Sleeping on the Stomach during Pregnancy – Is It Harmful?

Many people have their go-to position for sleeping comfortably; otherwise, they have a hard time sleeping. Tummy down or sleeping on the stomach is a common position in which men and women sleep. However, questions arise when it comes to sleeping on the stomach during pregnancy, whether it is safe or not. While the constant feeling of nausea, the urge to urinate every few hours and morning sickness can cut your sleep short, not getting into a correct position can also cause sleepless nights. So, what’s a better sleep position? Let’s uncover answers to pregnancy and sleeping on the stomach in this detailed article.

Is It Safe to Sleep on the Stomach When Pregnant?

As your pregnancy advances and your uterus grows, you might experience difficulty finding a comfortable sleeping position. In the initial stages of pregnancy, sleeping on your stomach is possible. However, as your pregnancy continues, that position may start to feel uncomfortable. Still, it’s fine to sleep on your stomach if you find it comfortable (1). Sleeping on your stomach during the middle to final phase of pregnancy may not be a good option, as it can cause distress to both the mother and the child. Furthermore, it is unlikely you would chose this position in your final trimesters with a big baby bump. However, if you wake up on our tummy at night, change the position; no need to worry (2).

Sleeping on Tummy During Pregnancy

1. First Trimester

Sleeping on the stomach during early pregnancy is unlikely to cause any complications. The uterus is safely nestled behind the pubic bone, which prevents any external pressure from harming the fetus. It is okay to sleep on your stomach early on in your pregnancy (3).

2. Second Trimester

While this time is known as the ‘honeymoon period’, there remain a few lingering pregnancy symptoms, one of which is heartburn. This is caused by the uterus pushing against the digestive organs. Sleeping on your belly adds additional pressure to these organs and increases your risk of heartburn (4) (5).

3. Third Trimester

During this time, the fetus is significantly bigger and will continue to grow at a rapid pace. Lying down on your stomach will then put pressure on the vena cava, the main vein that pumps blood from the heart to the legs. This can disrupt blood circulation in general and reduce the supply of nutrients to the baby.

Sleeping Positions in Pregnancy

1. Best Sleeping Position

The ACOG recommends sleeping on the left, preferably in the second and third trimester of pregnancy, with one or both knees bent (6). Lying on the side is one of the best sleeping positions during pregnancy, as it improves blood circulation and even helps with kidney function. Many experts recommend sleeping on the left side as it promotes proper nutrition of the baby.

2. Worst Sleeping Position

Sleeping on the back and right are considered the worst sleeping positions during pregnancy, and are linked to an increased risk of stillbirth, reduced low birth weight, fetal growth, and preeclampsia (7). When you lie on your back while pregnant, the uterus puts a lot of pressure on the spine. As the uterus presses against it, it not only leads to back pain and haemorrhoids but also obstructs blood flow. This affects the nutrition of the baby and, at the same time, causes changes in your blood pressure, leading to dizziness.

Disadvantages of Sleeping on the Stomach

• It can reduce the blood flow to the placenta, leading to nutritional problems for the baby.
• It can put pressure on the back, leading to a backache.
• It can put pressure on the breasts, which are already tender and sore due to hormonal changes.
• It can be physically difficult towards the end of the pregnancy.

Tips for Better Sleep When Pregnant

While sleeping on your belly during pregnancy might not be an option, here are some tips you could use instead to get some sound sleep.

1. Diet

A diet can go a long way in helping you fall asleep. Avoid consuming spicy and acidic foods, as they can trigger heartburn, which can interfere with your sleep. Many recommend eating a diet that is high in protein shortly before sleeping. This helps avoid a low blood sugar situation that wakes you up in the middle of the night.

2. Meditation

Anxiety and stress are among the biggest sleep busters during pregnancy. Meditation is a form of relaxation that trains the brain to divert its focus to the present and not worry about past or future events. One can use some of the pranayama breathing methods that are specially designed for pregnant mothers, known as “pregnancy yoga”.

3. Exercise

Regular exercise helps lower some of the symptoms associated with pregnancy, such as hot flashes, which can make sleeping difficult. However, there are two points to remember while working out. First, avoid any kind of intense exercise, which includes vigorous aerobics and weightlifting. Fatigue and dizziness are some of the symptoms experienced during pregnancy, and heavy exercise will only contribute to this. Second, exercises could be done sometime during the day, as exercises in the evening and night reduce sleep quality.

4. Pillows

Pillows are a pregnant woman’s best friend as they’re always close by and offer support, literally. You can either stack up some pillows from home or purchase specially designed maternity pillows. They come in varying shapes and make sleeping on your sides comfortable. While some come in the shape of a wedge, providing support to the entire body, others are oval and offer support to the stomach.

5. Scheduled Sleep

Never underestimate the power of a timetable. Setting up a routine gives the brain psychological triggers to induce a state of sleepiness. Many follow a routine where they brush their teeth, put on some comfortable clothes and drink some warm milk. As this routine is performed every day, the brain sees these actions as triggers, and you’ll find yourself asleep in no time.

6. Clothing

Invest your money in comfortable sleepwear, as it can make a big difference. Tight-fitting clothes and synthetic fabrics need to be stashed away for good and replaced with loose cotton clothes. This is because cotton allows for good ventilation and becomes handy, especially while dealing with hot flashes.

7. Drinking

As the uterus can put pressure on the bladder, you might not be able to hold it in like you used to. Avoid drinking water after the evening and drink early on during the day to not strain the bladder at night.

When to Stop Sleeping on the Tummy While Pregnant?

Sleeping on your stomach might be comfortable during the early weeks of the second trimester, but as your baby bump grows, this position may become difficult. Beginning around week 16, it’s advisable to avoid sleeping on your back. This position places the weight of the uterus on the inferior vena cava, potentially restricting blood flow and leading to swelling in your legs and ankles (4).

If you need to sleep on your stomach, support pillows that support the hips and stomach can be used to avoid any kind of compression on the vena cava (8).

FAQs

1. Can I harm my baby by sleeping on my stomach during pregnancy?

While lying on the stomach during pregnancy is unlikely to harm the baby, it might cause discomfort while sleeping in this position (9).

2. Can sleeping on the stomach cause a miscarriage?

Lying on your stomach is not linked to causing a miscarriage. There are no studies linking the two.

3. On which side of the tummy does a baby develop?

The baby changes positions throughout pregnancy and typically settles into a fetal orientation by around 36 weeks. Factors, such as the size and shape of the uterus, the amount of amniotic fluid, and the location of the placenta, can influence whether the baby lies in the front, back, right, or left side of the abdomen.

There may be many of you who have been accustomed to sleeping on your belly for your whole lives. However, this is just a temporary requirement which will benefit you and your baby. Thankfully, there are many options available, such as maternity pillows, that can help you get your well-deserved rest.

Also Read: 

Too Much Sleep while Pregnant
Ways to Sleep Better in Pregnancy
Sleeping on Floor during Pregnancy

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Sources References

1. Stanford Medicine – Sleeping Positions During Pregnancy

2. Tommy’s – Sleep position in pregnancy Q&A

3. URMC – Sleeping Positions During Pregnancy

4. Sleep Foundation – Sleeping While Pregnant: Second Trimester

5. URMC – Pregnancy and Heartburn

6. ACOG – Can I sleep on my back when I’m pregnant?

7. NIH – Science Update: Sleeping position during early and mid pregnancy does not affect risk of complications, NIH-funded study suggests

8. The Ohio State University – Should you sleep on your back while pregnant?

9. Sleep Foundation – Pregnancy Sleep Positions