Quick answer: In pregnancy, the best position from the second trimester onwards is on your side, with your knees bent and a pillow between them. The left side is often suggested. From about 28 weeks, doctors advise going to sleep on your side rather than on your back. If you wake up on your back, don't panic; just turn onto your side.
Why side sleeping matters later in pregnancy
As the baby grows, lying flat on your back lets the weight of the womb press on a large blood vessel that carries blood back to your heart. This can reduce blood flow to you and your baby. Research has linked going to sleep on your back in the third trimester with a higher risk of stillbirth, which is why maternity services advise going to sleep on your side from 28 weeks. Either side is better than your back; the left is often suggested because of blood flow.
Sleep by trimester
| Stage | What changes | What helps |
|---|---|---|
| First trimester (weeks 1 to 12) | Tiredness, nausea, frequent urination, tender breasts | Any comfortable position is fine. Rest when you can, and take short daytime naps if you need them. |
| Second trimester (weeks 13 to 27) | Energy often returns; the bump starts to grow; heartburn may begin | Start getting used to sleeping on your side. Try a pillow between the knees and one under the bump. |
| Third trimester (week 28 onwards) | Discomfort, heartburn, leg cramps, frequent urination, shortness of breath | Go to sleep on your side. A long pregnancy pillow or a pillow behind your back stops you rolling over. |
Common sleep problems in pregnancy, and what helps
- Heartburn: eat smaller, earlier dinners, avoid spicy and oily food at night, and raise the head end of the bed slightly.
- Leg cramps: stretch your calves before bed, drink enough water through the day, and mention frequent cramps to your doctor.
- Frequent urination: drink plenty of fluids earlier in the day and less in the last hour or two before bed.
- Back and hip pain: side sleeping with a pillow between the knees keeps the hips level.
- Restless legs: common in pregnancy and sometimes linked with low iron. Ask your doctor to check your iron levels.
- Snoring: tell your doctor if you snore loudly, gasp or stop breathing in your sleep, as it can be linked with high blood pressure.
- Worry and a busy mind: a calm routine, slow breathing, and talking about your worries with your partner or doctor all help.
A simple bedtime routine for pregnancy
- Keep a fixed bedtime and wake time
- Light, early dinner, then a short gentle walk if your doctor is happy with that
- A warm (not hot) shower and a cool, dark, airy room
- No screens in the last hour; read or listen to calm music instead
- Set up your pillows so side sleeping is comfortable before you lie down
Are sleep supplements safe in pregnancy?
Don't take sleep supplements during pregnancy or while breastfeeding unless your doctor specifically advises it. This includes melatonin, ashwagandha, valerian and herbal sleep blends, including Purezen SleepStory. There isn't enough safety evidence for their use in pregnancy. The routine and positions above are the safe first step, and your doctor can advise if sleep problems persist.
When to call your doctor or hospital
- Your baby's movements slow down or change, at any time of day or night. Call your hospital straight away; don't wait until morning.
- A sudden, severe headache, blurred vision or sudden swelling of the face and hands
- Loud snoring with gasping, or you stop breathing in your sleep
- Trouble sleeping most nights along with low mood or anxiety
For more on sleep positions in general, see which side you should sleep on.
Frequently asked questions
Which side is best to sleep on during pregnancy?
Either side is fine, and both are better than your back from the third trimester. The left side is often suggested because it may help blood flow.
What if I wake up on my back?
Don't worry. Simply turn onto your side. What matters most is the position you go to sleep in, as that is the one you spend the longest in.
Can I sleep on my stomach in early pregnancy?
Yes, in the first trimester if it is comfortable. As the bump grows it becomes uncomfortable, and side sleeping is the better habit to build.
Is a pregnancy pillow necessary?
No, but it helps many women stay on their side. Two or three ordinary pillows, one between the knees, one under the bump and one behind the back, work well too.
Pregnancy mein kaise sona chahiye?
Doosre trimester se karwat lekar soiye, ghutne thode mode hue aur beech mein takiya rakh kar. 28 hafte ke baad peeth ke bal sone ke bajaye karwat lekar soiye; baayin karwat aksar behtar maani jaati hai. Doctor ki salah ke bina koi bhi neend ki dawa ya supplement na lein.
This article is for general information only and is not medical advice. Please follow your doctor's or midwife's advice for your pregnancy.