Best Sleeping Positions During Pregnancy: A Guide For Every Mum-To-Be

Best Sleeping Positions During Pregnancy: A Guide For Every Mum-To-Be

2 Feb 2023 | 4 min Read

Manisha Pradhan

Author | 1053 Articles

Getting adequate sleep during pregnancy is important not only for the mother’s physical health but also for the health of the growing fetus. But sleeping during pregnancy can be a challenge, especially as the body goes through various changes, your belly starts growing and discomfort sets in. Aches and pains like abdominal pain and cramping, headaches, backaches, pelvic pain, etc. which are a part of a woman’s pregnancy journey, only add to the discomfort. Applying a pain relief oil along with finding the best sleeping positions during pregnancy helps you have a sound sleep without being worried about harming the baby growing inside you.

Read on to know about the best sleeping positions during pregnancy to help expectant mothers get the rest they need.

Best Sleeping Positions During Pregnancy

The first trimester is typically the easiest time for sleep during pregnancy. During this time, most women can continue to sleep in their usual position. However, as the baby grows, the mother’s body changes and sleeping becomes more challenging. 

In the second and third trimesters, the uterus expands, putting pressure on the mother’s back, hips, and abdomen. It’s crucial to find a sleeping position that offers both comfort and support to the mother’s growing baby bump.

Sleeping on the Left Side

One of the most recommended sleeping positions during pregnancy is on the left side. This position helps improve circulation to the heart, uterus, and baby, reducing the risk of swelling and varicose veins. Sleeping on the left side also reduces the pressure on the liver, making it easier to breathe and reducing the risk of stillbirth.

sleeping positions during pregnancy
One of the most recommended sleeping positions during pregnancy is on the left side/Image source: freepik

Back Sleeping

Back sleeping during pregnancy is not recommended as it can put pressure on the vena cava, a large vein that carries blood from the lower half of the body to the heart. This position can also increase the risk of stillbirth and cause backaches and neck pain. However, if you find yourself waking up on your back, it’s okay to roll onto your side to continue sleeping.

Sleeping on the Right Side

Sleeping on the right side is not as ideal as sleeping on the left side during pregnancy. This position can put pressure on the liver and stomach and may cause heartburn. It is also less recommended because it reduces blood flow to the uterus, potentially putting the baby at risk.

Using Pillows for Support

Using pillows during pregnancy can provide support to the body and help reduce discomfort. A pillow placed between the knees can help reduce strain on the hips and back, while a pillow under the belly can provide support to the growing baby bump. A pillow behind the back can also help maintain proper spinal alignment, reducing the risk of back pain.

Sleeping during pregnancy can be a challenge, but finding a comfortable and supportive position can make all the difference. Sleeping on the left side is the best position as it improves circulation to the uterus and baby and reduces the risk of stillbirth. Using pillows for support can also help alleviate discomfort and improve sleep quality. If you’re having trouble finding a comfortable position, it’s best to consult your healthcare provider for advice and support.

In conclusion, taking care of oneself during pregnancy is essential, and getting adequate sleep is a crucial part of that care. By following these guidelines, expectant mothers can get the rest they need, ensuring both their health and the health of their growing baby.

Cover image source: freepik



Suggestions offered by doctors on BabyChakra are of advisory nature i.e., for educational and informational purposes only. Content posted on, created for, or compiled by BabyChakra is not intended or designed to replace your doctor's independent judgment about any symptom, condition, or the appropriateness or risks of a procedure or treatment for a given person.