As pregnancy progresses, changes in your abdomen, hormones and comfort can make it harder to find a sleeping position. You may also find our pregnancy weight gain chart useful for understanding other body changes. The most comfortable position may change from one trimester to another. This guide explains practical ways to rest comfortably and the general advice commonly given for later pregnancy.
Which sleeping position is best during pregnancy?
In early pregnancy, you can generally sleep in the position that feels comfortable, unless your clinician has advised otherwise for a medical reason. As pregnancy advances, side-sleeping is commonly recommended for going to sleep. Either the left or right side is acceptable for most people; you do not need to remain on the left side all night.
Sleeping positions by trimester
First trimester
Your usual position may still feel comfortable. If nausea, breast tenderness or frequent urination interrupts sleep, try a consistent bedtime routine, a supportive pillow and smaller, comfortable evening meals. Follow your clinician’s advice if you have a condition that affects sleep position.
Second trimester
As your bump grows, side-sleeping with a pillow between the knees or under the abdomen may reduce pressure. A pillow behind your back can help you feel supported. If you wake on your back, simply turn onto your side; do not panic.
Third trimester
For sleep, start on either side. Use pillows between your knees, under your bump or behind your back to support a comfortable position. If you wake up on your back, turn onto your side and return to sleep. You do not need to worry about every brief position change.
Left side or right side: which is better?
Both sides are generally suitable. Some people find the left side more comfortable, while others sleep better on the right. The practical goal is to settle to sleep on your side in later pregnancy, not to maintain one exact side throughout the night.
How to make side-sleeping more comfortable
- Place a pillow between your knees to support your hips.
- Try a small pillow or folded blanket under the bump.
- Use a pillow behind your back for support.
- Keep your neck aligned with your spine by choosing a suitable head pillow.
- Change sides when you feel uncomfortable.
- Keep the bedroom cool, dark and quiet where possible.
What if you wake up sleeping on your back?
It is common to change positions during sleep. If you wake on your back in later pregnancy, turn onto either side and go back to sleep. The advice is about the position in which you go to sleep; it is not a reason to stay awake worrying about normal movement.
Other common pregnancy sleep problems
Heartburn
Try smaller meals, avoid lying down immediately after eating and ask your maternity clinician which treatments are suitable during pregnancy.
Back or hip discomfort
Use pillows for support, change position gently and ask your clinician about safe movement or physiotherapy if pain persists.
Frequent urination
Use the bathroom before bed. Do not deliberately restrict fluids during the day; ask your clinician for advice if you have urinary pain, fever or other symptoms.
Leg cramps or restless legs
Gentle stretching may help some people. Persistent, severe or one-sided leg pain or swelling needs prompt medical assessment rather than self-treatment.
When should you contact your maternity team?
Seek urgent medical advice for severe breathlessness, chest pain, fainting, severe headache with visual changes, heavy bleeding, severe abdominal pain, or one-sided leg swelling or pain. Contact your maternity team for persistent sleep problems, loud snoring with pauses in breathing, or symptoms that concern you. This article cannot assess an individual pregnancy.
Frequently asked questions
Can I sleep on my right side while pregnant?
For most pregnancies, either side is acceptable. Choose the side that allows you to sleep comfortably.
When should I stop sleeping on my back?
As pregnancy advances, follow the advice to settle to sleep on your side. If you wake on your back, turn onto your side without panic. Ask your clinician if you have individual risk factors.
Do I need a pregnancy pillow?
No. A pregnancy pillow is optional. Ordinary pillows can provide support if they are comfortable and keep your body aligned.
Final thoughts
Comfort matters, and there is no need to hold one rigid position all night. In later pregnancy, start sleep on either side, use pillows for support and speak with your maternity team about individual concerns.
Medical note: This article provides general educational information and is not a substitute for care from your obstetrician, midwife or other qualified healthcare professional.
