feels comfortable, then after the first trimester the growing belly will not allow her to lie safely in this position. Despite the natural protection of the baby in the form of amniotic fluid, there is a high probability of injuring the baby in a dream, squeezing it. But what is the right way to sleep during pregnancy?

Back position

Even if you are used to sleeping in a Spartan position, on your back, with your arms spread wide, from the 28th week you will have to radically change your lifestyle. The fact is that as the fetus grows, the load on the intestines and vena cava will increase significantly, blocking the access of oxygen to the baby.

If you sleep on your back during pregnancy, you may experience the following problems:

Dizziness;
Nausea;
Convulsions;
Numb limbs;
Pressure reduction;
Hemorrhoids;
Heaviness of breathing.

If you feel these symptoms or the baby gives persistent signals, you need to urgently change your position, so squeezing the vena cava is fraught not only with poor health for the mother, but also with a lack of oxygen supply to the fetus.

Stomach position

One of the most beloved positions for many people, which allows you to quickly fall asleep while hugging a pillow. Many women, as soon as they find out about the change in their lives, are interested in the question, is it possible to sleep on your stomach during pregnancy? Doctors recommend abandoning this position already in the first weeks, even before the enlarged belly makes it impossible to fall asleep peacefully.

If you are afraid during sleep, without controlling your movements, to arbitrarily roll over on your stomach, you can put a large pillow that does not allow you to change position.

Side position

In order to normalize your sleep and not harm the health of the baby, experts recommend sleeping on your side during pregnancy. And if at first this option seems unacceptable to many, after the second trimester, lying on your side is the only possible one. But here the question arises, on which side to sleep in order to ensure the safety of the fetus?

Sleeping on the right side can cause squeezing of the kidney, which can have dire consequences. The ideal posture is lying on the left side. Thus, you not only do not injure the unborn baby, but also improve blood flow along with oxygen to the placenta.

But one should not ignore the individual characteristics of each organism and the position of the fetus in the uterus. When the baby is in a transverse position, choose the side where the baby's head is. And with a breech presentation, doctors recommend changing the position several times a night.

If you still cannot improve your sleep, you feel unwell and you are tormented by insomnia, then it is better to consult a specialist. A good gynecologist will analyze the situation and help solve the problem. If necessary, he will prescribe a safe sedative that stabilizes the emotional state and helps to fall asleep calmly, resting and restoring the nervous system in a dream.

Help pillow

Fortunately, now modern manufacturers help women survive the pregnancy period with great comfort by offering special pillows. They are made taking into account the physiological characteristics of a woman in this period and allow you to find a comfortable position for relaxation.

You can buy two pillows and put one under your stomach and the other under your knees, looking for your best option. And you can buy a long banana-shaped pillow, which allows you to throw your leg on it while sleeping, which improves well-being and relieves the main load from the lower back and abdomen. Already in the last weeks of pregnancy, when the growing belly does not allow you to breathe normally, the pillow will allow you to take a comfortable half-sitting position.