Is it OK to Sleep on Your Back When Pregnant?
THERE WERE TWO in the bed and the little one said ROLL OVER, ROLL OVER…
OBSESSING OVER whether or not you can sleep on your back when pregnant?
You’re not the first to ask, and you won’t be the only one fretting about whether you’ll ever get a good night’s sleep again! It’s important to know and understand why it’s recommended you sleep on your side during pregnancy.
You might have heard stories about back sleeping and not been sure what was fact or fiction but to date (2021) there have been FOUR studies carried out around the world. The research shows that SLEEPING on your LEFT HAND SIDE in your third trimester is SAFER FOR YOUR BABY.
Sleeping on your left hand side ensures your baby has a healthy and steady supply of oxygen and nutrients.
AIM TO SLEEP ON YOUR LEFT WHENEVER YOU ARE:
Going to sleep at night
Going back to sleep after any night wake-ups or trips to the loo
Taking a nap during the day
It’s easy to make light of sleeplessness, restlessness and all the *rules* that seem to come with pregnancy but there are very valid reasons to support sleeping on your left side.
BUT WHY?
Throughout pregnancy your uterus (womb) expands to accommodate your growing baby. When you lie on your back (when pregnant) gravity causes you to press down on top of a large blood vessel called the vena cava. Its job is to bring blood back to your heart.
MRI scans show that lying on your back whilst pregnant reduces blood flow through the vena cava by up to 80%* The body will try to adapt by increasing blood flow through other veins, but it’s not enough to fully compensate.
The aorta (main artery carrying oxygen rich blood from your heart) is also partly compressed by lying on your back which decreases blood flow to your uterus, placenta and your baby.
Sleeping on your back is also more likely to give you backache and make you prone to constipation; it’d be wiser to find a comfy position on your left side now.
WAKING UP WORRIED THAT YOU’VE BEEN sleeping ON YOUR BACK?
Don’t stress if you’ve been on your back for a brief spell, just turn back to your left side. The position you fall asleep in is likely to be the position you are in for the longest; so always start off sleeping on your left hand side.
Who hasn’t woken up in the night and wondered how they got into that position? Most of the time if your body is uncomfortable you will wake up and naturally adjust.
If you were lying on your back and your heart rate increased, felt a bit breathless or a little dizzy (which back sleeping during pregnancy can cause) it’s likely you would move automatically.
Listen to what your body is telling you. And let’s face it, you’re probably up to the loo 3+ times a night so all of these are opportunities to repeatedly return to side sleeping.
Why sleep on your left?
Sleeping on your left is said to be the optimum sleep position during pregnancy:
It provides good blood flow to your placenta
Provides consistent flow of nutrients and oxygen to your baby
Helps your kidneys eliminate waste products and fluids more efficiently (which helps reduce swelling in ankles, feet, face and hands)
Can I sleep on my front?
In the first trimester of pregnancy yes you can, but as your baby bump grows you will not be comfy that way for much longer! Do your best to settle in to side-sleeping now.
What about sleeping on my right hand side?
This is the second best position (did I mention sleeping on your left 😉?)
Sleeping on your right hand side is safer than sleeping on your back but is still thought to apply a degree pressure to the vena cava. Left is best.
TIPS IF YOU ARE WORRIED ABOUT accidental BACK SLEEPING
Pop a pillow or cushion behind you so that if you do roll onto your back the elevation will reduce the compression, or wake you up so you can re-adjust.
If you have long hair wear a low bun or ponytail to the back - you just can’t sleep on it well and that’ll wake you up!
Ask your partner to give you a nudge if he or she realises that you are sleeping on your back.
The advice from public health professionals is clear sleep on your side when baby’s inside, and preferably your LEFT HAND SIDE.
I know there’s a lot to think about when you’re pregnant and it can feel like the advice is always changing, and thankfully that’s often due to new research and awareness raising campaigns. If you’re ready to start thinking about labour and birth then I’ve pulled together a free guide to help you feel calm and relaxed. Get yours here.
Big love 💕 💗
Sophia xx
PS - I want you to feel safe and nurtured in this space so I’ll never share stuff that’ll scaremonger, but I do want you to be INFORMED so you can make good and safe choices. I know you want the best for your baby and that’s what I want what’s best for you both. IF you want to read more on the research into the risks of back sleeping check out Tommy’s, the UK charity that researches the causes ad prevention of pregnancy complications, miscarriage and stillbirth.
* University of Auckland study 2011
