Suitable Sleeping Positions After C-Section Delivery

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You will need to be extra careful about your body after delivering a child through a C-section. Reconsidering the sleeping positions after a C-section is one such change to help the surgery incision heal better.

Adequate sleep in the right sleeping positions after childbirth is essential for the body to return to its pre-pregnancy state. Knowing the best sleep practices after surgery can help new mothers prioritize their health and recovery. Read this post to understand the importance of sleep after a C-section and some comfortable sleeping positions.

The Importance Of Sleeping Right After A C-Section

Once you reach home after a C-section delivery, walking and moving around would help in your postpartum recovery. At the same time, getting enough rest is essential for faster recovery and ensures alertness when caring for your little one (1). Additionally, the right sleeping position is important too. Cesarean is considered a major surgical procedure that carries risks of infection, bleeding, pain, and other complications (2). Sleeping in the correct positions will help you be comfortable and reduce any pressure or stress at the site of surgery. It also helps you get off the bed comfortably, with reduced discomfort and enables better breathing and sound sleep. It lowers the strain on the abdominal muscles, and in turn, reduces any risk to the incision.

Why Is It Difficult To Sleep Well After A C-Section?

Several institutes conducted an extensive meta-analysis of observational studies, revealing that 67.2% of postnatal women experienced poor sleep quality.  The increased hormonal levels and abdominal volume during pregnancy and postpartum period affect the airways, thereby, causing a condition called Obstructive Sleep Apnea (OSA). OSA could result in breathing difficulties and collapsing of the airways during sleep (3). These issues, combined with considerable pain of the cesarean, make it difficult to sleep. Therefore, it is essential to focus on both physical recovery and mental health during the healing process.

What Are The Best Positions To Sleep In After A Cesarean Delivery?

The following are the ways you can try sleeping in after a c-section. Whether or not one works for you depends on the level of ease and comfort you develop with the position.

1. On your back: In most cases, this is the comfortable position for the first few days and weeks after the cesarean. In fact, sleeping on the back is considered one of the best sleeping positions after any kind of surgery. There is no pressure on the incision when you sleep on your back (4). You may also put a pillow below the knees for extra comfort. The downsides include difficulty in getting off the bed or sitting up, as it can put some strain on the incision site. It is also not the right position to consider if you have abnormal blood pressure. While getting up from this position, it would be better to roll onto your side with your knees bent, then sit up at the edge of the bed by supporting your body through hands and arms, followed by standing up if needed (5).

2. On your side: This is a more comfortable position after delivery. There is no pressure built on the incision site, and it is less painful while getting off the bed. Sleeping on the left helps in optimal blood flow and improves digestion. This sleeping position is also helpful for those with back and neck pain (6). However, it is recommended that you use a support mechanism, which can be one or two pillows to support your abdomen and hips or a specially designed foam block (4). It is also the best position to consider if you have blood pressure problems.

Liesel Teen, BSN, RN, a labor and delivery nurse and the founder of Mommy Labor Nurse from Raleigh, North Carolina, says, “Avoid sleeping on your stomach in the first several days and weeks following your C-section. A side-lying position should also be avoided in the immediate recovery period. Basically, you have to find a position that keeps pressure off your abdomen and your incision. In the first few days, the safest and most comfortable sleeping position will likely be on your back at a slight incline. Once your incision isn’t as sore, you can transition to side sleeping.”

3. Elevating your upper body: Prop your upper body with several pillows so that the whole body is raised. It aids in better breathing and also eases sleeping, especially if you are experiencing OSA (7). If you are not comfortable elevating the entire body, use pillows between your knees and under your hips.

Quick fact

In the postpartum period, sleeping or resting at 45° upper body elevation can improve respiratory safety and the severity of OSA by increasing upper airway cross-sectional area (CSA) (10). This position is also helpful in reducing the pressure on the incision.

Teen adds, “Many women find comfort in using pillows to prop up their upper bodies into a semi-reclined position. Others find it comfortable to elevate their legs with a rolled blanket or pillow. Just make sure you don’t have your upper body propped up too high to avoid pressure on your incision.”

4. Upright: If none of the above positions work, you could try sleeping while sitting on a couch or chair with several pillows for support. This is a temporary sleeping position, or semi-sitting position, and makes your job easier when breastfeeding or getting off from sleep. Recliners can provide good rest during the first two weeks. Alternatively, you can support your back with pillows, especially the lower back (5).

Tips To Improve Your Sleep While Recovering From C-Section

You require plenty of sleep to recover quickly from the surgery. Here is what you can do to sleep better (1) (8).

