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Best Sleeping Positions During Pregnancy: How to Sleep Comfortably When Expecting

Updated: 2 days ago



Pregnancy Sleep Positions
Pregnancy Sleep Positions

Why Sleeping Positions Matter During Pregnancy

Whether you’re a back sleeper, stomach sleeper, or side sleeper, your preferred sleep position is likely to change during pregnancy. As your baby bump grows, finding a comfortable and safe way to rest becomes more important for both you and your baby. Certain positions can improve circulation, reduce discomfort, and support a healthier pregnancy.


What Is the Best Sleeping Position During Pregnancy?

The most recommended sleep position during pregnancy is on your side, specifically your left side. This position:

  • Improves blood flow to your baby and placenta

  • Protects your liver

  • Supports kidney function

  • Reduces swelling in your hands and feet

  • Decreases the risk of varicose veins and hemorrhoids

Using a pillow between your knees or under your belly can offer additional comfort and support.


Is It Safe to Sleep on Your Back?

After the first trimester, sleeping on your back is not advised. As your uterus grows, it can put pressure on major blood vessels, which may cause:

  • Poor circulation

  • Lower back pain

  • Hemorrhoids

  • Breathing difficulties

  • Digestive problems

If you wake up on your back, simply reposition yourself on your side. It’s common and not harmful if occasional.


Can I Sleep on My Stomach While Pregnant?

In the early weeks of pregnancy, sleeping on your stomach is generally safe. The uterus and amniotic fluid provide cushioning for your baby. However, by weeks 16 to 18, this position often becomes uncomfortable due to breast tenderness and a growing belly.

If you’re struggling to adjust, consider a donut-shaped pillow that allows you to sleep on your stomach without pressure on your abdomen.


Tips for Sleeping Better During Pregnancy

Here are expert-backed ways to improve your sleep quality:

Sleep positioning and support

  • Sleep on your left side to maximize circulation

  • Use extra pillows for back and belly support

  • Try a full-body or pregnancy pillow

  • Opt for a firm mattress to ease back pain

  • Slightly elevate your upper body if needed

Eating and drinking habits

  • Avoid spicy or fatty foods that can cause acid reflux

  • Finish meals 3 to 4 hours before bedtime

  • Eat smaller meals throughout the day instead of large ones

  • Limit liquids before bed to minimize bathroom trips

  • Reduce caffeine intake, especially in the afternoon

Bedtime routine

  • Stick to consistent sleep and wake times

  • Minimize screen time before bed

  • Create a calming bedtime routine

  • If you can’t sleep within 30 minutes, try a quiet activity like reading


Want More Support During Pregnancy?

Download Cubtale to track your symptoms, sleep, and baby’s development—all in one place.


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