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Sleeping positions in pregnancy: what actually helps

Sleep in pregnancy gets complicated exactly when you need it most. The good news is that the advice is simpler than it sounds, and most of the discomfort responds to a few well-placed pillows.

A softly lit bedroom with pillows arranged for side sleeping
Written by HelloMommy editorial teamMedically reviewed by Medical review boardUpdated Published 2 min read

Why position starts to matter

From around 28 weeks, the weight of the uterus can press on the large vein that returns blood from your legs to your heart. Lying flat on your back reduces that flow, which is why guidance from week 28 onwards is to go to sleep on your side.

Either side is fine. The left is often recommended because it takes pressure off the liver and can slightly improve circulation, but the important part is simply not settling to sleep on your back.

Making side sleeping comfortable

  • A pillow between your knees keeps hips and lower back aligned.
  • A pillow or rolled towel behind your back stops you rolling flat.
  • A pillow under the bump takes the pull off the round ligaments.
  • Raising the head of the bed slightly helps if heartburn wakes you.

The rest of the night

Position is only half of it. Broken sleep in pregnancy usually has three causes: needing the toilet, heartburn and a mind that will not switch off. Drink most of your water earlier in the day, avoid large meals in the last three hours before bed, and treat the last half hour as a wind-down rather than a screen.

Short daytime naps are worth taking rather than fighting. Broken nights accumulate, and by the third trimester most people need them.

Frequently asked questions

Which side is best to sleep on when pregnant?

Either side is fine. The left is often suggested because it slightly improves circulation, but the key point is going to sleep on your side rather than your back from week 28.

What if I wake up on my back?

Simply turn onto your side and go back to sleep. Guidance is about the position you fall asleep in, not every position during the night.

Do I need a pregnancy pillow?

Not necessarily. Two ordinary pillows — one between the knees, one behind the back — do most of the same work.

Sources

This article is for general information only and is not medical advice. Always talk to your doctor or midwife about your own pregnancy.

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