Pregnancy can make sleep surprisingly difficult. Between back pain, heartburn, frequent bathroom trips, shortness of breath, and a growing belly, the positions that used to feel comfortable may suddenly stop working.1,2
If you usually sleep on your stomach or back, pregnancy can make bedtime feel especially frustrating. The good news is that a few simple changes to your sleep position and supportive pillows can make rest more comfortable.
Here are the best sleep positions during pregnancy, plus a few positions to avoid as your belly grows.
Key Takeaways
- Side sleeping is usually the most recommended position during pregnancy, especially as your belly grows.
- Left-side sleeping may help circulation, but switching sides during the night is normal.
- Pillows under your belly, between your knees, and behind your back can reduce pressure and discomfort.
- Sleeping slightly elevated may help with heartburn, shortness of breath, or lightheadedness.
- Back and stomach sleeping often become less comfortable later in pregnancy, so ask your provider if you have questions about the safest sleep position for you.
Best Pregnancy Sleep Positions To Try
Sleeping comfortably during pregnancy can be challenging, but these supported positions can help alleviate discomfort and promote better rest.
1. Sleeping on Your Side
Side sleeping is one of the best sleep positions during pregnancy, especially as your belly grows. Many providers recommend the left side because it may help support blood flow, but it’s completely normal to switch sides throughout the night.3,4
The reason is that lying on your left side can help reduce pressure on your vena cava.4 The vena cava is a large vein that carries blood from the lower half of your body back to your heart.5 Reducing pressure on this vein can help support healthy circulation to you, your placenta, and your baby.6
That said, I don’t want you to lose any more sleep if you wake up on your right side. You’re doing just fine. As long as you’re sleeping on either side and naturally changing positions throughout the night, you’re giving your body the support it needs.
When sleeping on your side, I’m a big advocate for finding a good pregnancy pillow to help keep you comfortable throughout the night. As you can see in the image above, you can bend your knees and place one side of the pregnancy pillow between your legs for extra support. I’ll demonstrate the other sleep positions using the pillow shown below.
Related: Reasons To Prioritize Getting Better Sleep in Pregnancy
2. Add Support With Pillows
The side-lying position is also helpful if you’re experiencing back pain when trying to sleep.7 I recommend putting a pillow behind your back for more support and tucking the side of the pregnancy pillow under your abdomen. This will help relieve some pressure off your back.7
Adding extra pillows between your knees can also help open your pelvis and relieve pressure on your lower back.8,9
If you are using a full-body pregnancy pillow, you can tuck part of it under your belly and place part of it between your knees for extra support.
Related: Tips and Tricks for Battling Pregnancy Insomnia
3. Sleep Slightly Elevated to Ease Heartburn
Heartburn is common during pregnancy and can feel worse at night.1 Elevating your upper body with pillows or a wedge may help reduce reflux symptoms and make it easier to rest.10,11
An elevated position can also help if you’re experiencing shortness of breath or feeling lightheaded.12,13
The best part about having a good pregnancy pillow is that you don’t have to rearrange multiple pillows every time you change positions during the night.
As you can see from my demonstration here:
A pregnancy pillow is also a great investment, even after you have a baby. There are tons of ways you can keep using it! For instance:
Sleep Positions to Avoid During Pregnancy
While some positions feel natural, a few can reduce circulation or increase discomfort as your belly grows.
It’s completely normal to move around while you sleep, and you don’t need to panic if you wake up on your back.14 As pregnancy progresses, however, back sleeping may become less comfortable and may place more pressure on major blood vessels.3,4,13,14 If you wake up on your back, simply roll onto your side and get comfortable again.
According to the American Pregnancy Association, spending extended periods sleeping flat on your back later in pregnancy may contribute to:14
- Backaches
- Breathing
- Your digestive system
- Hemorrhoids
- Low blood pressure
- Decreased circulation to your heart and baby
As your belly grows, sleeping on your stomach usually becomes uncomfortable or impractical.15 Most women naturally transition to side sleeping as pregnancy progresses because it’s simply more comfortable. If you wake up on your stomach early in pregnancy, there’s usually no need to worry. As your pregnancy advances, a supported side-lying position is typically the most comfortable choice.
Related: Tips For Getting Better Sleep During Pregnancy
How To Sleep More Comfortably During Pregnancy
Pregnancy sleep is not always easy, especially if you were a stomach or back sleeper before pregnancy. A supported side-lying position, extra pillows, and slight elevation can make a big difference in how comfortable you feel at night.
If you are still struggling to sleep, feeling short of breath, waking up dizzy, or unsure which sleep position is safest for your pregnancy, talk with your provider. Sometimes, a few small adjustments are all it takes to help you feel more comfortable and get the rest your body needs.
