Best Sleep Positions During Pregnancy for You and Baby

Sleep during pregnancy can be surprisingly elusive. From hormonal changes to a growing belly, expecting mothers often find themselves tossin...

Sleep during pregnancy can be surprisingly elusive. From hormonal changes to a growing belly, expecting mothers often find themselves tossing and turning through the night. But here’s the good news: adopting the right sleeping style can make a world of difference - not just for your comfort, but also for your baby’s well-being.

In this post, we’ll explore the safest and most effective sleeping positions during pregnancy, along with practical tips to help you sleep better at every stage.

Why Sleeping Position Matters During Pregnancy

As your pregnancy progresses, your body undergoes profound changes that affect your circulation, digestion, and even how you breathe at night. Certain sleeping positions can either ease or exacerbate these changes.

Studies have shown that most pregnant women encounter sleep disruptions during their pregnancy journey such as difficulty falling asleep, frequent awakenings, and fatigue when they are awake. Sleep deprivation has been linked to an increased risk of pregnancy complications such as preeclampsia, gestational diabetes mellitus (GDM). Risk of prolonged labour and rates of delivery via caesarean section also increases.

During the first trimester, it is safe for a woman to sleep in whatever position she feels comfortable in, whether this is on her back, side, or stomach. Any combination of the above positions is also fine.

Sleeping safely and comfortably isn’t just about avoiding discomfort—it’s also about promoting healthy blood flow to your uterus and baby.

Side sleeping: Left vs. right

Doctors generally recommend sleeping on your side during pregnancy, especially as time goes on.

Why is this exactly? It boils down to blood flow. As the fetus gets bigger, there is a greater chance of compression of the blood flow to the uterus.

A 2019 review of medical studies suggests that sleeping on your back carries risks, but it doesn’t seem to matter whether you sleep on your right or left side.

These studies do have some flaws, though. Third-trimester pregnancy loss is very uncommon. Therefore, there aren’t many cases from which to draw conclusions.

Additionally, it’s difficult to determine exactly when the fetus passed away and whether there were other factors involved. It can be challenging to pinpoint what is occurring in utero without monitoring.

The study did find, however, that there was an increased risk of stillbirth for back sleepers after 28 weeks.

There’s a lot of mixed data on whether lying flat on your back during pregnancy contributes to an increased risk of stillbirth.

A 2019 study Trusted Source of about 800 women for up to 30 weeks of pregnancy examined the sleeping positions of those who experienced stillbirths.

The researchers found no association between those who reported sleeping on their back or a non-left side sleeping position.

Currently, only a limited number of studies are available on this topic. More research is needed to be certain whether or not there is an association between stillbirths and sleeping positions up to 30 weeks of pregnancy.

The Best Sleeping Position: On Your Left Side

Doctors and sleep experts often agree: the best sleeping position during pregnancy is on your left side. This position is not only comfortable for many women, but it’s also backed by science as the most beneficial for both mother and baby—especially during the second and third trimesters.

Sleeping on your left side promotes better circulation, which is crucial during pregnancy. It allows for the maximum flow of blood and nutrients to reach the placenta and your baby. It also helps your kidneys work more efficiently, which can reduce swelling in your legs, feet, and hands—a common discomfort in pregnancy.

Benefits of Left-Side Sleeping:

• Improves blood flow to your uterus, heart, and baby
• Reduces pressure on the liver, which sits on the right side of your abdomen
• Minimizes swelling in extremities by enhancing kidney function
• Supports healthy digestion and reduces heartburn in some women

If you naturally shift during sleep, don’t worry—most people change positions throughout the night. If you wake up on your back or right side, just gently reposition yourself on your left. The goal is to prioritize left-side sleeping as much as possible without stressing over every movement.

Can You Sleep on Your Right Side?

Yes—you can sleep on your right side during pregnancy, and for many women, it’s a perfectly safe and comfortable option. While the left side is considered the ideal sleeping position for circulation and organ function, the right side is still a safe alternative—especially if it helps you get the rest you need.

What’s the Difference Between Left and Right?

The primary reason the left side gets top billing is because it optimizes blood flow by relieving pressure on the inferior vena cava—a large vein that runs along the right side of your body and returns blood from your lower body to your heart. When you lie on your left, this vein remains uncompressed, promoting better circulation to your baby and organs.

Sleeping on your right side, however, does not pose significant risks unless advised otherwise by your healthcare provider. In fact, alternating between your left and right sides can relieve body aches and help prevent stiffness—especially in later stages of pregnancy when lying in one position all night becomes uncomfortable.

