Best Sleeping Positions for Pregnant Women
Discover the best sleeping positions during pregnancy to ensure comfort, safety, and better rest for you and your baby. Learn why side-sleeping matters and get tips for improving sleep quality.
Written by Dr. Mohammed Kamran
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 11th Aug, 2025
Pregnancy is a beautiful journey, but it also comes with its share of challenges—especially when it comes to getting a good night’s sleep. As your baby grows, finding a comfortable sleeping position becomes more difficult. The wrong position can lead to back pain, poor circulation, or even affect your baby’s health.
The good news? Choosing the right sleeping position can make a big difference in your comfort and well-being. In this article, we’ll discuss the best sleeping positions for pregnant women, why they matter, and some helpful tips for better sleep.
Why Does Sleeping Position Matter During Pregnancy?
Your body goes through many changes during pregnancy, including weight gain, hormonal shifts, and increased pressure on your organs and blood vessels. The way you sleep can impact:
- Blood circulation – Poor positions can reduce blood flow to the baby.
- Back and hip pain – Incorrect posture can strain your muscles.
- Digestion and heartburn – Some positions worsen acid reflux.
- Breathing comfort – Certain postures make it harder to breathe deeply.
The best sleeping positions help you stay comfortable while keeping you and your baby safe.
Best Sleeping Positions for Pregnant Women
1. Sleeping on Your Left Side (SOS – Sleep on Side)
Why it’s best:
- Improves blood flow to the placenta and baby.
- Helps kidneys remove waste and fluids better.
- Reduces pressure on the liver and major blood vessels.
How to do it:
- Lie on your left side with knees slightly bent.
- Place a pillow between your legs for hip support.
- Use a pregnancy pillow or extra cushion under your belly for comfort.
Tip: If you wake up on your back, don’t worry—just gently roll back to your side.
2. Sleeping on Your Right Side (Alternative Option)
If the left side is uncomfortable, the right side is also a safe choice. However, the left side is slightly better for circulation.
Consult Top Specialists
3. Semi-Reclined Position (For Heartburn or Shortness of Breath)
If you experience acid reflux or breathing difficulties, try:
- Propping yourself up with pillows at a 30–45 degree angle.
- Keeping your upper body elevated while still slightly tilted to the side.
Sleeping Positions to Avoid During Pregnancy
1. Sleeping on Your Back (Especially After the First Trimester)
Why it’s risky:
- The growing uterus presses on the spine and major blood vessels (like the vena cava), reducing blood flow to the baby.
- Can cause dizziness, backaches, and low blood pressure.
If you wake up on your back, shift gently to your side.
2. Sleeping on Your Stomach
Why it’s uncomfortable:
- As your belly grows, lying on your stomach becomes impossible and can strain your back.
- Early pregnancy (first trimester) is okay, but later, it’s best to avoid it.
Tips for Better Sleep During Pregnancy
1. Use Pregnancy Pillows – A full-body or wedge pillow supports your belly, back, and knees.
2. Stay Hydrated, But Reduce Fluids Before Bed – Helps avoid frequent bathroom trips at night.
3. Practice Relaxation Techniques – Gentle stretches, deep breathing, or prenatal yoga can help you unwind.
4. Keep a Consistent Sleep Schedule – Going to bed and waking up at the same time helps regulate sleep.
5. Avoid Heavy Meals Before Bed – Prevents heartburn and indigestion.
6. Sleep in a Cool, Dark Room – A comfortable environment promotes deeper sleep.
When to Consult a Doctor
If you experience:
- Severe back pain that doesn’t improve with position changes.
- Frequent dizziness or shortness of breath.
- Trouble sleeping despite trying different positions.
It’s always best to check with your doctor for personalized advice.
Conclusion
Getting quality sleep during pregnancy is essential for both you and your baby. The best position is sleeping on your left side with proper support from pillows. Avoid sleeping on your back or stomach as your pregnancy progresses.
If you’re struggling with discomfort or sleep issues, don’t hesitate to reach out to a healthcare provider. You can book a consultation with an expert at Apollo 24|7 for personalized guidance.
Consult Top Specialists
Consult Top Specialists
Dr. Sanjan Das
Obstetrician and Gynaecologist
15 Years • MBBS,MS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Asha Rani Singh
Obstetrician and Gynaecologist
24 Years • MBBS DGO
Delhi
Dr Asha Rani Singh Clinic, Delhi
Dr. Mona Yadav
Obstetrician and Gynaecologist
19 Years • MBBS, MD (Obstetrics & Gynaecology)
Dombivli
Nulife multispeciality, Dombivli
Dr. Parul Sharma
Obstetrician and Gynaecologist
8 Years • MBBS, MS (Obstetrics & Gynaecology)
New Delhi
THE DOCTORS NESST, New Delhi
Dr. K Anusha
Obstetrician and Gynaecologist
4 Years • MBBS, DGO
Yemmiganur
SRINIVASAA HOSPITAL, Yemmiganur
Consult Top Specialists
Dr. Sanjan Das
Obstetrician and Gynaecologist
15 Years • MBBS,MS
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dr. Asha Rani Singh
Obstetrician and Gynaecologist
24 Years • MBBS DGO
Delhi
Dr Asha Rani Singh Clinic, Delhi
Dr. Mona Yadav
Obstetrician and Gynaecologist
19 Years • MBBS, MD (Obstetrics & Gynaecology)
Dombivli
Nulife multispeciality, Dombivli
Dr. Parul Sharma
Obstetrician and Gynaecologist
8 Years • MBBS, MS (Obstetrics & Gynaecology)
New Delhi
THE DOCTORS NESST, New Delhi
Dr. K Anusha
Obstetrician and Gynaecologist
4 Years • MBBS, DGO
Yemmiganur
SRINIVASAA HOSPITAL, Yemmiganur