• Stick to the pain medications your doctor might prescribe for a sound sleep. Unless prescribed by a doctor, do not take any sleep medication as it might go through the breast milk and also might affect your mental health.

Expert says

According to the UNC Women’s Hospital Patient Education Committee, taking ibuprofen and acetaminophen four times daily for two weeks following a C-section delivery under a doctor’s prescription (11) can help you manage pain and allow you to sleep properly.

• Begin with light exercises and movements with your maternity healthcare provider’s approval. Short walks and light stretching activities boost your blood circulation, tone muscles, lower stress and speed up the healing process, thus promoting good sleep (9).

• Having a well-balanced diet is also essential for quick healing. Include foods rich in vitamin C and omega-3 fatty acids to decrease inflammation and promote recovery. It will, therefore, help you sleep well.
• Drink enough water and add fiber to your diet to keep constipation away. You should also try to eat smaller meals frequently and include healthy snacks, preferably fruits, in between the meals.

• A sensitive tummy will disturb your sleep. Your doctor might also prescribe stool softeners for smooth bowel movements, and it will, therefore, improve your sleep.
• Do not move out of bed often, at least for the first few weeks. Take enough rest. Get help from your partner or family to get your baby when needed for breastfeeding and other tasks.
• You should also invest in supportive pillows, adjustable beds (like recliners or inclined beds), and nursing pillows for added comfort and support.
• Ask family or friends to assist with nighttime baby care. A support system can ease the load and help ensure more restful, uninterrupted sleep.

Sharing her experience of cesarean birth and recovery, Ngumabi, a passionate lifestyle blogger from Cameroon and a mother of two, says, “My body needed to heal. I was still in pains and felt weak. I could not walk straight and my big postpartum belly made sure of that. It weighed so much on the incision and shortened my breath. I need not say that I couldn’t sit up for long as well. I also had headaches when I sit up and sleepless nights.” She also shares about some ways that helped in her postpartum recovery. She says, “I simply listened to my body and accepted that I needed to heal first. It’s been a month and I feel way better. I go for walks to help my body heal fast and to get used to walking again. I eat balanced meals to ensure I find the strength to endure all my daily activities. I don’t push myself too hard but I still wish I could do more than I am doing now (i).”

Next, we answer a few commonly asked queries.

Infographic: Reasons And Tips For Sleep Issues After C-Section Delivery

Unable to achieve quality sleep after C-section? Well, it is one of the several concerns most women experience postpartum. Firstly, it is crucial to check if your sleep issue is due to a medical reason (with a doctor) and follow practical measures. This infographic provides some of these potential reasons and tips to sleep well after a C-section.

Illustration: Momjunction Design Team

You may feel discomfort while sleeping after undergoing a C-section. Watch this informative video where you are guided by a gynecologist on how to get a good night’s rest and recover quickly after a C-section.

Which sleeping position was more comfortable for you? Share your experiences with other new moms in the below comment section.

Disclaimer: The sleeping positions and advice are only for informational purposes, and they do not intend to be alternatives for medical advice.

Illustration: Best Sleeping Positions After A C-Section Delivery

Image: Stable Diffusion/MomJunction Design Team

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Reviewer Expert Author Editor Fact Checker

Dr Sachchidananda MaitiMD

Dr Sachchidananda Maiti is a practicing Consultant Gynaecologist & Obstetrician in Manchester, UK both in the National Health Service (NHS) and in private care at Pall Mall Medical. He has more than three decades of clinical experience in the UK and abroad.

Read full bio of Dr Sachchidananda Maiti

• 
  Liesel TeenBSN, RN Liesel Teen is a labor and delivery nurse and the founder of Mommy Labor Nurse, which offers birth classes to pregnant women. Liesel did her nursing degree at The University of North Carolina Wilmington and has eight years of experience as a bedside labor and delivery nurse.
  
  Liesel Teen is a labor and delivery nurse and the founder of Mommy Labor Nurse, which offers birth classes to pregnant women. Liesel did her nursing degree at The University of North Carolina Wilmington and has eight years of experience as a bedside labor and delivery nurse.

Rebecca MalachiBSc

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

Read full bio of Rebecca Malachi

Dr. Ritika ShahBDS, CLC

Dr. Ritika Shah is a certified lactation counsellor (CLC) from iNational Health Care Academy, Singapore and a dental surgeon with more than seven years of clinical experience across various cities in India. She did her graduation in Dentistry from KM Shah Dental College.

Read full bio of Dr. Ritika Shah

Reshmi DasMSc

Reshmi Das has over four years of experience as a clinical coordinator, medical content writer and medical conference coordinator. Her continuous interest in medical journals and writing makes her write well-researched articles for MomJunction.

Read full bio of Reshmi Das