Only sleep on your left side, never turn onto your back, and there's nothing you can do about sleep problems anyway? If you're pregnant, you've probably heard advice like that before. But not all of it is true. Here you'll learn which 5 pregnancy sleep myths you can safely forget and what really helps you sleep better.
In this article
- Myth 1: You can only sleep on your left side
- Myth 2: Lying on your back is immediately dangerous
- Myth 3: Sleeping on your stomach harms the baby
- Myth 4: Pregnant women need twice as much sleep
- Myth 5: There's nothing you can do about sleep problems
- Frequently Asked Questions
Myth 1: You can only sleep on your left side?
The myth: Many pregnant women believe they must spend the entire night strictly on their left side. Any other position is dangerous for the baby.
The truth: The left side position is indeed considered optimal because it promotes blood circulation to the placenta and puts less pressure on the vena cava. But: The right side position is also generally completely harmless. This is confirmed by expert sources such as AOK. The important thing is that you feel comfortable and can lie relaxed. Your body will turn multiple times during the night anyway, which is completely normal.
Tip: A pregnancy pillow that you place between your knees or at your back helps you maintain the side position comfortably without tensing up.
Myth 2: Lying on your back is immediately dangerous for the baby?
The myth: As soon as you're pregnant, you must never sleep on your back again. Every minute spent on your back harms the baby.
The truth: In the first months of pregnancy, lying on your back is not a problem. Only from the second or third trimester can the weight of the uterus in the supine position press on the vena cava and impair blood supply. According to the German Medical Association, studies on this referred to the sleeping position, as this is maintained for the longest time at night.
Important to know: If you wake up on your back at night, there's no need to panic. Your body will give you signals (dizziness, discomfort) if the position becomes unfavorable, and you will instinctively turn over. Simply turn back onto your side and continue sleeping.
What really helps: A pillow at your back prevents you from unconsciously rolling onto your back. The 3-piece Snugbelly pillow has a back section for this very purpose, gently keeping you in the side position.
Supports belly, back, and hips simultaneously. Prevents turning onto your back.
Myth 3: Sleeping on your stomach harms the baby?
The myth: Lying on your stomach during pregnancy is taboo because the weight presses on the baby.
The truth: In early pregnancy, lying on your stomach is completely harmless. Your baby is well protected by the uterus and amniotic fluid. As long as it feels comfortable, you can sleep on your stomach. As soon as your belly grows and the position becomes uncomfortable (usually from the second trimester), you will naturally turn onto your side. So you don't have to give up your favorite sleeping position from day one.
Myth 4: Pregnant women need twice as much sleep?
The myth: If you're pregnant, you should sleep as much as possible, preferably 12 hours or more.
The truth: Yes, sleep requirements increase during pregnancy, but not by double. Sleep researchers have found that about 9 hours of sleep per night are considered optimal for pregnant women. Too little sleep (under 7 hours) can negatively affect the course of pregnancy, but interestingly, so can too much sleep (over 10 hours regularly). Listen to your body: Fatigue in the first trimester is completely normal due to the hormone progesterone and usually subsides in the second trimester.
What matters is not just the duration, but also the quality. If you wake up multiple times at night and never reach deep sleep, you won't feel rested even after 9 hours. A supportive pillow can help relieve pressure points and reduce restless tossing and turning.
Myth 5: There's nothing you can do about sleep problems during pregnancy?
The myth: Sleep disturbances are just part of it. You just have to get through it, after all, medication is taboo.
The truth: Sedatives and sleeping pills are indeed not recommended during pregnancy, as they can pass into the baby's system. But that doesn't mean you're powerless. There are many proven methods that really help:
Sleep hygiene: Fixed bedtimes, a cool and dark bedroom, and no heavy meals at least two hours before going to bed.
Daytime exercise: Light exercise and daylight in the morning stabilize the sleep-wake rhythm. A 20 to 30-minute walk can work wonders.
Relaxation techniques: Breathing exercises, meditation, or gentle pregnancy yoga before bed help to clear your mind.
The right pillow: A pregnancy pillow that supports your belly, back, and hips simultaneously reduces pressure points and helps you wake up less frequently. Many pregnant women report that a good pillow makes the biggest difference.
OEKO-TEX certified. Becomes a nursing pillow after birth.
Frequently Asked Questions
What is the best sleeping position during pregnancy?
The left side position is considered optimal because it promotes blood flow to the placenta and relieves pressure on the vena cava. However, the right side is also harmless. The important thing is that you lie comfortably and can sleep well.
When should I stop sleeping on my back?
From the second trimester, experts recommend preferably falling asleep on your side. If you wake up on your back at night, simply turn over. Your body will give you timely signals if the position becomes unfavorable.
How much sleep do I need during pregnancy?
About 9 hours per night are considered optimal. Listen to your body: especially in the first trimester, increased fatigue due to hormonal changes is normal.
Does a pregnancy pillow really help with sleep?
Yes. A good pregnancy pillow supports your belly, back, and hips simultaneously, reduces pressure points, and helps you stay on your side. The Snugbelly pillow is 3-piece and can be positioned individually, so you get exactly the support you need.
Can I sleep on my stomach in early pregnancy?
Yes, as long as it feels comfortable. Your baby is well protected by the uterus and amniotic fluid. As soon as your belly grows and the position becomes uncomfortable, you will naturally turn onto your side.
Finally sleep well again
The Snugbelly pregnancy pillow supports you exactly where you need it. 3-piece, OEKO-TEX certified, recommended by midwives.
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