Getting a good night’s sleep while pregnant is one of the necessities of helping the little human inside you grow, and it’s also one of the toughest aspects of pregnancy. Other than the constant trips to the bathroom and your expanding belly, your constantly changing hormones can also make you not get the satisfying rest that your body requires. All in all, you may also be asking yourself when should I stop laying on my back while pregnant?
During the second trimester when a mother’s tummy starts to grow bigger, there are a lot of questions that comes to mind, and this is one of them. In this duration of the pregnancy, sleep position becomes more than just a matter of comfort. Your sleeping position can heavily affect the blood flow, oxygen levels, and even how well your baby is growing.
In our article, we’ll tackle why sleep position matters, what happens when you lie flat on your back in late pregnancy, and how pillows, including knowing when to start using pregnancy pillow, can be of help for you to sleep better and much safer.
Why sleep position matters more as your pregnancy progresses
In the early pregnancy, most doctors agree that sleep position isn’t that much of a concern. Your uterus is still small, and lying on your back or stomach doesn’t really affect anything or cause any problems. But as the pregnancy progresses, and especially in the third trimester, things change.
By this time, the uterus has now grown far larger and heavier than the previous trimesters. When you lie flat on your back, the weight of your uterus can press against the inferior vena cava, this is a major vein that carries blood from your lower body back to your heart. Which can reduce circulation, lower blood pressure and decrease blood flow to your baby.
This is why most experts recommend adjusting your sleeping position by around 20 weeks of pregnancy and why many moms begin exploring when to start using a pregnancy pillow to make the transition easier.
What happens when you lie flat on your back during late pregnancy
If ever you’re still wondering “when should I stop laying on my back while pregnant?”, the short answer is: around the halfway point of your pregnancy.
There are many things that may occur while you’re lying flat on your back.
- Restricted Blood Flow: The pressure on the vena cava can slow down your circulation.
- Back pain and heartburn: A more weighty uterus tugs downward and contributes to the pain
- Dizziness and nausea: Women will possibly feel dizzy or breathless after only a few minutes of being on their back
- Reduced oxygen delivery to baby: In extreme situations, this can impact fetal growth.
Not every woman may notice these symptoms right away but avoiding long periods on your back helps reduce risks and discomfort.
Using pillows to stay off your back during sleep
The transition from back sleeping to a much safer sleep position isn’t always easy, especially if you’re used to that position for years. Here’s where pillows can be a game-changer.
A pregnancy pillow provides you that support in all the right places, keeping you from rolling onto your back while cradling your bump, hips, and back. A lot of moms find that learning when to start using a pregnancy pillow makes the process smoother. You don’t have to wait until your last trimester to start with this transition, you can start as early as 12 – 16 weeks if side sleeping starts to feel awkward.
Here are some pillow tricks that could help:
- Position a wedge pillow properly behind your back for a gentle support.
- Using a full-body pillow that gives that snug feel and keep your body aligned and prevents you from rolling.
- Slide a pillow between your knees, this helps to reduce hip strain.
- Add some extra pillows under your head to slightly elevate your upper body, this helps ease the heartburn.
By creating this cushion nest, you naturally stay on your side without even thinking about it too much.
Is it dangerous if you wake up on your back occasionally?
Most expectant mothers worry whenever they wake up lying flat on their back especially in the middle of the night. Rest assured that this is normal and usually not dangerous.
Your body has a built-in warning system. If blood flow slows when you’re on your back, you’ll likely feel dizzy, short of breath, or generally uncomfortable, prompting you to change your position. This is why brief moments on your back during sleep don’t typically cause for alarm.
The main goal is to start your night lying on your side and as much as possible to keep it that way. Using a pregnancy pillow can ease your anxiety about accidentally rolling over.
When to talk to your doctor about sleep safety
While most sleep-position concerns are routine, there can be times when it’s worth bringing up to your doctor or healthcare provider.
- If you frequently wake up feeling faint, dizzy, or unusually short of breath.
- If you’re worried about your baby’s movement or growth.
- If you experience ongoing pain when trying to sleep on your side.
Your healthcare provider can give you reassurance and suggest positions, tricks and recommend additional tools to support to help you get a peaceful rest. They may even show you how to position your pillows for the maximum comfort and safety.
Tips to make side sleeping more comfortable
Sleeping on your left-side is the best sleeping position during pregnancy, as it ensures maximum circulation, and lessens the strain on your body. But to some women this may not be comfortable, here are some little adjustments that you can make in order to feel more comfortable.
- Napping practice. In case you are adapting to new positions during the daytime, this might make sleeping at night more convenient.
- Start using a pregnancy pillow early. You don’t have to wait for the discomfort to set in before you intervene, the sooner you get used to the support, the easier you’ll transition.
- Elevate your upper body. If you’re having heartburns and they keep you up at night, try a semi-reclined position with pillows behind your back.
- Alternate sides. While the left side is often preferred, it’s perfectly safe to sleep on your right side too. Switching sides can prevent stiffness and getting too hot on one side.
Comfort can appear and feel differently for all, but what is important is to determine the position that will suit you best. Ensure that it supports you, alleviates the strain, aches and pressure which you experience and most importantly provides you with that rest which your body and baby needs.
Conclusion
If you’re thinking, when should I stop laying on my back while pregnant? Most professionals will suggest that you do this in about 20 weeks through your pregnancy, but a few women start sooner for comfort. Although an occasional night waking on your back isn’t typically bad for you, you should train yourself to sleep on your side for safety and your baby’s sake.
Knowing in yourself when you feel like to start using a pregnancy pillow can make a huge difference with the quality of sleep you’re getting. A durable and well made pillow can help support, alleviate tension, keep you from rolling, and provide an ideal configuration that makes side sleeping more comfortable. If you’ve identified the kind of pillow that would work best for you and create the proper sleeping habits, you can sleep easier and wake up feeling more energized in this lovely journey.