Sleeping position during pregnancy: all our tips for a good night's sleep

Disrupted sleep during pregnancy

Many factors can increase insomnia in pregnant women. These include, for example:

Weight gain and changes to the body

Lower back and joint pain

Acid reflux and heartburn

Active baby at night

Anxiety and stress

These discomforts make choosing a good sleeping position during pregnancy all the more important.

Sleeping on the left side: the optimal position 

The sleeping position recommended by doctors during pregnancy is to lie on the left side, particularly as time goes on. Why exactly? It comes down to blood circulation. Indeed, the larger the foetus grows, the greater the risk of compression of blood flow to the uterus [1].

The benefits are as follows: 

Supporting the supply of oxygen to the baby.

Blood circulates more freely, whilst also avoiding compression of the inferior vena cava (which carries blood from the legs back to the heart).

Reducing pressure on the liver and kidneys, thereby helping to eliminate toxins and limit water retention.

Reducing the risk of pre-eclampsia, a form of high blood pressure associated with pregnancy.

Reducing pressure on the uterus.

Reducing swelling as well as varicose veins.

Health professionals also recommend that pregnant women sleep on this side with one or two knees bent, which can help support the back [2].

Sleeping on the right side: an acceptable alternative

Although the left side is preferable, the right side remains a possible alternative. 

A study has shown that sleeping on the right side is equally safe. There is a slight risk of compression issues with the inferior vena cava when lying on your right side [3]. This position may also slightly compress the liver, hence the need to alternate.

Sleeping semi-upright can be a solution

If you suffer from acid reflux or breathlessness, this position may therefore be suitable for you. 

Tips for sleeping more comfortably in an inclined position include, for example:

Use several pillows to help raise the upper body.

Opt for an adjustable bed if possible.

Also consider combining this position with a slight bending of the knees.

Sleeping on your back: a position to avoid

From the 2nd trimester onwards, sleeping on your back is not recommended. This position compresses the inferior vena cava, which is responsible for returning blood to the heart.

Some studies have found a link between sleeping on your back all night and stillbirth [4]. Before worrying, it is worth noting that these studies are small in scale and that other factors, such as sleep apnoea, may also play a role.

Nevertheless, these studies cannot be entirely dismissed. Ultimately, avoiding sleeping on your back may reduce the risk of stillbirth after 28 weeks by 5.8% [5]. Another study, however, suggests there is no danger in this regard [6].

The risks of sleeping on your back during pregnancy: 

Dizziness, nausea, and a reduction in blood flow to the baby, which could be harmful to their health [7].

Low blood pressure and vasovagal episodes.

Worsening of lower back pain.

Increased pressure on the spine.

Increased snoring [8].

If you wake up on your back, don't panic! Simply change position gently.

Is it dangerous to sleep on your front during pregnancy?

You can sleep on your front until around 16 to 18 weeks. At that point, your bump may begin to grow, making this position increasingly uncomfortable. 

Beyond comfort, there is little to worry about if you find yourself on your front. The uterine walls and amniotic fluid protect your baby from compression [9].

Eating well to sleep better during pregnancy

In the evening, it is advisable to avoid eating a heavy meal. It is also better to eat early, so you are not going to bed in the middle of digestion. Meals that are too high in protein slow digestion, so these are best avoided. 

Opt for complex carbohydrates (brown rice, quinoa, wholemeal bread), which help stabilise blood sugar levels and prevent night-time waking.

Also avoid foods that trigger reflux. Studies show that reflux is one of the causes of insomnia during pregnancy. Try to identify which foods trigger it for you and avoid them in the evening.  

Limit fluid intake in the evening to reduce night-time waking.

There are certain key nutrients for: 

• Magnesium [10], which helps regulate melatonin, reduce stress [11], and is beneficial in cases of heavy legs [12]. Our magnesium food supplement, Mama-gnésium, will help meet your needs.
• Vitamin D is also beneficial [13]. Our vitamin D pregnancy Sunny Mummy helps cover elevated needs.
• Zinc may also play a role in regulating the circadian rhythm [14].
• Our pregnancy supplement Baby Bump is rich in vitamin D and zinc. 

Favour foods rich in tryptophan, an amino acid, as it supports the production of serotonin and melatonin — hormones essential for falling asleep [15]. It can be found in bananas, almonds, walnuts, dairy products and pulses.

Glycine is an amino acid that may help reduce sleep disturbances, in particular by regulating body temperature and modulating the circadian rhythm [16]. 

Our sleep food supplement Mama Dreams is ideal. 100% compatible with pregnancy, it contains plants to help you relax as well as glycine. 

The bone broth also contains glycine. 

Tips for a good night's sleep 

There are many tips, including [17]: 

Get some sunlight early in the day. 

A little daily exercise.

Short naps, taken early in the day.

Avoid caffeine, especially in the afternoon. It is particularly recommended to limit your coffee intake. To find out more, have a look at our article on coffee and pregnancy.

A regular bedtime routine.

Avoid screens for at least 1 to 2 hours before going to bed. If that is not possible, at least wear blue-light-blocking glasses.

Limit light as much as possible.

Opt for a nursing pillow. U- or C-shaped, it helps support your bump, relieves back tension and encourages an optimal sleeping position. A heated pad placed on your back can also help reduce pain and support falling asleep [18]. Keep your nursing pillow after the birth — especially if you are breastfeeding, it will come in very handy!

Choose a good semi-firm mattress to better distribute your body weight. As your bump grows, you need to make sure your mattress is firm enough to prevent your back from sinking. If it is too soft, try sliding a board between your mattress and your bed base, for example.

Choose an ergonomic pillow to help reduce neck pain. A memory foam pillow can also be practical. Choose whichever type of pillow suits you best. 

Practise relaxation techniques: meditation, deep breathing or a warm bath. The best-known technique for falling asleep is triangular breathing. In practice: inhale for 4 counts, exhale slowly over 8 seconds, then hold for 4 seconds with empty lungs. Repeat this pattern for 5 minutes.

Our pregnancy herbal tea contains chamomile, among other things, to help you relax and sleep well. Do be mindful, however, of other plants that are rarely compatible during pregnancy. 

Pregnancy can cause sleep disturbances, but by adopting the right sleeping position during pregnancy, you can improve your comfort and that of your baby. 

Key takeaways:

Sleeping on your left side is therefore ideal

Avoid sleeping on your back, particularly after the 2nd trimester

Use a pillow, for example, to improve comfort

Try to adopt a calming bedtime routine as well.

A good night's sleep is essential for a fulfilling pregnancy! Don't hesitate to seek advice from your midwife, gynaecologist, etc.