Best Sleep Position for Pregnant Women

When you're pregnant, sleep position, the way you lie down to rest, especially during the second and third trimesters. Also known as pregnancy sleep posture, it's not just about comfort—it directly affects blood flow, breathing, and baby’s well-being. Many women assume any position is fine as long as they’re tired, but research and OB-GYN guidelines point to one clear winner: sleeping on your side. Specifically, the left side. Why? Because it takes pressure off the inferior vena cava, the big vein that returns blood to your heart. When you lie on your back, especially later in pregnancy, the weight of the uterus can squeeze that vein, lowering blood pressure and reducing oxygen to your baby. This isn’t a myth—it’s why doctors keep saying it.

That’s why side sleeping, lying on either left or right side with knees bent is the gold standard. Left side is ideal because it improves circulation to the placenta and kidneys, helping your body flush out waste and reduce swelling. But if left side feels uncomfortable, right side is still way better than back or stomach. You don’t need to stay perfectly still all night—movement is normal. What matters is starting there and returning there after you roll over. pregnancy pillows, specialized cushions designed to support belly, back, and legs during sleep make this easier. A full-body pillow or even a wedge under your belly and between your knees can turn a restless night into a restful one. And don’t ignore heartburn, a common pregnancy symptom worsened by lying flat. Elevating your upper body slightly with a pillow or adjustable bed helps, even if you’re still on your side.

What about sleeping on your stomach? Forget it after the first trimester—it’s physically impossible as your belly grows. Sleeping on your back? Avoid it after 20 weeks. You might not feel dizzy or lightheaded, but your baby might still be affected. The good news? You don’t need to be perfect. If you wake up on your back, just roll over. Your body will nudge you into a better position. Most women naturally shift to side sleeping as their belly gets bigger. The key is starting there, using support, and staying relaxed. Below, you’ll find real advice from women who’ve been there, tips on choosing the right pillow, and what to do when you can’t sleep no matter what position you try.