I’m coming up on my last week of being able to lie completely flat on my back (16 weeks) for savasana or for sleep. The last time I was pregnant, I got myself in a side-lying sleep position pretty soon after I found out we were expecting, and it was so incredibly uncomfortable since I’m usually a back sleeper.
It wasn’t until I learned I could be on my back in various supported ways that I decided for this pregnancy, I wouldn’t suffer right from the get go and give myself the allotted 16 weeks of more comfortable sleep. This is of course due to that very important vein (inferior vena cava) that provides blood to the baby. Silly vein. Ruining sleep for pregnant women everywhere.
The angle of incline depends on how far along in your pregnancy you are. When you’re in the second trimester and just starting to get that bump growing, a bolster might be all you need. Simply place it long ways and lie back against it to create a slight angle like so:
Getting into the third trimester, you’re looking to create a 45 degree angle. A bolster with a couple blocks or some blankets underneath to get a little more height should do the trick. In bed, I fold up my body pillow to get the desired height and then a couple support pillows so I don’t accidentally roll off in the middle of the night.
I think by the end of the pregnancy, I’ll still end up sleeping on my side so it’s easier to “roll” off the bed for all those middle-of-the-night runs to the bathroom. I’m trying to secure a Snoogle to create a little nest later because my husband may not appreciate how much space I’ll need by stealing his pillows too.