If you are pregnant, sleeping on your side is the ideal position. Sleeping on your left side will help increase the blood and nutrients that reach your baby. Putting a pillow between your legs can make sleeping on your side more comfortable when you are pregnant. [3] X Research source A pillow under your abdomen may also help to support your back.
If you are used to sleeping with two pillows under your head, go for two thin pillows. This will ensure your neck is not too raised when you sleep. You can also try using a wedge-shaped pillow to elevate your upper body. This is especially helpful if you suffer from heartburn. [5] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
If you are pregnant, hugging a pillow to your chest when you sleep can help you feel more comfortable sleeping on your side. You may invest in a full-body pillow that you can fit between your legs and hug to your chest for extra comfort. [7] X Research source
You can also slide a rolled up blanket or towel under your knees if you do not have a spare pillow.
You can also try sliding a thin flat pillow under your lower back, though this often raises your lower back too high off the bed. The idea is to keep your spine aligned and your back slightly raised, but not raised above your head or chest.
If you find it difficult to remain sleeping on your side because you are used to sleeping on your back, try using tennis balls to prevent you from rolling onto your back. Roll the tennis balls in a t-shirt and place them along your back when you are sleeping on your side. This way, if you do start to roll over, the tennis balls will remind you to stay on your side.
You can also use a rolled up towel or a blanket if you do not have access to a spare pillow.
If it feels uncomfortable to sleep with a pillow under your head when you are on your stomach, you can try sleeping without a pillow. Some people prefer sleeping on their stomach with no pillow on their head and just a pillow under their pelvis and abdomen.
Some people find bending their leg towards their chest can put stress on their hip. If this is the case, you may try sleeping one night with your leg bent and one night with your legs straight and relaxed.
It may feel weird to sleep on your back or your side if you are used to sleeping on your stomach at first. Over time, you will likely adapt and get used to sleeping on your side or your back.
