Pregnancy Sleeping Positions: A Trimester-by-Trimester Guide

Hitting the third trimester often means your sleep quality takes a nosedive as you struggle to get comfortable. In fact, a 2020 meta-analysis in Frontiers in Psychiatry found that 44.5% of all pregnant women experience poor sleep quality. Thankfully, there are recommended pregnancy sleeping positions to help you get the rest you need.

Here’s why your choice of sleeping position is so critical for you and your little one plus and expert advice from Dexter Ian L. Mallari, MD, FPOGS (Fellow, Philippine Obstetrical & Gynecological Society).

Why Sleeping Position Matters During Pregnancy

The way you sleep during pregnancy isn't just about comfort—it supports your baby’s health and safety. The proper position helps to:

• Improve blood flow to your baby
• Reduce your back pain and swelling
• Lower the risk of late-term complications

The Best Sleeping Position During Pregnancy

Make certain pregnancy sleeping positions even more comfy with a body pillow to support your back, belly, and knees.

According to the Sleep Foundation, experts recommend sleeping on your left side (whether you’re carrying one baby or twins). Dr. Mallari explains that this position takes pressure off a major vein (the inferior vena cava), improving blood flow and nutrient delivery to your baby.

“Safety of the baby and the mother's comfort matters during sleeping," adds Dr. Mallari. “The nutrition and blood supply of the baby depends on the circulation of the mother’s blood vessels. Sleeping at any side is advised, but sleeping facing your left is preferred."

To make side-sleeping even more comfortable, bend your knees and place a pillow between them to align your hips and ease back pain. You can also use a body pillow for extra belly and back support.

How to Adjust Your Sleeping Position by Trimester

Here’s what to keep in mind for each stage as your sleep needs and comfort levels change.

First trimester (Weeks 1 to 12)

In the first trimester, you can sleep in any position that feels comfortable.

“Sleeping positions are not an issue as the uterus is still inside the pelvis so any sleeping position would not affect the growing fetus,” notes Dr. Mallari.

Second trimester (Weeks 13 to 27)

Now is the time to make side-sleeping your main position. Focus on making sleeping on your left side your new habit.

“As your growing uterus rises to the abdomen, your sleeping position starts to be a factor as it brings pressure to the blood vessels,” explains Dr. Mallari. “It may also affect the bladder which can lead to increase in the urge to pee even at night.”

Third trimester (Weeks 28 to 40)

In your final trimester, continue to prioritize sleeping on your side. If you wake up on your back, don't worry—just gently roll back to your side.

"It may be an issue if [you’re on your back too long] or happens all the time. To avoid waking up in these conditions, a body pillow not only helps maintain your sleeping position but also contributes comfort during your sleep," advises Dr. Mallari.

While experts recommend sleeping on the left side, sleeping on the right side while pregnant is also a safe choice. In fact, a 2025 study in the Canadian Medical Association Journal found that sleeping on your right side is considered equally safe after 28 weeks. Feel free to switch between sides throughout the night to help relieve pressure on your hips.

Wrong Sleeping Positions During Pregnancy

Understanding which positions to avoid is just as important as knowing the right ones.

Sleeping on your back

The advice to avoid back-sleeping is based on scientific evidence. A 2019 meta-analysis, published in the journal EClinicalMedicine, combined data from studies worldwide. It found that going to sleep on your back after 28 weeks is linked to a 2.6 times greater risk of late stillbirth.

Reinforcing this, a 2019 study in JAMA Network Open also linked back-sleeping in late pregnancy to a lower birth weight, likely because the reduced blood flow can affect a baby's growth.

Sleeping on your stomach

You don't need to worry about sleeping on your stomach during your first trimester, notes the Sleep Foundation. But as your belly and breasts grow, this position will become uncomfortable and eventually impossible.

There’s also no known sleeping position that can cause miscarriage in early pregnancy. The focus on side-sleeping is about promoting healthy blood flow for your baby's growth and safety in the second and third trimesters.

Tips to Improve Sleep During Pregnancy

Gentle exercises like prenatal yoga can help relieve physical discomfort and improve your sleep.

A 2025 meta-analysis in the Journal of Clinical Sleep Medicine found that non-pharmacological interventions significantly improve a pregnant woman's self-reported sleep quality. The results mean that practices like good sleep hygiene can make you feel like you've had a better night's sleep, which is a huge win.

Follow the simple tips below to help you feel more rested. If you’re struggling with persistent sleep problems, read about insomnia during pregnancy.

Optimize your bedroom for sleep.

Turn your bedroom into a sleep sanctuary. Keep it dark, quiet, and cool. Use blackout curtains or a sleep mask and consider a white noise machine to block out distracting sounds.

Move your body during the day.

Staying active can also help you sleep better, and it doesn’t have to mean a workout. Physical activities like a brisk walk, gentle stretching, or even everyday household chores can make a difference. Just try to avoid any strenuous activity in the few hours before bedtime to give your body time to wind down.

Try short naps and head elevation.

If reflux or shortness of breath makes nighttime rest difficult, try propping your head up slightly with an extra pillow to help alleviate the discomfort. Short naps during the day can also help you catch up on rest without interfering with your sleep routine.

Now that you understand the importance of safe pregnancy sleeping positions, you can focus on getting comfortable. Listen to your body, use plenty of pillows for support, and rest well, knowing you're taking great care of yourself and your baby.

Your experience can help! Join the ParentTeam Moms and Dads Facebook group to share what works for you and learn new ideas for comfortable pregnancy sleeping positions.