Best Sleep Positions During Pregnancy (And What to Avoid)
Let’s explore the best pregnancy sleep positions, what to avoid, and how to improve your sleep so you wake up feeling more refreshed.
Best Sleep Position During Pregnancy
Most experts recommend sleeping on your left side with your knees slightly bent. This position encourages better blood flow to your uterus and your baby, and it helps reduce pressure on your organs.
Early in pregnancy, stomach sleeping is fine—but by the second trimester, you’ll likely find it uncomfortable. As your bump grows, side sleeping becomes more important for your circulation and comfort.
Left Side vs. Right Side
Sleeping on your left is preferred because it supports circulation and helps minimize swelling. Right-side sleeping can put a little pressure on your liver, but it’s still considered safe for short stretches. Don’t stress if you wake up on your right side—just gently shift back when you can.
Sleep Positions to Avoid During Pregnancy
Back sleeping after 20 weeks can cause the weight of your uterus to compress major blood vessels, which may affect blood flow and lead to dizziness or back pain. It can also worsen snoring and breathing issues at night.
Likewise, stomach sleeping becomes impractical and uncomfortable as your belly grows.
While some newer research suggests occasional back or right-side sleep may not increase risks early in pregnancy, the consensus is still to aim for the left side as much as possible.
How to Find a Comfortable Sleeping Position
If you’re used to sleeping on your stomach or back, adjusting to side-sleeping can take time. These tips can make the transition easier:
- Bend your knees to relieve pressure on your lower back.
- Use pillows: Place one between your legs, behind your back, or under your belly. A full-body or pregnancy pillow can provide total support.
- Upgrade your mattress: A soft topper or pressure-relieving material can ease hip and shoulder pain.
- Elevate your upper body if you’re dealing with heartburn at night.
- Sleep on the left side of the bed: This subtle trick may make it easier to stay on your left side naturally.
How to Sleep Better While Pregnant
Beyond your sleep position, here are a few pregnancy-friendly habits to help improve your rest:
Stick to a Routine
Go to bed and wake up around the same time every day. Add calming rituals like warm baths or gentle stretching to help signal bedtime to your body.
Create a Sleep-Friendly Bedroom
Keep your room cool, dark, and quiet. Avoid screens before bed, and reserve your bed for rest only.
Take Short Naps
If nighttime sleep isn’t enough, brief daytime naps can help you recharge—just aim to nap earlier in the day.
Manage Stress
Practice deep breathing, meditation, or journaling to reduce pregnancy-related stress. If anxiety is keeping you awake, talk to your doctor for support.
Eat and Hydrate Smart
Avoid heavy meals and excess fluids before bed. Light snacks like crackers may help with nighttime nausea. Limit caffeine to the mornings.
Consider Prenatal Vitamins
Supplements like iron and folic acid can ease symptoms of restless legs syndrome, which often disrupts sleep during pregnancy. Always consult your doctor first.
Keep Moving
Gentle daily exercise—like walking, yoga, or swimming—can reduce discomfort and improve your sleep quality.
Talk to Your Doctor
If you’re dealing with chronic sleep issues, breathing problems, or restless legs, a doctor can help diagnose and treat conditions that may affect your pregnancy and sleep.
