Sleep on your side: Experts recommend that pregnant women adopt the “SOS” (sleep on side) sleeping position. Researchers believe that it can improve circulation, giving nutrient-packed blood an easier route from your heart to the placenta to nourish your baby.
Furthermore, some experts think that sleeping on your left side may be even better than sleeping on your right. Lying on the left side, they argue, may help to reduce the pressure from the weight of your baby on your liver.
Try, if possible, to keep your legs and knees bent, and put a pillow between your legs. If you find that you are having problems with back pain, use the “SOS” position and try placing a pillow under your abdomen as well.
If you experience heartburn during the night, you may want to try propping up your upper body with pillows. Adopting this position will allow you to take advantage of the force of gravity to fight against any acid reflux traveling up your esophagus.
In late pregnancy, you may experience shortness of breath, even while you sleep. If you find yourself panting, try lying on your side or propped up with pillows. This position will help to open up the diaphragm and reduce pressure from the baby below.
While these suggestions might not sound entirely comfortable, especially if you usually sleep on your back or stomach, they are, nonetheless, worth a try. You may find that they make a difference in the overall quality of your sleep in the latter stages of pregnancy. Bear in mind that you don’t have to remain in one position all night: rotation is fine.