The Best Sleeping Position During Pregnancy (and How a Pregnancy Pillow Helps)
Struggling to get comfortable at night since you became pregnant? You're not alone. Changing hormones, a growing bump and new advice about how you should sleep can make a good night's rest feel out of reach.
In this guide, we cover the best sleeping position during pregnancy, why side sleeping matters from the third trimester, and how to use a pregnancy pillow to stay comfortable on your side all night.
Why Is It Harder to Sleep When You're Pregnant?
Pregnancy changes almost everything about how you sleep. As your bump grows, lying on your front becomes uncomfortable, and your usual positions may no longer feel right.
Common causes of poor sleep in pregnancy include:
- Back, hip and pelvic aches as your body adjusts to the extra weight
- Heartburn, especially when lying flat
- Needing the toilet more often during the night
- Leg cramps and restless legs
- A busy mind as your due date gets closer
The right sleeping position, with good support, can ease many of these.
What Is the Best Sleeping Position During Pregnancy?
The best sleeping position during pregnancy is on your side. From 28 weeks, the NHS advises going to sleep on your side, as this is safest for your baby.
Left side or right side?
You may have heard that the left side is best. Sleeping on your left can help blood flow to your baby and ease pressure on your liver. However, current UK guidance says either side is fine. The most important thing is that you go to sleep on your side, not your back.
Tips for comfortable side sleeping
- Bend your knees slightly
- Place a pillow between your knees to keep your hips aligned
- Support your bump with a pillow or wedge
- Prop a pillow behind your back so you don't roll over
Is It Safe to Sleep on Your Back When Pregnant?
In early pregnancy, sleeping on your back is fine. From around 28 weeks, it's best to avoid going to sleep on your back.
When you lie on your back in the third trimester, the weight of your bump and baby presses on major blood vessels. This can reduce blood flow to your baby. UK research, supported by the charity Tommy's, has linked going to sleep on your back after 28 weeks with an increased risk of stillbirth.
Woken up on your back? Don't panic. It's very common to change position in the night. Simply roll back onto your side. What matters most is the position you fall asleep in, including after night-time waking and daytime naps.
Can I sleep on my stomach while pregnant?
In the first trimester, sleeping on your front is generally fine if it's comfortable. As your bump grows, most women find it too uncomfortable and naturally switch to side sleeping.
How to Use a Pregnancy Pillow for Side Sleeping
Switching to side sleeping can feel unnatural at first. A pregnancy pillow supports your body in the right places, so the position feels comfortable and is easier to hold through the night.
To use a C-shaped or full-length pregnancy pillow:
- Lie on your side with the curve of the pillow behind you, supporting your back.
- Rest your head on the top section.
- Bring the lower end between your knees to keep your hips and pelvis aligned.
- Tuck part of the pillow under your bump for extra support.
The pillow behind your back also makes it harder to roll onto your back while you sleep.
More Tips for Better Sleep in Pregnancy
- Keep a routine. Go to bed and get up at similar times each day.
- Ease heartburn. Eat your evening meal a few hours before bed and raise your head and shoulders slightly.
- Stay active. Gentle daytime exercise, such as walking or pregnancy yoga, can help you sleep.
- Wind down. Try a warm bath, reading or breathing exercises before bed.
- Keep your room cool and dark. Pregnancy can make you feel warmer than usual.
If poor sleep is affecting how you feel day to day, speak to your midwife or GP.
Choosing the Best Pregnancy Pillow
When choosing a pregnancy pillow, look for:
- Full-body support for your head, back, bump and knees in one pillow
- A shape that suits your bed and how much space you have
- A removable, washable cover
- Use after birth. Some designs double as a nursing pillow for feeding.
BellaMoon pregnancy pillows are designed to support side sleeping through every stage of pregnancy. Our 3-in-1 pillow also works as a nursing pillow once your baby arrives.
Shop BellaMoon pregnancy pillows and find the right support for you and your bump.
Frequently Asked Questions
When should I start sleeping on my side in pregnancy?
From 28 weeks, go to sleep on your side. Many women start earlier, as it can be more comfortable once the bump grows.
Which side is best to sleep on when pregnant?
Either side is fine. The left side is often suggested for blood flow, but the key is to fall asleep on your side rather than your back.
What should I do if I wake up on my back?
Don't worry. Just roll back onto your side. A pillow behind your back can help you stay there.
When should I start using a pregnancy pillow?
Whenever you start to feel uncomfortable at night. Many women find one helpful from the second trimester.
This article is for general information and isn't a substitute for advice from your midwife, GP or obstetrician.
