Finding a comfortable sleeping position while pregnant can feel like a nightly puzzle. Between a growing bump, pressure on your hips, heartburn, leg cramps, and endless bathroom trips, sleep often becomes harder just when your body needs it most. The good news is that small adjustments to your sleeping position can make a big difference in how well you rest.
Key Takeaways
Pregnancy shifts your posture, circulation, and breathing, which affects sleep comfort. Side-sleeping becomes the best pregnancy sleeping position in late pregnancy, especially from 28 weeks onward. If you wake up on your back, simply roll to your side. Use pillows, gentle elevation, and good alignment to reduce discomfort and improve blood flow.
Why Does Sleeping Position Matter During Pregnancy?
Research shows that in early and mid-pregnancy, sleeping position does not increase the risk of complications. The main reason it matters early on is comfort, not danger. [1]
As pregnancy progresses, several physiological changes influence how comfortable or safe certain sleeping positions feel:
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Your uterus grows, changing your centre of gravity.
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Pressure increases on your hips, lower back, and pelvis.
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Circulation patterns shift as blood volume expands.
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Your diaphragm moves upward, affecting breathing at night.
All of this makes some positions more restorative than others.
Does Sleeping Position Affect My Baby’s Health?
Good circulation helps deliver oxygen and nutrients to your baby. Certain sleeping positions, especially in late pregnancy, can support blood flow more effectively.
If you have specific pregnancy risks (such as high blood pressure, placenta concerns, twins, or reflux), ask your healthcare provider for tailored sleeping advice. Otherwise, general guidance works well for most women.
What is the Best Position to Sleep When Pregnant?
Side-sleeping is the safest and most comfortable sleeping position during pregnancy, especially in late pregnancy. It helps keep circulation open, reduces pressure on major blood vessels, and supports both you and your baby.
Side-Sleeping
Side-sleeping is considered the best position to sleep when pregnant during the third trimester [2]. As your foetus grows, lying on your back can compress major blood vessels that support the uterus. Side-sleeping keeps blood flow steady and reduces strain on your spine.
If a full flat side-lying position worsens heartburn or breathing, elevate your upper body slightly using a wedge pillow or gentle incline. Body pillows or U-shaped pregnancy pillows help stabilise your posture and reduce tossing.
Which Side Should I Sleep On During Pregnancy, Left Or Right?
Many women ask what side to sleep on when pregnant. Both sides are safe.
Left side: Commonly recommended because it may optimise blood flow to the uterus and placenta.
Right side: Also safe and comfortable. It may relieve pressure on the liver and kidneys for some women.
The key is comfort, proper alignment, and staying on your side for the majority of the night.
How Can I Make Side Sleeping Work If I Am Not Used To It?
If you’re not a natural side-sleeper, try:
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Keeping a pillow behind your back to prevent rolling
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Placing a pillow between your knees for hip alignment
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Hugging a pillow to prevent chest rotation
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Switching sides frequently to avoid stiffness
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Graduating into the position gradually using supportive bolsters
Your body adapts quickly with the right support.
What Are The Best Sleep Positions For Each Trimester Of Pregnancy?
First trimester: Any position is generally fine. Sleep however you are most comfortable.
Second trimester: Side-sleeping becomes more helpful as your uterus grows. Begin practising with pillows.
Third trimester: Side-sleeping on either side is recommended. Use pillows to support your bump, back, and hips.
When should I stop lying on my back during pregnancy?
From about 28 weeks, settle to sleep on your side for all sleep episodes. If you wake up on your back, what should you do? Roll back onto your side and go back to sleep.
From around 28 weeks, aim to settle to sleep on your side for each sleep episode. If you wake up on your back, don’t panic. Simply roll onto your side and go back to sleep.
What Are The Wrong Sleeping Positions During Pregnancy And Why?
These are considered wrong sleeping positions during pregnancy mainly because they reduce circulation or increase discomfort, not because they are dangerous early on.
1. Back Sleeping
Back-sleeping is generally fine in the first trimester. After about 20 weeks, your uterus may compress the vena cava, potentially reducing blood flow and causing dizziness or discomfort. [3]
What is “vena cava”?