If you're comfortable sleeping on your right side occasionally, go for it. Just try to favor your left side most of the time. You might start each night on your left, and naturally shift to the right if needed.

What matters most is that you're getting consistent, quality sleep—without excessive worry about position. As long as you're avoiding lying flat on your back for long stretches in later pregnancy, you're doing great.

Positions to Avoid

Experts consider some sleeping positions to be less advisable than sleeping on the side. These include:

Stomach Sleeping

Many pregnant women worry that sleeping on their stomach will harm the developing fetus. However, the uterus protects the fetus well, and there is no reason to avoid sleeping on the stomach during the first trimester.

As pregnancy progresses, most women find that sleeping on the stomach becomes impossible or difficult.

For women who still prefer stomach sleeping or who occasionally wake up on their front, there is no need to worry. Sleeping on the stomach will not harm the baby.

Some pregnant women may find that using several sleeping pillows allows them to sleep on their stomach. It is fine to use these devices and perfectly safe to wake up lying on the stomach.

It’s less about perfection and more about awareness. As your body changes, listen to what it needs. Avoiding unsafe positions and making slight adjustments can go a long way toward healthier, more restful nights.

Back Sleeping

Sleeping flat on your back is generally not recommended after the first trimester. 

The weight of your growing uterus can compress the inferior vena cava, a major vein that carries blood back to your heart. This can reduce blood flow to your baby and make you feel dizzy or short of breath.

It can lead to lower back pain, digestive issues, hemorrhoids, and even affect blood pressure (causing hypotension in some women).

You might wake up feeling lightheaded or nauseated if you’ve been in this position for too long.

If you accidentally roll onto your back during sleep, don’t panic. Just shift back to your side when you wake up. Using a pillow behind your back can help keep you from rolling over.

Tips for Better Sleep During Pregnancy

Getting good sleep while pregnant isn’t always easy—but there are plenty of ways to improve your chances of restful, restorative nights. As your body works overtime to support your growing baby, these sleep tips can help reduce discomfort, ease restlessness, and support a healthier pregnancy.

1. Use pregnancy pillows
   Pregnancy pillows are a game-changer. These specially shaped pillows are designed to support your belly, hips, and lower back—key areas that often ache or feel strained as your body changes. A full-body pillow or wedge pillow can help you stay in a comfortable side-sleeping position (usually recommended on your left side), reduce pressure points, and keep your spine aligned throughout the night.
2. Establish a calming bedtime routine
   A consistent, relaxing routine before bed helps signal to your body that it’s time to wind down. Try gentle stretching, reading a soothing book, or taking a warm (not hot) bath. Dimming the lights and limiting screen time an hour before bed can also help your body naturally produce melatonin, the sleep hormone.
3. Stay hydrated—but time it well
   Drinking plenty of water during the day is important for both you and your baby. However, if you’re guzzling water too close to bedtime, you might find yourself making frequent trips to the bathroom at night. Aim to meet your hydration goals earlier in the day, and taper off your fluid intake in the hours leading up to bedtime.
4. Keep your room cool and dark
   A cooler sleeping environment—ideally between 60 and 67°F (15 to 19°C)—can help your body relax and stay asleep longer. Use blackout curtains to block outside light and consider a white noise machine or fan to minimize disruptions. Your body is already working hard, so a peaceful sleep space can make a big difference.
5. Practice relaxation techniques
   If stress or anxiety is keeping you up, try calming practices like deep breathing, progressive muscle relaxation, or guided imagery. Prenatal yoga or meditation before bed can also help relax tense muscles and quiet a racing mind. Even just a few minutes of focused relaxation can ease you into more restful sleep.
   

Listen to Your Body

Every pregnancy is different. What works for one mom may not work for another. The key is to find a sleeping style that keeps you and your baby safe—without sacrificing comfort. If you’re experiencing persistent sleep issues, talk to your healthcare provider for personalized advice.

Final Thoughts

Your body is doing something amazing—growing a whole new life. Prioritizing quality sleep is one of the best things you can do to support that process. By adjusting your sleeping position and adopting healthy sleep habits, you can enjoy better rest and give your baby the best possible start.

Doctors recommend resting on your side — right or left — to give you and your baby the optimal blood flow. Beyond that, you might try using some pillow props to get into the most comfortable position for you.

Soak in all the sleep you can before your baby is born. And consult with your doctor if you have other questions about which position is best.