Best & Worst Sleeping Positions during pregnancy! Mombabykids.com

    The Importance of Safe Sleeping Positions During Pregnancy

    In this post, I'm going to show you the safest and most comfortable pregnancy sleeping positions that also support easier labor. I'll explain what not to do, why, and what you should be doing instead.

    The Worst Pregnancy Sleeping Positions

    Some of you may already know this, but the worst pregnancy sleeping position is on your back or tummy. Sleeping on your tummy is obvious—it puts too much pressure on your belly. Sleeping on your back, however, puts pressure on the vagus nerve, which decreases your blood flow. This results in lower blood pressure, making it harder for your baby to get nutrients and oxygen, and can also make you feel dizzy.

    The Best Pregnancy Sleeping Position: Side Lying (Especially Left Side)

    One of the best positions is side lying, especially favoring the left side. This supports proper fetal positioning and also enhances comfort, especially if you suffer from heartburn or acid reflux. The left side position is ideal because of where the baby shifts your organs.

    How to Properly Lie on Your Left Side

    To get the most benefit from side lying, rest your legs slightly wider than a 90-degree angle to open up the pelvic cavity. Use a long pillow (like a king-size) to support your ankles, knees, and hips, which helps with pelvic alignment. This is key to relieving common pregnancy aches and pains like ligament pain, lower back pain, and hip pain.

    Common Mistakes in Side Lying Sleeping Position

    A common mistake I see is when moms overlap their ankles instead of stacking them. This misalignment can cause tension in your pelvis. To avoid this, make sure your ankles are stacked properly to support alignment. Additionally, placing a pillow behind your back will prevent you from accidentally rolling onto your back.

    Supporting Fetal Positioning and Alignment

    A good rule of thumb is to ensure your belly button stays parallel to the ground. This ensures proper fetal positioning and supports both mom and baby.

    Avoid Sleeping with Your Belly Up

    Another mistake is lying with your belly pointing up (navel facing the ceiling). While it's not the worst position, it doesn't support proper fetal positioning or use gravity to engage the baby’s head. This position also strains your spine, causing twisted hips and aching ligaments. It’s crucial to avoid twisting your body into unnatural positions.

    The Best Position for the Last Trimester: Exaggerated Side Lying

    In the last trimester, the best sleeping position is an exaggerated side lying, again favoring the left side. To achieve this, stack one to two pillows for your right leg, a smaller pillow for your hip, and a flat pillow for your head. Align your knee and ankle, and position your left leg behind you, keeping it straight.

    Supporting the Belly and Aligning the Hips

    This exaggerated side lying position is ideal for opening the pelvis and supporting fetal positioning, particularly in the LOA (Left Occiput Anterior) position. It also uses gravity to help the baby settle lower in the pelvis, following the belly button parallel to the ground rule.

    Safe and Comfortable Pregnancy Sleep

Sleeping during pregnancy doesn’t have to be uncomfortable or risky. By following these guidelines, you can find the most supportive positions that help your body and your baby.