Is sleeping on back dangerous for pregnant women? Here’s What Experts Recommend

Pregnant women face many issues and complications including getting a decent good night sleep. As The baby develops and takes up more space, pregnant women find themselves searching for a comfortable position to sleep. But all pregnant women have only one concern while finding the right position for sleeping in as sleeping position directly effects the health of the baby. The avove question is among the most frequent questions from expecting mothers to their healthcare provider/ doctors: Is it ok to sleep on my back during pregnancy?

The quick answer: It varies by pregnancy trimester.

Is it ok to sleep on my back during pregnancy?

Sleeping on your back is generally considered safe during the first trimester of pregnancy for healthy women. During the first trimester, your uterus isn’t so large that it exerts too much pressure on your body’s important veins and arteries. However, after approximately 20 weeks into pregnancy, many physicians recommend that you refrain from sleeping on your back. At that point, the growing uterus can put pressure on your inferior vena cava, a major blood vessel that runs up your torso, to your heart. this may affect the blood flow and result in shortness of breath, lightheadedness, and dizziness. Sleeping for long hours on your back can potentially affect fetal growth and contributing to a lower birth weight. Though sleeping on your back once in a while is unlikely to cause damage, try to sleep on your left or right side, or on your abdomen, as your pregnancy progresses.

What do I do if I end up sleeping on my back?

Nothing! Most pregnant women move naturally in their sleep, and probably will without ever noticing. If you wake up and realize that you are on your back, roll onto your side and go back to sleep. 

Is it safe to sleep on your back during pregnancy for prolonged hours?

After you enter the second semester of pregnancy, the weight of uterus increases, so when you are sleeping on your back for a long time, the growing uterus could possibly out pressure on blood vessels. This causes low blood circulation to both you and your baby and can cause dizziness, low blood pressure, nausea, fainting, or can contribute to other health issues like causing undue stress on the back muscles and spine. This can also lead to low birth weight of the baby.  

There are other serious side effects of lying on your back in the third trimester- back sleeping in the that period have an increased risk of stillbirth. It is suggested that it may even cause pregnancy to terminate prematurely in rare cases.

Which is the safest sleeping position recommended for pregnant women?

Most obstetricians recommend sleeping on your left side, although sleeping on the right side is also considered safe if it feels more comfortable.

How can pregnant women sleep more comfortably at night?

As pregnancy progresses, a few simple adjustments can improve sleep quality. Here are some tips for sleeping more comfortably at night during pregnancy:

• Place a pillow between your knees to support your hips. 
• Use a pregnancy pillow or place a cushion behind your back for extra support. 
• Sleep on a firm, supportive mattress. 
• Avoid heavy meals and excessive fluids right before bedtime. 
• Maintain a regular sleep routine and keep your bedroom cool and quiet.

Bottomline- Each pregnancy is unique. Follow your Gynae instructions carefully. If you have a high-risk pregnancy, or is carrying twins, or have concerns about your sleep position, it’s always best to discuss them with your doctor.