The vena cava is like a big set of delivery pipes for blood in your body. There are two main ones: the superior vena cava and the inferior vena cava. They carry blood that has used up its oxygen back to your heart so it can get fresh oxygen. The superior vena cava brings blood from the upper parts of your body, like your head and arms, while the inferior vena cava carries blood from the lower parts like your legs and belly. These veins are the largest in your body and make sure the blood keeps moving in a circle from your body to your heart and then to your lungs to get oxygen again.
2. Stomach Sleeping
This is usually fine while the belly is small. Eventually it becomes uncomfortable or impossible. Pressure on the abdomen and awkward neck angles make it difficult to maintain.
3. Other Tricky Positions
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e.g., fully upright sitting, slumped side, uneven props
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Explain that even on the side, if your hips are twisted, back unsupported, legs straight and tension-filled, you may still get poor circulation or discomfort.
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Emphasise proper alignment is key.
These include:
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Slumped side positions
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Semi-twisted hips
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Sleeping fully upright
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Using uneven pillows
Even on your side, poor alignment can strain your back or restrict circulation. Good posture matters.
Here’s a great 3 minute video that provides great tips on improving your pregnancy sleeping positions.
How Do I Handle Common Sleep Problems In Pregnancy?
Heartburn: Elevate your upper body slightly while staying on your side. A wedge pillow helps.
Leg cramps or hip pain: Use a pillow between your knees for hip alignment. Gentle hamstring stretching during the day may help.
Snoring or sleep apnea: Side-sleeping reduces airway pressure and often helps with nighttime snoring.
When Should I See My Doctor or Midwife About Sleep?
Seek advice if you experience:
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Frequent waking with chest discomfort
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Excessive snoring or breathing pauses
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Severe reflux that interrupts sleep
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Persistent leg swelling or pain
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Any concerns about movement patterns or circulation
Support early can prevent bigger problems later.
How Can I Improve My Sleep During Pregnancy?
Your sleep quality depends not only on which side you sleep on, but how well your body is supported.
Try:
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A firm, supportive mattress
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A pillow between your knees and ankles
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A small pillow or folded towel under your bump
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Elevating your upper body slightly for reflux
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Keeping your neck neutral with a supportive pillow
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Reducing screens before bed
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Staying hydrated but reducing large drinks close to bedtime
With the right adjustments, side-sleeping becomes much more comfortable and sustainable.
Conclusion
Sleeping comfortably during pregnancy can take creativity, patience, and a lot of pillows. Side-sleeping becomes the best pregnancy sleeping position in late pregnancy because it supports circulation and comfort. Remember: it’s less about choosing the “perfect” side and more about keeping your body aligned, supported, and relaxed. If you wake up on your back, simply roll to your side and keep going. Small changes add up: and better rest is worth it.
FAQs
1. Which trimester is hardest to sleep in?
Most women find the third trimester hardest due to size, hip discomfort, heartburn, and frequent bathroom trips.
2. Is it bad to sleep on the right side while pregnant?
No. Both left and right sides are safe in pregnancy. Choose the side that feels most comfortable.
3. Does the foetus sleep when the mother sleeps?
Babies have their own sleep cycles and may be active while you're asleep, but they do spend long periods resting.
4. Does baby move to whatever side you are sleeping on?
Movement varies. Some babies settle toward the side with more space, others shift freely regardless of your position.
5. What is the healthiest way to sleep while pregnant?
Side-sleeping with good support. Use pillows to maintain alignment and ease pressure.
6. Can I use a pregnancy pillow all night?
Yes. Pregnancy pillows help support your back, hips, and bump, and can make side-sleeping easier.
7. What happens if I accidentally wake up on my back while pregnant?
Roll onto your side and continue sleeping. There’s no need for panic.
References:
National Institute of Health: https://www.nichd.nih.gov/newsroom/news/092019-pregnancy-sleep-position
Healthline – Sleeping Positions in Pregnancy:
https://www.healthline.com/health/pregnancy/sleeping-positions-in-pregnancy
Sleep Foundation – Pregnancy Sleep Positions: https://www.sleepfoundation.org/pregnancy/pregnancy-sleep-positions
