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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.

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Night Sweats and Waking Up Drenched in Pregnancy

Night Sweats and Waking Up Drenched in Pregnancy

Night sweats during pregnancy are caused by hormonal fluctuations affecting your body's temperature regulation, increased blood volume, and a heightened metabolic rate. While waking up drenched and flushed can be uncomfortable, ordinary hormonal sweating is harmless and settles once your body cools down.

Distinguishing between a hormonal flush and a fever is important:

  • Hormonal Flushing: You feel hot and sweaty in waves without a raised body temperature or shivering chills.

  • Fever or Infection: A temperature reading of 38°C or higher, shaking chills, a cough, painful urination, or a rash requires prompt medical attention. Keep a thermometer on your bedside table so you can verify your temperature immediately if you wake up feeling hot.

Heartburn That Only Turns Up When You Lie Down

Heartburn That Only Turns Up When You Lie Down

Pregnancy heartburn affects roughly 8 in 10 women, driven by progesterone relaxing the stomach valve and a growing uterus crowding your abdomen. Lying flat removes the natural effect of gravity, allowing stomach acid to travel straight up your esophagus at bedtime.

To manage night-time reflux effectively, finish your last meal two to three hours before going to bed and eat smaller, lighter portions throughout the day rather than heavy dinners. When settling down for sleep, lie on your left side to keep your stomach below the esophageal valve, and elevate your entire upper torso by 10 to 15 cm using a mattress wedge rather than just stacking pillows under your head. Sip liquids between meals instead of drinking large volumes with food.

Always consult your midwife, GP, or pharmacist before starting any over-the-counter heartburn medication. If you are taking antacids, space them at least two hours apart from your prenatal iron and folic acid supplements so they do not block nutrient absorption. Contact your healthcare team immediately if you experience severe abdominal pain, difficulty swallowing, or if upper stomach pain occurs alongside headaches, vision changes, or sudden swelling.

Snoring in Pregnancy: What's Normal and What's Worth Mentioning

Snoring in Pregnancy: What's Normal and What's Worth Mentioning

New onset snoring in late pregnancy is very common, usually triggered by hormone-induced nasal congestion, increased blood volume, and relaxed throat muscles narrowing your airways. While occasional mild snoring is harmless, frequent loud snoring, choking or gasping for air, and waking up with headaches or severe daytime exhaustion can indicate obstructive sleep apnea.

Because habitual pregnancy snoring is linked to higher blood pressure and pre-eclampsia, you should always report new snoring to your midwife or GP so they can check your blood pressure and evaluate you for a sleep study. To manage mild congestion-driven snoring at home, sleep on your side, elevate your head and torso slightly, use plain saline nasal sprays, and avoid medicated decongestant sprays unless prescribed.

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