There are numerous restrictions during pregnancy: no alcohol, no hot tubs, no morning coffee, no sushi, and no high heels. But did you know there are also guidelines on how you sleep, particularly regarding how long you can lie on your back?

You can lie on your back during pregnancy until around 20 weeks. After this point, the growing uterus can compress the inferior vena cava, restricting blood flow to the heart, which can risk the baby’s development and may even result in stillbirth.

There isn’t a strict number of hours for changing positions, but it’s advised not to spend the entire night on your back. A few hours should not cause any issues.

When Should You Stop Sleeping on Your Back During Pregnancy?

The riskiest time for back-sleeping is the third trimester, but it’s generally recommended to stop after 20 weeks. It’s beneficial to adjust to side sleeping even earlier to ensure comfort and safety.

By 20 weeks, the uterus is large enough to compress the inferior vena cava when lying on your back, potentially restricting blood flow to both the heart and the developing fetus. Although more research is needed, some doctors believe this could be linked to stillbirths.

I Can’t Stop Sleeping on My Back When Pregnant – What Can I Do?

Sleeping on your back usually doesn’t cause severe problems, especially for healthy women. However, the risk is slightly higher for obese women. According to Dr. Salena Zanotti, your body will alert you if something is wrong, prompting you to move. Symptoms like dizziness, shortness of breath, and an increased heartbeat will signal you to change positions.

Most pregnant women wake up several times a night, making it unlikely they’ll sleep on their back long enough to cause harm. If you wake up on your back, don’t panic. The stress could be more harmful than a few hours of back-sleeping.

Tips for Avoiding Back-Sleeping

Become a Side Sleeper: Try sleeping on your left or right side. Use a pillow between your knees and another behind your hips to increase comfort. A full-body pillow or having your partner close can help keep you on your side.

Use a Pillow Under Your Back: If you can’t avoid back-sleeping, place a thick pillow under your back to elevate it. Even a slight angle can prevent vena cava compression.

Buy a Firmer Mattress: A firmer mattress can alleviate back pain caused by side-sleeping. Gel-memory foam mattresses offer good support and cooling properties.

Invest in a Pregnancy Pillow: These are designed to support your belly and spine, preventing you from rolling onto your back. ‘C’-shaped pillows are highly recommended for comprehensive support.

Can I Sleep at an Angle/Propped Up When Pregnant?

Sleeping propped up is safe and can help with heartburn and acid reflux. A 20-degree angle is sufficient to prevent the negative effects of back-sleeping. You can use wedge pillows or elevate the head of your bed to achieve this.

How Far Can You Recline When You’re Pregnant?

Reclining at an angle is fine, and many find sleeping in a recliner more comfortable than a bed. There is no scientific evidence to suggest that reclining is harmful. Ensure you keep a 45-degree angle or higher and change positions occasionally to avoid staying in one position for too long.

By following these guidelines and making small adjustments, you can ensure both your comfort and your baby’s safety throughout your pregnancy.