Best Sleeping Positions During Pregnancy: Rest Well, Grow Well

Growing a baby is hard work — no wonder all you want sometimes is a good, deep sleep. But as your bump grows and your body changes, sleep can get... complicated. Tossing, turning, and wondering "Am I squishing the baby like this?" is totally normal.

The good news? With a few gentle adjustments, you can find positions that help you sleep more comfortably — and safely.

Why Sleep Becomes a Challenge

As pregnancy progresses, several things can make sleep tricky:

• Back pain or hip discomfort

• Frequent bathroom trips

• Heartburn or shortness of breath

• Your bump getting in the way of your usual sleeping position

So if you’re suddenly struggling to get comfy, know that you’re not alone — and there is a better way.

The Best Position: Sleeping on Your Left Side

Doctors and midwives often recommend left-side sleeping (also called the SOS position — sleep on side) for the following reasons:

• Improves blood flow to the placenta and baby

• Reduces pressure on your liver and kidneys

• Helps reduce swelling in feet, ankles, and hands

Don’t worry if you wake up in a different position — just gently roll back to your side when you notice. You’re doing great.

Tips for a Comfier Sleep Setup

1. Use Pillows — Lots of Them!

• A pillow between your knees eases hip and lower back pressure

• One under your belly gives gentle support

• A wedge or full pregnancy body pillow can feel like a dream

2. Try the “Inclined Side-Lying” Position

• Lie on your left side with a pillow behind your back to keep you tilted

• This semi-upright position also helps with heartburn

3. Elevate Your Upper Body

• Especially helpful in the third trimester if you feel breathless or get reflux

• Use an extra pillow or a wedge under your back

Positions to Avoid

Lying flat on your back (after 20 weeks)

• This can press on a major vein (the vena cava), reducing blood flow and making you dizzy or breathless

Sleeping on your stomach

• Totally fine in early pregnancy, but becomes impossible (and uncomfortable) later on
  

Sweet Sleep Essentials for Expecting Moms

Getting comfortable during pregnancy can be a challenge — but the right sleep essentials can make a world of difference. Here are a few safe and reliable products you can try to turn bedtime into a true sanctuary:

• Pregnancy Body Pillow (U-Shaped or C-Shaped) – Provides full-body support from head to toe, easing pressure on your hips, back, and belly. Perfect for side sleeping.👉 Check on Amazon

• Wedge Pillow for Pregnancy – Small but mighty! Tuck it under your bump or behind your back for targeted support, especially helpful for heartburn or when you need a gentle incline.👉 See more here

• Memory Foam Knee Pillow – Designed to sit between your knees, it keeps your hips aligned and reduces back and leg pain.👉 View on Amazon

• Adjustable Bed Pillow / Elevation Pillow – Great for the third trimester when shortness of breath or reflux hits; helps keep your upper body slightly raised.👉 Explore on Amazon

✨ These cozy companions are designed to support your changing body and give you the restful nights you deserve.

Final Thoughts: Sleep is Self-Care (Not a Luxury!)

Even if it’s not perfect, any rest you can get matters. Don’t feel guilty for needing naps, extra pillows, or earlier bedtimes. You’re growing a whole human — you deserve to feel supported.

So snuggle in, breathe deeply, and know that every hour of rest is a loving gift to both you and your baby 💛