The best type of pregnancy pillow for back sleepers
It's easy for back sleepers to feel like they've drawn the short straw during pregnancy. A few months into pregnancy, this position becomes a no-go zone, and tummy sleeping is off the table, too.
But trying to sleep in a totally new position can be difficult and even interrupt your sleep. Health experts agree that sleeping on your side is the safest, most beneficial position for you and your baby's well-being.
So how do you switch to sleeping on your back? And what's the best pregnancy pillow for people who struggle to stay on their side?
First of all, we'll answer the question itself...
Can you sleep on your back while pregnant?
Doctors recommend sticking to your side while pregnant, especially from 28 weeks. This is because sleeping on your back can put pressure on your major blood vessels, reducing blood flow to your womb. Some doctors suggest sleeping on your left side is the best option, as it prevents your uterus from pushing on your liver, which is on your right side. Sleeping on your left side has also been found to increase circulation to the heart and blood flow to your organs.
Here are some of the other reasons to stick to your side:
- It becomes the most comfortable position in later pregnancy.
- Improves circulation and blood flow to organs.
- Some studies have shown it reduces the risk of stillbirth.
- Reduce the risk of common conditions such as heartburn and sleep apnea.
It's clearly the best position to stick to, but don't worry if you wake up on your back every now and again. It's natural to change positions while you sleep, and the last thing you want is to keep jerking awake because you're worried about rolling onto your back. At the end of the day, a stress-free sleep is the most important thing for you.
Go to bed tired
The best thing you can do to ensure a good nights' sleep is to actually go to bed sleepy. That way, you associate your bed with sleep, and lying in a different position is less likely to keep you awake. Do some light exercise to tire yourself out during the day, and don't go to bed until you're ready to sleep.
Easier said than done, right? While it's important you sleep on your side for most of the night, try not to worry about rolling onto your back while you sleep. It's normal to move around, and spending a little time on your back is unlikely to cause any major issues. You'll probably find that sleeping on your back will actually be uncomfortable enough to wake you up – our bodies are pretty clever!
Get yourself comfy before you sleep
Ever woke up in the exact same position you went to sleep in? That's probably because it was super cosy, and you quickly slipped into a deep and restful sleep. To help that happen, make sure you set yourself up for success by getting into a comfy side position. Put your pillows in the right place, and try to make sure you're at peak comfort before you drift off.
Invest in a great pregnancy pillow
If a tatty old pillow behind your back and between your legs isn't cutting it, it's time to look into the wonderful world of pregnancy pillows. They're made for this very purpose – to keep you comfortable and supported throughout the night. They're also made to keep you sleeping in the best position, minimising the risk of you waking yourself up on your back. This is the best way for back sleepers to sleep comfortably on their sides.
Which pregnancy pillow is right for you?
At Sleepybelly, we're big advocates for the use of adjustable pregnancy pillow sets. Adjustable pillow sets are becoming increasingly popular as pregnancy pillow designs grow more sophisticated. By buying a set of pillows that can change with your body and needs, you won't be relying on one pillow to support you throughout your entire pregnancy.
There are many different sets out there, and they're one of the most cost-effective options. Not only can you use them during your entire pregnancy, they can also be used as a maternity pillow once your baby arrives. The adjustable, three-piece Sleepybelly pillow set has been designed to give you the perfect nights' sleep and keep you off your back. It provides great back, side and tummy support, so your sleep will be transformed overnight.
So, never fear back sleepers. While it might feel a little different at first, you can quickly adjust to varying ways of sleeping. With the right pillow, you might find yourself never resting on your back full-time again!
To find out more about sleeping well during pregnancy and finding the best pregnancy pillow, check out our other blogs.