a pregnant woman sleeps comfortably on her sideWhile most of us are quick to recognize that sleeping on our growing bellies during pregnancy is not a comfortable option, it can take a while to figure out what the best sleeping positions actually are. Here is an introductory guide to some of the most common and supportive positions for sleeping with a baby bump.

Begin On The Side

Though you may be able to get away with sleeping on your back or even your stomach until your fourth month of pregnancy, eventually almost every pregnant woman will end up on her side. Ideally, the left side is best, as it improves circulation and prevents your expanding body weight from causing pressure on your liver, which is located on the right side of your body. In addition to this, sleeping on your left side can increase the flow of nutrients to the placenta, which helps keep your baby growing healthy and strong until birth.

Support, Support, Support

Different bodies require different support, with some women continuing to stay in their own beds while others choose to move to couches, recliners, or other more supportive surfaces as they approach their due dates. No matter where you find yourself sleeping in your house, what’s almost certain is that you’ll become a big fan of pillows and adjustable furniture. Because pregnancy insomnia and frequent urination are quite common, some women find themselves creating their own unique rhythms, beginning their nights in bed and then transitioning to the family sofa by the morning.

For the Love of Pillows

There are many pillow options to choose from when selecting the right kind of support for yourself. Keep in mind that your needs for support, and therefore your choice of pillow, may change over time, so aim to buy something that will support you for as much of the pregnancy as possible. In early pregnancy, most women — especially those that are used to sleeping on their backs or bellies — find that one additional pillow will do the job. This pillow will often be placed behind your back to help keep you on your side throughout the night, which is a good habit to get into as you prepare for continued belly growth. However, for some women, back pain or sensitivity may arrive early, requiring the introduction of a second pillow between the knees. Most women need additional support by the second trimester, when the belly becomes heavier and begins to pull the body out of alignment. Some women are able to get away with the addition of a small, wedge-shaped pillow to prop the belly up. For many women, though, this is a great time to invest in a U-shaped body pillow that wraps around the entirety of the body, offering simultaneous support to the back, head, under the belly, and between the knees. By the third trimester, a new set of needs may arise as some women may experience shortness of breath, heartburn, and aches and pains. In this stage, it’s important to make sure you have the maximum amount of support possible while you sleep. This may mean sleeping in a more upright position, or at least propping the head up higher than the rest of the body to prevent acids from traveling from the stomach up the esophagus. No matter how you choose to support yourself, the most important thing to remember is to choose positions that keep you and your baby healthy, and also maximize the length and quality of your sleep. After all, a newborn will be keeping you awake soon — so best to rest up now!