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. Once you're a few months in, your favourite position suddenly becomes a "no-go zone," and tummy sleeping is off the table, too.
Attempting to train your body into a totally new position can be frustrating and can seriously interrupt your rest. However, health experts agree that sleeping on your side is the safest, most beneficial position for both your well-being and your baby's development.
So, how do you make the switch? And what is the best pregnancy pillow for those who struggle to stay on their side?
Can You Sleep on Your Back While Pregnant?
Doctors recommend sticking to your side while pregnant, especially from the 28-week mark. This is because sleeping on your back can put significant pressure on your major blood vessels (the vena cava), which can reduce blood flow to your womb and your baby.
Many professionals suggest that the left side is the optimal choice. This position prevents your uterus from pushing against your liver (located on your right side) and has been found to improve circulation to the heart and blood flow to your vital organs.
Why Side-Sleeping is the "Gold Standard":
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Maximum Comfort: It eventually becomes the only comfortable position as your bump grows.
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Optimised Circulation: Boosts nutrient delivery to the placenta.
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Reduced Risks: Studies have shown it reduces the risk of stillbirth and lowers the chance of developing conditions like heartburn and sleep apnea.
While side-sleeping is the goal, don't panic if you wake up on your back occasionally. It is perfectly natural for the body to shift during the night. The last thing you need is to keep yourself awake with "positional anxiety." A stress-free sleep is ultimately the most important thing for your health.
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Tips for Transitioning to Side-Sleeping
If you’ve been a back sleeper your whole life, these strategies can help you adjust:
Go to Bed Tired
The best way to ensure you stay in a new position is to go to bed genuinely sleepy. When you're exhausted, your body is less likely to fight the new setup. Try some light exercise during the day to tire yourself out and avoid heading to bed until you're truly ready to drift off.
Stress Less
Easier said than done, right? While side-sleeping is the goal, try not to worry about the occasional roll. Often, the discomfort of back-sleeping in the third trimester will naturally wake you up if you move, our bodies are quite clever like that!
Get Comfy First
Ever woken up in the exact same position you fell asleep in? That usually happens when you’re perfectly supported. Set yourself up for success by getting into a cosy side position with your pillows exactly where you need them before you turn out the lights.
Invest in a Dedicated Pregnancy Pillow
If a tatty old spare pillow isn't doing the trick, it’s time to explore the wonderful world of pregnancy pillows. These are engineered specifically to keep you supported and, most importantly, to act as a physical barrier that prevents you from rolling onto your back in your sleep.
Which Pregnancy Pillow is Right for You?
At Sleepybelly, we are big advocates for adjustable pregnancy pillow sets. As designs have become more sophisticated, mums are moving away from "one-size-fits-all" bolsters. By using a set that adjusts to your changing body, you aren't relying on a single, static cushion to support you for nine months.
The Sleepybelly three-piece set is specifically designed to keep you off your back. It provides targeted support for your back, side, and tummy simultaneously. This "wraparound" support creates a secure cocoon that makes it physically difficult to roll over, allowing you to settle into a deep side-sleep with confidence.
Plus, these sets are incredibly cost-effective. Once your bub arrives, they transition perfectly into breastfeeding pillows or support cushions for late-night nursing.
Conclusion
Never fear, back sleepers! While it might feel foreign at first, your body will quickly adjust to this new way of resting. With the right support system, you might even find that you never want to go back to your old sleeping habits.
To find out more about getting a better night's rest, check out our guides on how to choose the best pregnancy pillow and other tips for sleeping while pregnant.
