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The best type of pregnancy pillow for back sleepers

  • May 28, 2022

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?

best type of pregnancy pillow for back sleepers

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":

  • Maximum Comfort: It eventually becomes the only comfortable position as your bump grows.

  • Optimised Circulation: Boosts nutrient delivery to the placenta.

  • 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.

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.

Read More

When Should You Put Compression Socks On During Pregnancy: Morning or Night?

When Should You Put Compression Socks On During Pregnancy: Morning or Night?

Managing swollen ankles, heavy legs, and varicose veins requires strategic timing to truly keep your circulation moving. Australian maternal health resources emphasize that maternity compression socks are explicitly preventative tools rather than a corrective fix after the fact. Pulling them on first thing in the morning, before you even get out of bed is the single most effective way to manage gestational fluid retention and protect your physical comfort.

When you wake, your limbs have been horizontal for hours, meaning nighttime swelling is at its lowest baseline. The moment you stand up, gravity immediately begins pulling fluid down into your lower extremities. Front-loading your routine by putting your socks on while still in bed allows you to get ahead of this circulatory pooling rather than trying to reverse it later. Additionally, because your ankles and feet are at their slimmest in the morning, the fabric glides over your heels with minimal resistance. Attempting to force a firm garment over an already swollen ankle later in the day requires intense upward pulling, which can dangerously strain your lower back and place unhelpful physical pressure on your bump.

Pregnancy Lightning Crotch at Night: What It Is and How to Sleep Through It

Pregnancy Lightning Crotch at Night: What It Is and How to Sleep Through It

Just as you finally settle into a comfortable position and start to drift off, it hits: a sudden, sharp, shooting pain deep in your pelvis. It can feel like an electric shock from the inside out, lasting only a few seconds but leaving you wide awake and startled. If that sounds familiar, you are experiencing what is widely nicknamed "lightning crotch."

These sudden pelvic jolts can happen any time in the second and third trimesters, but they frequently spike at night. Understanding the structural mechanics behind them is the key to tweaking your sleep setup, taking the sting out of the jolts, and protecting your rest.

Compression Socks for Pregnant Women Who Stand All Day

Compression Socks for Pregnant Women Who Stand All Day

For many expectant mothers, the well-meaning advice to "just put your feet up and rest" feels completely out of step with real life. If you are a nurse working a long ward shift, a teacher on your feet in front of a class, or in retail on hard floors all day, being upright for hours is simply your normal. However, combining long workdays with pregnancy asks a massive amount of your cardiovascular system. By the second and third trimesters, your legs can feel like lead throbbing, aching, and visibly swollen by the time you clock off. Pulling on a pair of graduated maternity compression socks before you head out the door is a quiet, hard-working preventative strategy that keeps your limbs light and supported through the longest shift.

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