The Ultimate Guide to Sleep Positions When Pregnant

When you’re pregnant, sleeping comfortably can feel like a distant memory. As a neonatal nurse, I’ve seen so many mums reflect on their pregnancy and share stories of how hard it was to find a good sleep position. With all the changes happening to your body, it’s normal to feel unsure about what’s best for both you and your baby. So, which sleep positions should you focus on? Let’s explore the ultimate guide to pregnancy sleep positions and how to get the most out of each one.

The best sleep position during pregnancy is on your left side, especially in the second and third trimesters, as it optimises blood flow to your baby and reduces strain on your organs. Sleeping on your back should be avoided after the first trimester due to reduced circulation. Right-side sleeping is also safe if needed.

Ranking Sleep Positions During Pregnancy from Best to Worst

1. Sleeping on Your Left Side (The Best Choice)

Why It’s Recommended: Sleeping on your left side is the top choice because it optimises blood flow to your baby while reducing pressure on your liver and other organs. This position helps keep circulation flowing and is recommended by most doctors.

When to Do It: Left-side sleeping is especially important starting in the second trimester and is even more crucial in the third trimester. The baby’s growth puts more pressure on your organs, and this position helps alleviate that.

Additional Benefits: This position can also reduce swelling in your legs and feet by promoting circulation, making it the most comfortable and recommended position as your belly grows.

2. Sleeping on Your Right Side (A Good Alternative)

Why It’s Recommended: If sleeping on your left side becomes uncomfortable, switching to your right side is a safe alternative. While it doesn’t have the same circulation benefits as the left side, it’s still much better than sleeping on your back.

When to Do It: Alternate between your left and right sides during the second and third trimesters. It’s normal to need to switch sides as your body adapts to the extra weight and pressure.

Additional Benefits: Switching sides can help prevent discomfort from staying in one position for too long, relieving pressure points and making it easier to get a good night’s rest.

3. Sleeping on Your Back (Avoid After the First Trimester)

Why It’s Not Recommended: Sleeping on your back can compress the inferior vena cava, the large vein that carries blood to your heart, reducing blood flow to your baby. This can cause dizziness, low blood pressure, and breathing difficulties.

When to Avoid It: After the first trimester, it’s best to avoid back sleeping entirely. The growing weight of your baby puts extra pressure on your organs and blood vessels, making back sleeping unsafe as your pregnancy progresses.

What to Do If You Wake Up on Your Back: Don’t stress if you find yourself waking up on your back. Just shift back to your side and consider using a pregnancy pillow to keep you from rolling onto your back again.

4. Sleeping on Your Stomach (Not Practical After the First Trimester)

Why It’s Not Recommended: While stomach sleeping is fine in the early stages of pregnancy, it becomes uncomfortable and impractical as your belly grows. Most women stop sleeping on their stomach naturally by the second trimester.

When It’s Safe: Stomach sleeping is fine during the first trimester before your belly starts to show. However, it’s is deemed unsafe once your baby bump begins to grow.

What to Do Instead: Transition to side sleeping with the help of a pregnancy pillow for added comfort and support, making the adjustment easier as your body changes.

Alternative: Sleeping in a Sitting-Up Position

Why It’s Helpful: For some women, especially those dealing with heartburn or breathing difficulties, sleeping in a semi-reclined position can offer relief. Sitting up helps with digestion and eases pressure on your lungs, which can be a big help in the third trimester.

When to Do It: Sleeping in a semi-reclined position is most helpful in the later stages of pregnancy, particularly if you’re struggling with acid reflux or shortness of breath. This position allows you to stay comfortable without putting extra strain on your back or organs.

How to Do It: You can achieve this position by propping yourself up with pillows or using a recliner. Make sure your back, neck, and shoulders are fully supported to avoid muscle strain.

Using a Pregnancy Pillow for the Optimal Sleep Position 

A pregnancy pillow can make a huge difference in helping you stay comfortable on your side, and our Butterfly Maternity Pillow® is designed with that in mind. Its dual-sided support for your belly and back helps you maintain the best sleeping position all night long.

How Our Pillow Works:

• Shape and Design: The butterfly shape cradles your body, preventing you from rolling onto your back and keeping you in the ideal side-sleeping position.
• How to Set It Up: Place the flat middle section under your belly, with the padded wings supporting both your belly and back. This keeps your body aligned, reducing strain on your lower back and hips.
• Why It’s Effective: By keeping your body supported, our pillow helps alleviate common pregnancy pains like lower back pain, hip discomfort, neck and shoulder strain, and general joint pressure. It provides targeted support to reduce stress on different parts of your body, helping you maintain the safest and most comfortable position for both you and your baby.

Check out the Butterfly Maternity Pillow® here. 

Common Sleep Challenges During Pregnancy

Overall Aches and Pains

As your body adapts to the growing baby, you may experience various aches and pains in different areas, including your lower back, hips, neck, and shoulders. The extra weight and shift in your centre of gravity can strain these areas, causing discomfort. A pregnancy pillow can provide targeted support for your belly, back, and hips, helping to alleviate pressure and promote better alignment, reducing overall pain throughout your body.

Heartburn and Acid Reflux

Heartburn is a common issue in the third trimester. Propping yourself up with pillows or sleeping in a semi-reclined position can reduce pressure on your digestive system, easing heartburn symptoms during the night.

Difficulty Staying on Your Side

If you keep rolling onto your back during the night, a pregnancy pillow can help keep you in place. The Butterfly Maternity Pillow® is designed to cradle your body, preventing you from rolling and ensuring that you stay in the best sleeping position for your pregnancy.

FAQs About Pregnancy Sleep Positions

Can I use a pregnancy pillow for neck and shoulder pain?

Yes, pregnancy pillows can also provide relief for neck and shoulder pain by helping maintain alignment. Learn more about how they work in our guide on pregnancy pillow benefits for neck and shoulder pain.

How does sleep impact pregnancy fatigue?

Poor sleep positioning can worsen pregnancy fatigue. If you’re struggling with energy levels, check out our article on managing pregnancy fatigue for more tips.

Should I use multiple pillows or just one during pregnancy?

It depends on your needs. For full-body support, a single well-designed pregnancy pillow like ours is often enough. For targeted pain relief, you can add extra pillows. Compare different pillow shapes and see which ones would work best for the kind of added support that you need.

How do pregnancy pillows help with hip pain?

By aligning your hips with your knees and spine, pregnancy pillows can relieve the pressure that causes hip pain. Explore our detailed guide on relieving hip pain during pregnancy.

Are pregnancy pillows useful after delivery?

Yes, many mums continue using pregnancy pillows for support postpartum. They can be especially helpful for breastfeeding. 

Closing Thoughts

Sleeping during pregnancy doesn’t have to be a struggle. By finding the right sleep position, you can stay comfortable and rest easy knowing that you’re doing what’s best for your baby. Side-sleeping, especially on your left side, is the safest position as your pregnancy progresses. Our Butterfly Maternity Pillow® is designed to keep you in the best sleep position, helping to relieve pain and keep you supported all night long. Check it out here. 

*The shape of the Butterfly Maternity Pillow® is a registered trade mark of Weekly Sales Pty Ltd