Why Should You Sleep on Your Left Side When Pregnant?

When I was studying nursing, one of my instructors shared a simple piece of advice that’s stuck with me ever since: “When it comes to pregnancy, the left side is the best side.” At the time, it seemed like just another tidbit to store away. But after years of working as a neonatal nurse and helping countless expectant mothers, I’ve realised just how important that little nugget of wisdom really is.

Sleeping on your left side during pregnancy is recommended because it optimises blood flow to your baby, helps reduce swelling, and relieves pressure on vital organs like your liver and kidneys. This position is considered the safest and most comfortable for both mother and baby, especially as your pregnancy progresses.

Why Is Sleeping on Your Left Side Important During Pregnancy?

During pregnancy, your body undergoes significant changes to support the growing life inside you. One of the most important adjustments you can make for your health and your baby’s development is your sleeping position.

Sleeping on your left side is widely recommended by healthcare providers because it helps optimise blood circulation, particularly to your uterus, kidneys, and placenta. This enhanced blood flow ensures that your baby receives the nutrients and oxygen needed for proper growth.

Sleeping on your left side also helps your kidneys efficiently eliminate waste products and fluids from your body, reducing the risk of swelling in your ankles, feet, and hands—something that many pregnant women are all too familiar with.

What Are the Risks of Different Sleeping Positions During Pregnancy?

Sleeping on Your Back

Sleeping on your back during pregnancy, especially in the later stages, can lead to a range of complications. This position can cause your uterus to compress major blood vessels, like the inferior vena cava, which is responsible for returning blood from your lower body to your heart.

The result? You might experience dizziness, shortness of breath, or even a drop in blood pressure. Reduced blood flow can also decrease the amount of oxygen and nutrients reaching your baby, increasing the risk of complications like stillbirth or preeclampsia.

Sleeping on Your Right Side

While sleeping on your right side is generally safer than sleeping on your back, it’s still not as beneficial as the left side. This position can place pressure on your liver, which is located on the right side of your body, and can potentially impact blood flow.

While it's okay to switch sides during the night, making the left side your primary sleeping position is usually the best choice.

Sleeping on Your Stomach

Sleeping on your stomach is generally safe during the early stages of pregnancy, but as your belly grows, it becomes increasingly uncomfortable and impractical.

While you might not harm your baby by sleeping on your stomach, the pressure on your uterus can make it difficult to find a comfortable position, leading to disrupted sleep. It’s best to transition to side-sleeping as your pregnancy progresses, with the left side being the ideal choice.

How Can a Pregnancy Pillow Help You Sleep on Your Left Side? 

Maintaining a left-side sleeping position can be challenging, especially as your pregnancy progresses. This is where a good pregnancy pillow can make all the difference.

Our Butterfly Maternity Pillow®, with its wedge shape, is specifically designed to prevent you from rolling onto your back while providing targeted support to your belly and back. This design helps you stay in the optimal left-side position, ensuring both comfort and safety throughout the night.

More Tips for Maintaining Left-Side Sleeping During Pregnancy 

Staying on your left side while sleeping might take some getting used to, but with these practical tips, you can make it a habit:

• Elevate Your Upper Body: Slightly elevating your upper body with pillows can help reduce acid reflux and make it easier to maintain a left-side sleeping position. This is particularly useful if you experience heartburn during pregnancy.
• Practise Mindful Breathing: Deep breathing exercises before bed can help you relax and settle into a comfortable left-side position. Mindful breathing can also reduce stress and anxiety, making it easier to fall asleep.
• Create a Bedtime Routine: Establishing a consistent bedtime routine signals your body that it’s time to sleep. Gentle activities like reading, listening to calming music, or taking a warm bath can help you transition into a restful state.

If you're looking for even more tips on how to improve your sleep during pregnancy, be sure to check out the recent article I wrote that dives deeper into creating the perfect sleep environment and overcoming common sleep challenges. 

FAQs About Sleeping Positions During Pregnancy

Can I switch sides during the night?

Yes, it’s perfectly normal to switch sides during the night. However, try to make your left side your primary sleeping position for the best benefits.

What if I accidentally roll onto my back while sleeping?

Don’t panic if you wake up on your back. Simply adjust your position and try to return to sleeping on your left side.

Is it okay to sleep on my right side occasionally?

Yes, sleeping on your right side occasionally is fine, but try to prioritise sleeping on your left side as much as possible.

When should I start sleeping on my left side?

It’s best to start as soon as you feel comfortable doing so, but definitely by the second trimester when your uterus begins to grow significantly.

Can sleeping on my left side help with swelling in my legs and feet?

Yes, sleeping on your left side can improve circulation, which may help reduce swelling in your legs and feet.

Do I need to sleep on my left side even during naps?

While it's ideal to sleep on your left side during longer sleep periods, it's beneficial to do so during naps as well to maintain consistency and get the most health benefits.

How can I train myself to stay on my left side throughout the night?

Using pillows strategically, such as placing one behind your back and another between your knees, can help keep you in the left-side position throughout the night.

Is left-side sleeping recommended for all stages of pregnancy?

Yes, left-side sleeping is beneficial throughout all stages of pregnancy, but it becomes increasingly important in the second and third trimesters as your uterus grows.

Closing Thoughts

Sleeping on your left side during pregnancy is more than just a recommendation—it’s a simple step you can take to support your baby’s development and your own well-being. 

With the help of tools like our Butterfly Maternity Pillow®, you can make this position more comfortable and sustainable throughout your pregnancy. At Butterfly Maternity, we’re committed to helping you navigate the journey to motherhood with comfort and confidence. Sweet dreams await you and your little one!  

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